Surge Training: Activate Special Hormones that Reduce Belly Fat

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High-intensity, short-duration exercise has been shown to significantly reduce fat deposits around the midsection. The accumulation of abdominal fat is linked to increased risk of heart attack, stroke, diabetes and elevated levels of bad cholesterol. By reducing belly fat, you reduce your risk of these conditions while simultaneously slimming your physique.

Study Details

A small Australian study was organized to test the effectiveness of high-intensity, short-duration exercise (also known as surge, burst, sprint or high-intensity interval training).

Half of the test subjects were randomly assigned to a control group, while the others were grouped together to perform 20 minutes of surge training, three days a week for 12 weeks. The subjects were not given specific dietary recommendations.

When the 12 weeks was complete, the group assigned the training regimen had significantly improved their lean muscle mass, body weight, body fat composition and--most notably--the amount of fat around their midsections. On average, test subjects removed 0.31 pounds of pure fat from their abdominal region. That's more than an entire stick of butter removed from your waistline.

Even greater were the gains around the entire midsection, or trunk. Test subjects in the surge training group lost an average of 3.1 pounds of pure fat from their trunks, while simultaneously adding more than 1.5 pounds of lean muscle.

How it Works

While surge training helps to suppress post-exercise appetite and fat burn, the key to its effectiveness may be the production of hormones called catecholamines. They include dopamine, norepinephrine and epinephrine.

In an interview with The Sydney (Aus.) Morning Herald, study author S.H. Boutcher said "We don't know why, but moving limbs very fast generates high levels of catecholamine."

These compounds power lipolysis, the process which breaks down fats and burns them for energy. Catecholamines, according to the study, "are mainly responsible for fat release from visceral fat stores," which may help explain why surge training is the best route to a trimmer trunk.

Surge training causes the body to produce significantly more catecholamines than it does during typical, steady-rate exercise like jogging.

To Your Advantage

Almost any exercise can be safely modified to fit a burst training routine that will help you reap the benefits of catecholamines. The most efficient way to utilize the fat-burning advantage provided by surge training is to alternate a variety  of resistance exercises like lunges, presses and squat thrusts. Maximized Living has created a workout called Max T3 that uses dozens of basic exercises to help people of all levels of skill and experience tap into this fat-burning response. 

Not sure where to begin? Weave surge training into your fitness routine with an experienced coach. Maximized Living doctors are  trained to help patients burn fat through high-intensity, short-duration exercise. Find your nearest Maximized Living wellness doctor and ask about the upcoming MaxT3 group workout.

How the Stress Hormone Cortisol Affects Weight Loss

What is cortisol?

Cortisol is a hormone that is secreted by the adrenal glands. It regulates blood pressure and regulates the body's use of macronutrients. Cortisol also affects the release of insulin release and your body's ability to convert sugars into energy.

Typically, cortisol levels peak in the morning, and is at its lowest level in the middle of the night. At natural, healthy levels, cortisol provides sustained energy and even improves memory. In stressful situations, extra cortisol is released to provide an immediate, easy-to-use energy supply. While this reaction is helpful in life-or-death situations, it actually becomes harmful when it occurs in response to minor everyday stresses like traffic and bills. Chronic stress, over-working, and insufficient sleep cause a chronic excess of cortisol, which is harmful in the short-term and life-threatening in the long-term.

What are the drawbacks of too much cortisol?

Most modern-day stresses are mental or emotional—not truly life-threatening. The result of a week’s worth of minor conflicts is a body under constant stress. This provides a few immediate complications: 

• Suppressed thyroid function.
• Lowered immune response.
• Imbalanced blood sugar.

Over the course of a lifetime, excess cortisol is associated with far more damaging effects:

• Loss of muscle mass, which also slows your metabolism.
• Chronically increased blood sugar, which increases appetite, cravings for harmful sweets, and can lead to insulin resistance (a precursor of type 2 diabetes).
• Accumulation of body fat from stress-eating due to an overstimulated appetite. Stress-eating tends to add fat around the abdomen. Belly fat is linked to metabolic syndrome: a group of risk factors linked with increased risk of type 2 diabetes, heart disease, obesity, high cholesterol and high blood pressure.

