Today I want to tell you the story about how I used to be a “runner”. I thought running was a great way, THE way, to be fit. To be in shape. To be leaner. To fit into more clothes more comfortably.
Turns out I was wrong.
I ended up injured (constantly). My body was far more soft (which is totally fine, I just wasn’t feeling comfy). I didn’t look muscular or fit (I wanted to). And, I was hungry (all. the. friggin’. time).
BIGGEST thing? I didn’t love running.
This is close to my heart because I’ve been there. And, I want to save you the time, the frustration. I want you to exercise far more effectively, with less time, and get better results faster.
I had started running. A lot.
Like, training for half marathons kind of running. Not that I was trying to finish with a sub 2-hour time or anything, but I was running to get across the finish line (which was more than tough enough for this sprinterโs body).
I wasnโt coming at running from โI love runningโ, โrunning is so funโ, โrunning is total meditation and a major highโ.
Um, no.
In full disclosure I was coming at running from a place of โI want to be in shape and I want to be leanerโ. I thought that it was the ticket for fitness.
Didnโt really work out so well, to be honest.
I was probably my heaviest weight at that time when I was running the most. My body was soft and not muscular or lean.
I was not training myself to be fast. I was slow. Since I was running longer distances, I obviously wasnโt training myself to be fast.
And, I was in pain. All. the. time. My hips, knees, and lower back ached.
I was not lifting heavy weights. I was strength training, but mostly in the form of bodyweight and lower weight exercises, for higher reps (think 10-20 reps).
The most ironic part of all of this, is that I was coming out of a time where I was super strong, had been doingย primarilyย strength and interval training, and felt super comfortable.
This was when I was finishing up my undergraduate degrees and doing gymnastics a few times a week. Lots of chin ups, leg raises, plyometrics, pushups, lower body strength work, etc.
I left university and needed โsomethingโ. Something to keep me active, and โhold me to a scheduleโ. And, running it was.
Plus, I was living in Vancouver and thatโs what people do ๐
Compared to my gymnastics training days, I was now spending far more time exercising, but the intensity was far lower (even though my runs felt tough).
What happened? How is it possible that I was exercising more but was heavier, softer, and less lean?
NOTE: Itโs absolutely fine and wonderful to run and run lots if you love it.
The thing for me was that I didnโt love, love, love running. And, I didnโt love how my body felt.
I didnโt love my body composition.
My clothes werenโt comfortable.
I was puffy.
I was starving all the time.
I was putting SO much effort in for results that just were not what I was wanting.
I was wondering how on earth I could keep this workout schedule up forever. Plus, I wasnโt getting the results I wanted, so was I supposed to exercise MORE? Ahhh.
Again, the results youโre looking for are YOUR own and thatโs perfect.
Hereโs the center of what was happening: HORMONES.
Fat loss and a leaner body composition maintenance (whatever that looks like for you) is hormone centered. It is not just about calories in/calories out (although, calorie intake IS an important part of the equation, of course).
In my situation, the main issue was the high volume of cardio-bunny-ing and not enough heavy weight training.
My hormone balance was in prime condition to store fat and not build muscle, which just wasnโt what I was going for.
Not a great combo for someone who wanted to feel/look reasonably lean and fit.
Factor #1: Cortisolย
Cortisol is a misunderstood hormone, mostly because it is referred to as a stress hormone making people fear any rise in itโs levels.
This isnโt even close to the whole story. Cortisol levels fluctuate naturally in our bodies throughout the day. Itโs supposed to happen. Up, down, balance out, repeat.
We can really take advantage of rising cortisol levels during intense exercise (think: weight training, short interval training) as itโs a stimulus in mobilizing fatty acids from tissues and our bodies then use fat as fuel.
We then want to allow cortisol levels to chill out post-workout and can enhance this with eating a good snack or meal prioritizing carbs and protein and do some restful and restorative activity, such as leisure walking or meditation.
When things get tricky is when we have chronically elevated cortisol levels, say from tons of aerobic exercise or life stress, and are doing little to no muscle building activities with it.
Things we can see in these situations:
- Muscle loss
- Fat synthesis and storage
- Increased appetite
This seriously describes where I was at PERFECTLY. And, I wasnโt comfortable.
Factor #2: Growth Hormone
Growth hormone is a really important piece of this puzzle.
It stimulates protein synthesis, meaning muscle making and growth capabilities are increased. Plus, it also increase fatty acid metabolism, meaning fat is used for energy.
Big wins for little effort (totally my style ;)).
As the intensity of exercise increases, the amount of growth hormone secreted increases.
Again, this will be more effective with strength and interval training than it will be with long, slow runs or bouts on the elliptical trainer.
(On the left: doing tons of cardio. On the right: weight training a few times a week)
Growth hormone also has positive impacts on bone growth, making it a really important tool for female fitness throughout all our years.
Interestingly, growth hormone peaks post-workout, which also tells us that solid post-workout nutrition and restoration could be effective tools.
Exercise Recommendations
โขย Prioritize more intense exercise, using many muscle groups
โขย Interval training with shorter rest periods (1-2 days per week)
โข Heavy weight training: prioritizing exercises using between 6-12 repetitions with the heaviest weights you can lift with good form (2-4 days per week)
โข Restorative activities: leisurely walking, yoga, etc
Lifestyle Recommendations
โขย Adequate protein and carbohydrate intake before and after workouts
โขย 7-9 hours (or more!) of sleep per night
โขย Stress management
โขย Restorative activities: massage, acupuncture, etc.
What I’m Doing Now
My exercise schedule now is 3 days per week in the gym for 30-40 minutes. This is mostly heavy weight training with some interval type training (โlift weights fasterโ, Jen Sinkler style).
Plus, I walk leisurely (not power walking) 3-5 days per week for 30-60 minutes.
Itโs a combo of higher intensity + restorative. Itโs perfect for ME, right now.
I would NEVER tell you to give up running. I think running is absolutely fantastic, if thatโs what you love to do (for itโs physical, mental, and emotional benefits).
The only thing Iโm suggesting is that if youโre not seeing the results youโre looking for, be open to changing your routine and including weight training into your routine.
Jess
Ps. For more where this came from, make sure you’re on my JMG-fit-friends email list. Sign up by clicking HERE.ย ย
Further Reading and References
http://www.precisionnutrition.com/all-about-gh
http://www.precisionnutrition.com/anabolic-hormones-and-muscle
http://www.bodybuilding.com/fun/cortisol-and-muscle-building-does-it-even-matter.html
