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The Hormone Diet Workout Sheds Fat Fast

Have you ever thought of the impact of your workout has on your hormones? For over 15 years I have been promoting The Hormone Diet workout as means to build muscle, increase energy, improve mood and decrease fat – while most importantly – avoid additional stress. So I was thrilled when I was contacted by CBC radio syndicate last week to complete 13 interviews across the country to discuss the results of research that showed high-intensity endurance exercise, such as running, is not the best means for women to lose weight, and in fact, could be harmful. This type of exercise can increase cortisol, and in turn boost belly fat, decrease metabolically active muscle, reduce thyroid hormone and spike cravings for comfort foods.
Instead I recommend short, high intensity circuit training workouts (30 – 40 minutes), while keeping excess cardio to a minimum. Study after study shows this hormone-friendly method increases your fat-burning hormones and, most importantly, your metabolism. This opportunity to get the word out about the right type of exercise for optimal hormonal response inspired me to create a Summer Shape Up Kit, which includes: one Clear Recovery – Strength & Energy Formula, one Clear CLA – Metabolic Enhancement Formula and the instructional poster for my 3-Day Metabolic Workout (laminated in 24 x 36 format). As a special bonus you will also receive a 30-minute Best Body Assessment at Clear Medicine with our Fitness Director. Now ONLY $111 plus applicable taxes. That’s $44 OFF the regular price! Note: The body composition test is only available in-clinic however the supplement package can be purchased online. Promotion ends June 30th! While quantities last.
References:

1.     Baylor LS, Hackney AC. Resting thyroid and leptin hormone changes in women following intense, prolonged exercise training. Eur J Appl Physiol. 2003 Jan;88(4-5):480-4.

2.     Boyden TW, Pamenter RW, Rotkis TC, Stanforth P, Wilmore JH. Thyroidal changes associated with endurance training in women. Med Sci Sports Exerc. 1984 Jun;16(3):243-6.

3.     Wesche MF, Wiersinga WM. Relation between lean body mass and thyroid volume in competition rowers before and during intensive physical training. Horm Metab Res. 2001 Jul;33(7):423-7.

4.     Tremblay A, Poehlman ET, Despres JP, Theriault G, Danforth E, Bouchard C. Endurance training with constant energy intake in identical twins: changes over time in energy expenditure and related hormones. Metabolism. 1997 May;46(5):499-503.

5.     Rone JK, Dons RF, Reed HL. The effect of endurance training on serum triiodothyronine kinetics in man: physical conditioning marked by enhanced thyroid hormone metabolism. Clin Endocrinol (Oxf). 1992 Oct;37(4):325-30.

6.     Loucks AB, Callister R. Induction and prevention of low-T3 syndrome in exercising women. Am J Physiol. 1993 May;264(5 Pt 2):R924-30.

7.     Loucks AB, Heath EM. Induction of low-T3 syndrome in exercising women occurs at a threshold of energy availability. Am J Physiol. 1994 Mar;266(3 Pt 2):R817-23.

8.     Rosolowska-Huszcz D. The effect of exercise training intensity on thyroid activity at rest. J Physiol Pharmacol. 1998 Sep;49(3):457-66.

9.     Wirth A, Holm G, Lindstedt G, Lundberg PA, Bjorntorp P. Thyroid hormones and lipolysis in physically trained rats. Metabolism. 1981 Mar;30(3):237-41.

10.  Opstad PK, Falch D, Oktedalen O, Fonnum F, Wergeland R. The thyroid function in young men during prolonged exercise and the effect of energy and sleep deprivation. Clin Endocrinol (Oxf). 1984 Jun;20(6):657-69.

11.  Hohtari H, Pakarinen A, Kauppila A. Serum concentrations of thyrotropin, thyroxine, triiodothyronine and thyroxine binding globulin in female endurance runners and joggers. Acta Endocrinol (Copenh). 1987 Jan;114(1):41-6.

12.  Lanni A, Moreno M, Lombardi A, Goglia F. Thyroid hormone and uncoupling proteins. FEBS Lett. 2003 May 22;543(1-3):5-10. Review.

13.  Leijendekker WJ, van Hardeveld C, Elzinga G. Heat production during contraction in skeletal muscle of hypothyroid mice. Am J Physiol. 1987 Aug;253(2 Pt 1):E214-20.