7 Simple Steps for Losing Weight Without Being Hungry

There are a number of ways to lose weight that can be hazardous to your physical and mental well-being. Here are several of the common worst ways to lose weight.

No Calorie Diet: Our bodies need fat, plus healthy fats actually help you burn fat. Unfortunately, the zero-calorie trend is one of the most popular, leading people to consume harmful artificial sweeteners in the name of losing weight. Also, diet drinks can actually cause weight gain.

Drugs and pills: We’re all familiar with this one and we know there’s not a magic pill that will make you skinny. Sadly, drugs, like cocaine, are often used as a quick fix for weight-loss. But in the long run they can severely damage your heart and your brain. There are certain supplements that can aid in fat-burning, but they must go along with healthy eating and exercise, and the healthy supplements are whole-food based.

Fad Diets: The Annals of Internal Medicine reviewed 10 of the nation’s most popular weight-loss programs and found that except for Weight Watchers, none of them show proof that they actually work at helping people lose weight and keep it off. About 45 million Americans diet each year, spending $1 billion to 2 billion each year on weight-loss programs. Yet America remains the most obese country on earth. Not eating a balanced diet will not help you lose weight and can actually inhibit any weight-loss.

Skipping Meals: This approach may appear to make sense, but really it’s a harmful and unhealthy way to lose weight. Your metabolism increases after eating, and if you chronically skip meals, your metabolism can slow down and actually lead to weight gain. Starving or skipping meals is extremely ineffective in weight-loss.

Purging: Purposely throwing up is incredibly dangerous to your health. Purging often comes with serious psychological effects on the individual. The act of throwing up is either a symptom of, or leads to bulimia and it can also increase your cravings for unhealthy foods. Purging creates an illusion that the hunger craving has been satisfied by consuming food, but the calories are lost by throwing it up.

Laxatives: Excessive use of laxatives in the form of pills, powders, suppositories and teas in order to lose weight is not a new concept. Continuous use will weaken your digestive system and can cause abdomen related complications.

Smoking: Another popular way to suppress hunger. Smoking sends vague signals to the brain which increase the metabolic rate, and consequently kill hunger. Chronic smokers can skip meals and not feel any effect. However, this method causes long term damage as the body becomes weak and more susceptible to cancers and other infections.

Over-Exercising: If your body is already undernourished, over-exercising can be one of the worst things you can do to lose weight. Sticking to a rigorous exercise regime can rarely be considered a bad thing, but extensive amounts of cardio won’t help you drop the remaining weight. Burst training for 20 minutes, 3-5 times per week is an appropriate amount, along with strength training.

Working out and sticking to a healthy diet should complement one another in order to lose weight in a healthy way. Losing weight requires a lifestyle change, especially if you want it to stay off. It’s hard work, eating healthy and exercising.

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A new study finds that as men age they are likely to experience hormone related conditions similar to females going through menopause. The hormone imbalance is linked to unwanted weight gain, diabetes, heart disease and other chronic diseases. In the study, hormone-deficient men that were given testosterone experienced long-term sustainable weight loss.

Testosterone is a hormone that is found in the body that primarily differentiates male physical characteristics compared to females.  This naturally occurring hormone is used in the production and growth of lean muscle and is utilized in the burning of fat.

The study that was announced at the European Congress on Obesity demonstrated that taking testosterone supplements caused significant weight loss. Men lost an average of 16 kg over five years with the balancing of testosterone levels.

These findings are not intended to be a quick fix according to health professionals.  Professor Richard Sharpe from the University of Edinburgh Centre for Reproductive Health said: “It is far more sensible and safer for men to reduce their food intake, reduce their obesity, which will then elevate their own testosterone.”

Testosterone Causes Weight Loss

Testosterone imbalance will impact numerous bodily systems creating unwanted health conditions to develop over time.  One of the primary indicators of diabetes, mortality risk and overall longevity is one’s waist circumference and blood pressure.  Raising testosterone levels have been found to reduce the risk of complications and naturally reduce size and blood pressure. 

Dr Farid Saad, lead author of the study said: "When we analysed the data we found that every year, for five years, they had lost weight. It may be that the increased testosterone restored their energy levels and led to a behavioural change of being more physically active."

