Tuesday, August 11, 2015
Regular exercise can increase fat loss and increase your metabolism for more efficient weight loss. However the type of exercise you perform can have a big effect on your hormones to assist in the weight loss process.
According to a 2005 study in the Journal of Sports Medicine, hormones that assist in the growth of muscle mass are elevated for 15-30 minutes after adequate resistance exercise. This adequate resistance exercise entails using a large amount of muscle mass with moderate to high intensity and short rest periods tend to stimulate the highest hormone levels.
A recent study published in the Journal of Endocrine Regulations found that regular exercise can also improve insulin sensitivity (lowering your risk of diabetes and lowering rates of fat building), balance cholesterol levels, improve your mood, improve memory and brain function, and assist with sleep hormones. They also found improved nutrition quality and less sedentary behavior can also assist with these hormones even WITHOUT weight loss.
This means if you are regularly exercising, blending moderate resistance exercise with cardio, and focusing on higher nutrition quality you can change your hormones, improve fat loss, and increase your metabolism. Don't get discouraged if you're not seeing weight changes right away because you are setting up your hormones and metabolism for more efficient weight loss long term. Always be concerned for long term benefits when it comes to weight loss, because if you focus on short term only you're weight will yo-yo up and down and you'll get discouraged!
So keep your chin up and stay consistent!
1) Kraemer et al. "Hormone responses and adaptations to resistance exercise and training". Journal of Sports Medicine. 2005;35(4):339-61
2) Bajer et al. "Exercise associated hormonal signals as powerful determinants of effective fat mass loss". Journal of Endocrine Regulations. 2015; 49(3):151-63