14.  Silva JE. Thyroid hormone control of thermogenesis and energy balance. Thyroid. 1995 Dec;5(6):481-92. Review.

15.  Argyropoulos G, Harper ME. Uncoupling proteins and thermoregulation. J Appl Physiol. 2002 May;92(5):2187-98. Review.

16.  Rolfe DF, Brown GC. Cellular energy utilization and molecular origin of standard metabolic rate in mammals. Physiol Rev. 1997 Jul;77(3):731-58. Review.

17.  Danforth E Jr, Burger A. The role of thyroid hormones in the control of energy expenditure. Clin Endocrinol Metab. 1984 Nov;13(3):581-95. Review.

18.  Schrauwen P, Hesselink M. UCP2 and UCP3 in muscle controlling body metabolism. J Exp Biol. 2002 Aug;205(Pt 15):2275-85. Review.

19.  Silva JE. The multiple contributions of thyroid hormone to heat production. J Clin Invest. 2001 Jul;108(1):35-7.

20.  Goglia F, Silvestri E, Lanni A. Thyroid hormones and mitochondria. Biosci Rep. 2002 Feb;22(1):17-32. Review.

21.  Goglia F, Moreno M, Lanni A. Action of thyroid hormones at the cellular level: the mitochondrial target. FEBS Lett. 1999 Jun 11;452(3):115-20. Review.

22.  Ribeiro MO, Carvalho SD, Schultz JJ, Chiellini G, Scanlan TS, Bianco AC, Brent GA. Thyroid hormone–sympathetic interaction and adaptive thermogenesis are thyroid hormone receptor isoform–specific. J Clin Invest. 2001 Jul;108(1):97-105.

Exercising Your Hormones Into Balance

Believe it or not, you can get results in as little as 30 minutes done 2-3 times a week. Here are the principles behind Hormone Optimization Training, designed by Dr. Turner to help you maximize the hormonal and fat-burning benefits of your workout while minimizing the time requirements:

  1. Keep it short and sweet. All workouts are 30 minutes (maximum 40 minutes).
  2. Give every workout your all. High intensity and maximal effort—to the point where you just can’t squeeze out one more rep—is a must for effective fat-burning and hormonal benefits. When you’re pushing yourself hard in the gym (or wherever you exercise), just remember your workout is short and it will all be over soon!
  3. Complete your exercises with little rest between each circuit. Circuit training keeps your heart rate high throughout your workout. When you use this method, you basically get your cardio workout and resistance training all in one shorter session. Circuit training is also the best type of workout for improving insulin response, boosting testosterone and stimulating growth hormone. So you spend less time exercising but you reap even more benefits.
  4. Work multiple muscle groups with each strength training session (but each muscle group is trained only once or twice a week). This approach is designed to increase growth hormone and stimulate more muscle groups at once. It also lets you complete more work in less time and ensures your muscles get the proper recuperation time they need between sessions.
  5. Keep cardio sessions short and use intervals. Remember, intervals are a series of shorter periods of intense exercise separated by periods of brief rest or lighter activity. This method of training offers the most fat-burning potential and the greatest health benefits. It increases the intensity of your training too, which once again means greater benefits with less time spent exercising! Even cardiac patients can use interval training to improve their fitness.
  6. Use yoga for its hormone-enhancing effects. Besides challenging and stretching your muscles, yoga can lower blood cortisol levels, reduce adrenalin and stimulate brain-calming GABA.
  7. Consume the right stuff before and after your workouts for hormonal effects. Always consume a blend of protein and carbohydrate about an hour before and within 45 minutes after your resistance-training sessions. Limit fat in your post-workout meal. This combination is proven to stimulate more growth hormone release and encourage muscle gains. You can do cardio on an empty stomach (though you don’t have to), but eat your snack of protein and carbs (again, no fat) within 45 minutes of finishing your session. Drink only water during your workouts, no sports drinks allowed!

Hiring a personal trainer may seem like a daunting or expensive proposition, but don’t be afraid to try it, even for just a few sessions, if you feel you need help getting started and someone to show you proper form. (Some trainers will even charge less if you do your session with a partner.) Besides, we’re talking about an investment in your long-term health and well-being. I fully believe it’s some of the best money you will ever spend and encourage all my patients to do so. Get started with a complimentary fitness consultation with a CM Certified Personal Trainer. Please contact us at 416.579.9105 to book your appointment today!