Many health experts have linked low testosterone to numerous symptoms that include poor sleep habits, poor concentration, depression and anxiety.  These symptoms indicate a greater concern that includes poor or inadequate healing and lack of physical activity.  The relationship between obesity and testosterone appears to be a vicious cycle.

Stimulating Testosterone Production

One of the most powerful ways to raise natural testosterone levels is exercise.  As we age we commonly become less physically active and exercise less.  This is the primary link to the development of hormonal imbalances over time.  Testosterone and other hormones such as insulin and thyroid will contribute to the development of obesity, diabetes and other chronic health conditions. 

Exercise is not commonly described as fun especially if a person is currently overweight or experiencing health conditions.  Prevention and accepting overall responsibility for your health is the primary way of not developing most health conditions, decreased testosterone and obesity.  Regardless of your age, we will describe the best forms of exercise for testosterone production that is fun, sustainable and result oriented.

All Exercise Not Created Equal

There are two forms of exercise called aerobic and anaerobic.  Simply those two terms mean “with oxygen” and “without oxygen”. The type of exercise that utilizes large amounts of oxygen includes walking, jogging, running, biking and any form of exercise that is 15 minutes or more in duration.  “Without oxygen” exercises are higher intensity and shorter duration exercise that will create a different health response in the body.

“With oxygen” exercises have been found to be good for your heart and circulation but overall bad for your body.  Low intensity, long duration exercises such as jogging will lower resting heart rate, blood pressure but will also cause an increase in stress hormones.  Stress hormones such as cortisol will stimulate appetite, increase fat storing, slow recovery from exercise and is catabolic (breaks down muscle). 

This form of exercise also plummets testosterone and human growth hormone that is necessary for building lean muscle and improves fat burning. “With oxygen” exercises have also been found to decrease one’s immune function post exercise. 

“Without oxygen” exercises that are higher in intensity and shorter in duration have a very different effect on the body’s physiology and hormone response.  When this form of exercise is applied properly it is not only good for your heart and circulation but also your body. 

High Intensity, Short Duration Exercise

Human growth hormone and testosterone is released in the body in direct proportion to the intensity of the exercise.  Human growth hormone is a hormone that builds lean muscle and burns fat.  If you desire to lose weight in and around the muscles and organs – high intensity exercise is the best form.

One of the best characteristics of high intensity, short duration exercise is that it builds muscle.  Muscle has an increase in metabolic activity compared to fat and will fend off weight gain.  It’s the amount of muscle – not age, gender or genetics that is the greatest determining factor for metabolism, future muscle development and fat loss. 

Upper Body Exercises

Pushups -- The beginner can do pushups on your knees or even against a wall to help build strength.

Dips – Move to the edge of your chair and grasp onto the seat.  Move your feet away from the chair.  Beginners will have their feet closer to the chair and advanced will have straight legs with their feet far away from the chair.  Bend your elbows and lower yourself towards the floor and then raise yourself until your arms are straight. 

Helicopters – Bring your arms straight out from your sides with your palms down and arms parallel to the ground.  The movement is making circles in the air in the clockwise direction first and then counterclockwise.  The goal is to keep the circles small.

Straight Arms – Bring your arms straight out in front of you with your palms down.  The movement is similar to making up and down alternating scissor actions.

Lower Body Exercises

Squats – Start with your feet shoulder width apart.  Bend knees, push butt out and keep your shoulders back.  The key is to keep your knees over your feet and bend down to approximately 90 degrees and then come up.

Jumps – Start by standing and bend your knees to prepare for a jump.  Jump off the floor.

Running – Run in place.

Circle Run – Place a towel on the floor.  Run around the towel in clockwise and counterclockwise directions.  The key is to always face one direction and just move your feet.

How To

Ensure that you stretch and warm up the areas that you are going to work out.  This will reduce your risk of injury and improve the response to the work out.  Never exercise without a minimum of a two minute warm up and cool down after.

Twenty seconds of full-on exercise to get your heart rate up.  Twenty seconds of rest.  Repeat three times per exercise.  Take a one minute break in between the different exercises.  Lower and upper body exercises should be done on different days.  Do a minimum of four times per week.  This form of exercise saves times, saves money, gets you fit and restores your health. 

 Photo courtesy of istockphoto / thinkstock

Step 1:  Build Muscle.

