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Cortisol: How it interferes with fat loss and what to do about it.

By Doug Jackson, M.Ed.,CSCS

In part one of this article series, I shared my professional opinion that lifestyle choices outside of your fitness program ultimately affect cortsol levels, which in turn affect your fitness goals and results. In part two, I gave you the science behind my rationale. In part three, my goal is to make some helpful conclusions and leave you better prepared to get the fitness results you seek for years to come.

A review of the research: Current research indicates that life-event stress, inadequate sleep and poor exercise nutrition can all lead to elevated levels of cortisol. Scientists believe that this excess cortisol may lead to a variety of health problems including impaired carbohydrate metabolism and increased abdominal fat. Within the exercise setting, excessive cortisol can lead to immunosuppression and overtraining syndrome. In addition, research indicates that lifestyle can influence exercise-related cortisol release. Thus, people with high lifestyle stress will release more cortisol during an intense bout of exercise as compared with someone who has a lower stress level.

In my own professional experience, I've found that if someone is making lifestyle choices that would promote and excessive cortisol response, I will reduce the total duration of their exercise program over the period of the week. In severe cases, I may also reduce the intensity of exercise. The best option, in terms of achieving measurable physical improvement, would be for the person get more sleep, eliminate unnecessary stress, and eat an adequate supply of total calories and carbohydrates.

If people don't adhere to these recommendations and continue with the typical exercise program length and intensity prescribed for someone with lower stress levels, they are likely to have fat loss and strength increases grind to a halt, develop a cold within a short amount of time, or more yet, get injured. The body can only take so much before it gives in.

For long-term results, you must consider these non-exercise variables and how they affect your life. You are also wise to adjust your exercise program appropriately. You may consider the use of a personal fitness trainer with a good reputation and impressive track record. If you decide to go this route, discuss these ideas with them. If they don't seem to get it, run the other way. You want a trainer who understands how these variables affect your life and your fitness results.

If you try to do it on your own, be aware of signs of overtraining which increase cortisol levels. If you are sensing that you are over-doing it, back off. Some of the easiest ways to tell that you may be overtraining is becoming more moody than typical, as well as a noticeably reduced enjoyment of exercise. Researchers have found that mood is an exceptional measure of overtraining within athletes. In a research measure called the Profile of Mood States (POMS), researchers have found that most exercisers will have higher vigor as well as lower tension, depression, anger and fatigue than the general public. However, this can reverse during overtraining in which exercisers and athletes have shown lower vigor as well as higher tension, depression, anger and fatigue than the general public.

In this fast-paced world, effective people know that they need to stay fit to stay on the top of their game. However, many high-achievers push to hard and don't listen to their body's or pay attention to other lifestyle variables. Your body is not a machine that can keep going with no maintenance checks or repairs. Chronically high cortisol levels are typical in people who deal with high stress day after day. These cortisol levels are dangerous but can be managed with awareness.

Paying close attention to your sleep, nutrition, and stress levels will help you learn more about how you perform optimally and will help you enjoy a fit and healthy lifestyle for years to come.

About the Author:

Doug Jackson, M.Ed., CSCS, is the author of Fitness Now and Forever and the co-author of Family Fit Plan. He also operates a fitness consulting business in Weston, Florida. To receive his Ten Secrets to your Best Year Ever mini-course, visit www.PersonalFitnessAdvantage.com.