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 sprinter’s body).

I wasn’t coming at running from “I love running”, “running is so fun”, “running is total meditation and a major high”.

Um, no.

In full disclosure I was coming at running from a place of “I want to be in shape and I want to be leaner”. I thought that it was the ticket for fitness.

Didn’t really work out so well, to be honest.

Jessie Vancouver

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 wasn’t 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 doing primarily strength and interval training, and felt super comfortable.

Undergrad cruise

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 “something”. Something to keep me active, and ‘hold me to a schedule’. And, running it was.

Plus, I was living in Vancouver and that’s what people do 😉

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: It’s absolutely fine and wonderful to run and run lots if you love it.

The thing for me was that I didn’t love, love, love running. And, I didn’t love how my body felt.

I didn’t love my body composition.

My clothes weren’t 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 wasn’t getting the results I wanted, so was I supposed to exercise MORE? Ahhh.

Again, the results you’re looking for are YOUR own and that’s perfect.

Here’s 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 wasn’t what I was going for.

Not a great combo for someone who wanted to feel/look reasonably lean and fit.

Factor #1: Cortisol 

Cortisol is a misunderstood hormone, mostly because it is referred to as a stress hormone making people fear any rise in it’s levels.

This isn’t even close to the whole story. Cortisol levels fluctuate naturally in our bodies throughout the day. It’s 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 it’s 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 wasn’t 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.

Cardio vs. Weights

 

(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

• Prioritize more intense exercise, using many muscle groups

• Interval training with shorter rest periods (1-2 days per week)

• 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)

• Restorative activities: leisurely walking, yoga, etc

Lifestyle Recommendations

• Adequate protein and carbohydrate intake before and after workouts

• 7-9 hours (or more!) of sleep per night

• Stress management

• 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 (“lift weights faster”, Jen Sinkler style).

Plus, I walk leisurely (not power walking) 3-5 days per week for 30-60 minutes.

Deadlift Pic

It’s a combo of higher intensity + restorative. It’s perfect for ME, right now.

I would NEVER tell you to give up running. I think running is absolutely fantastic, if that’s what you love to do (for it’s physical, mental, and emotional benefits).

The only thing I’m suggesting is that if you’re not seeing the results you’re 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.  

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

http://www.precisionnutrition.com/all-about-cortisol

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