The increased calorie burn from building muscle helps you lose more fat than you would otherwise.  The more muscle you have, the higher your metabolism, even while you are sleeping!  All forms of exercise help build and sustain muscle, but targeted strength-training programs that include calisthenics, weight-lifting and resistance exercises target muscle building more fully. 

Every year after the age of thirty people began losing muscle mass.  This loss of muscle results in your body burning fewer calories year after year.  Through strength training and exercise you can keep your metabolism working at youthful levels and keep your body looking and feeling great too.

Step 2:  Add High Intensity Interval Training (HIIT).

Don’t be scared away by the words “high intensity.”  This trend in exercising has proven to be effective for weight loss. There are levels of HIIT for everyone.  HIIT consists of exercising vigorously for 20 to 30 seconds to raise your heart rate, then resting for 90 seconds.  You can do HIIT in the form of walking, running, biking or any exercise where you can perform intensely for up to 30 seconds, and then slow down to a restful pace for 90 seconds. To learn more about this type of exercise visit MaxT3.

Step 3:  Eat More Fiber. 

As soluble fiber moves through the digestive track it binds with fats, sugars and toxins and escorts them out the other end, preventing them from becoming absorbed by the body.  Soluble fiber also helps decrease your appetite and lower your cholesterol and blood sugar.  If you want to outsmart fat, concentrate on getting at least 38 grams of fiber per day for a man and at least 25-30 grams per day for a woman.

Good food sources of fiber include beans, peas, lentils, apples, citrus, oats and flaxseeds.  You can also supplement with fiber.  Natural, quality fiber supplements should be taken before you eat with 16 oz. of water.

Bonus Fat Busters!  Stress Reduction & Sleep

Chronic stress and sleep deprivation can cause cravings for simple carbs like sweets and processed flour.  These simple carbs elevate blood sugars and signal the body to store fat.  Stress hormones, triggered during stressful circumstances, also increase fat storage.

Posted By Dr. Axe On October 10, 2010 @ 1:00 am In Weight Loss | 14 Comments

According to the National Women’s Health Information Center there are 20 million Americans suffering from some type of thyroid disorder. A whopping one in eight women in the United States will be impacted by thyroid disorder in their lives (from the American Medical Women’s Association). Are you one of them?

Thyroid disorders and thyroid disease can have a negative impact on just about every area of your life. From weight issues to depression ^[1] and anxiety, the thyroid gland is vital to keeping your physical, mental, and emotional life balanced and healthy. And what’s more is it’s estimated that about half of those in the world suffering with thyroid issues are completely unaware this is the root of their problem.

Basics on the Thyroid Gland

The thyroid is a gland located at the base of the throat that controls many aspects of metabolism. The thyroid produces hormones that enable our body to carry out many vital functions. Two of the most talked about hormones the thyroid produces are T3 (triiodothyronine) and T4 (thyroxine). These two hormones, once released by the thyroid, travel through the body via the bloodstream converting oxygen and calories into energy for the body to use.

Iodine plays an important, yet often overlooked role, in regards to the thyroid and body functions. Iodine and amino acids are converted by the thyroid to the hormones T3 and T4. Too much or too little iodine can impact this important process.

Two Types of Thyroid Disorders

When it comes to thyroid disorders, generally speaking, the sufferer usually is experiencing hypothyroidism or hyperthyroidism. There are other thyroid issues but the majority of cases fall into one of these two groups.

Hypothyroidism:

In the case of hypothyroidism, the thyroid doesn’t produce enough of the thyroid hormones T3 or T4 or both. According to the America Thyroid Association in the United States the most common reason for hypothyroidism is a condition called Hashimoto’s thyroiditis, where the body mistakenly attacks the thyroid thus compromising its functioning and its production of hormones. However, on a worldwide level, a lack of iodine in the diet is the number one cause of hypothyroidism.

Symptoms of Hypothyroidism:

• Fatigue
• Dry hair, skin
• Unexplainable weight gain
• Constipation
• Muscle weakness and discomfort

Hyperthyroidism:

Hyperthyroidism on the other hand is when the body has too much of the needed thyroid hormones. According to the American Thyroid Association, the number one cause of hyperthyroidism is Graves’ disease, but lumps on the thyroid or taking too much T4 in tablet form can also be a contributing factor for hyperthyroidism.

Symptoms of Hyperthyroidism:

• Nervousness
• Insomnia
• Racing heart
• Unexplained weight loss
• High amounts of perspiration
• Muscle weakness
• Multiple bowel movements
• Thin, brittle hair

Treatments for Thyroid Disorders

As you can see, hypothyroidism and hyperthyroidism are basically the opposite problems. One is too much of the needed hormone and the other is too little. Therefore treatment for each is very different. In one case we want more of the thyroid hormones and in the other case the sufferer needs less of that same hormone.

The options for treatment differ depending on each patient’s particular disorder and the specifics of their case.

When it comes to hypothyroidism, the body is in need of more thyroid hormones. One common treatment in the medical world is taking synthetic thyroxine or T4. There are a number of types of T4 prescription available. Most people respond to this therapy but there are those who don’t.

In these cases the sufferer sometimes takes a combination of the synthetic version of T4 and T3 to help.

In the case of hyperthyroidism, in the United States the most common treatment is the use of radioactive iodine, aka radioiodine. When taken into the body the thyroid immediately absorbs this iodine. This treatment usually takes a few weeks or months to curb the hyperthyroidism.

Other options are drugs which stop the production of the thyroid hormone or surgery to remove a large amount of the actual thyroid gland. All of these treatments run the risk of side effects, are costly, and aren’t always effective.

All Natural Treatment Options for Thyroid Disorders

It is possible to use more natural methods to encourage your thyroid to produce more or less T4 and T3. Let’s look specifically at hypothyroidism and diet.

As stated earlier, most cases of hypothyroidism worldwide are from a lack of iodine. Increasing your iodine intake can help your thyroid produce more of its needed hormones.

One of the best ways to get more iodine in your diet is through consuming kelp. Kelp is a type of algae or seaweed ^[2] that contains more than sixty vital nutrients including minerals, amino acids, and yes, iodine. Kelp is also an excellent source of potassium, iron, magnesium, and calcium.

Kelp can be consumed fresh, dried, or cooked. It can be eaten alone or as an ingredient in a meal. Kelp is often dried and used as a garnish for many dishes. You can find kelp at your local health food store or Asian market.

Many users of kelp to treat their hypothyroidism swear by its effectiveness in helping them regulate their thyroid without the use of drugs.

Hypothyroidism isn’t always caused by lack of iodine. In fact, if you take iodine or kelp and feel like you’re getting worse, make sure you consult with your physician and get your levels rechecked. It can also be caused from heavy metal toxicity like mercury. Heavy metals from amalgam fillings and vaccines have an affinity for the thyroid and can disrupt your hormone balance and thyroid function. So I also recommend reducing toxic exposures and consider seeing a holistic dentist who can remove the silver (amalgam) fillings using the DAMS protocol and bring you through a proper detox program as well.

Also, correcting any loss of cervical lordosis of your spine can help. In which, case going through a program of corrective chiropractic care would be greatly beneficial.

If you think you may be suffering from a thyroid disorder it’s vital to first get the correct diagnosis. Once you confirm you have a thyroid disorder begin to explore your treatment options by finding the root cause of your condition. When you (and your doctor) determine a lack of iodine could be the entire cause or a contributing factor to your hypothyroidism consider adding kelp to your diet.

If you decide to add kelp to your foods you have many options. But be cautioned if you opt for kelp tablets and consult your health care practitioner to determine the right amount to take on a daily basis. Be sure not to take over that amount or you could then be dealing with hyperthyroidism.

Remember with any health issue it’s wise to first consult nature and your diet in order to help the body restore its own natural balance. Your body does the right thing at the right time. Remove the interference (toxicity or deficiency) and let the body heal.

Sources

American Thyroid Association (2009) ^[3]

Dr. Axe's Action Steps

1. If you are familiar with any of the above listed symptoms consult your health care practitioner to determine whether you have a thyroid problem or not.
2. If you suffer from hypothyroidism, consider adding kelp into your diet or supplementing with kelp.
3. If you are familiar with any of the above listed symptoms consult your health care practitioner to determine whether you have a thyroid problem or not.
4. If you suffer from hypothyroidism, consider adding kelp into your diet or supplementing with kelp.