Welcome to our discussion on the impact of high cortisol levels on female hormonal health, particularly for women aged 35 and above. Cortisol, often referred to as the “stress hormone,” plays a crucial role in our body’s response to stress. While cortisol is essential for our survival, chronically elevated levels can lead to various health issues, particularly in women. On top of that, it can literally change the shape of a women’s body, robbing it of it’s natural beauty.
When cortisol levels remain consistently high, it can disrupt the delicate balance of hormones in a woman’s body. This hormonal imbalance can have a significant impact on female reproductive health. As women age, hormone levels fluctuate, and high cortisol levels can exacerbate these changes, causing a range of problems.
Let’s look at the 10 biggest signs to look out for when identifying high cortisol levels in women.
#1. WEIGHT GAIN
When cortisol levels are consistently elevated, it can lead to weight gain, particularly in the abdominal area. This is because cortisol promotes the storage of fat in the abdominal region, resulting in a more apple-shaped body. Cortisol interferes with the functioning of the thyroid, which plays a vital role in regulating metabolism and energy levels. This disruption can lead to symptoms such as fatigue, weight gain, and difficulty losing weight, which are often experienced by women.
Visceral fat, which is the fat that surrounds the organs in the abdominal cavity, is particularly influenced by high cortisol levels. This type of fat is metabolically active and can increase the risk of various health issues, including cardiovascular disease, type 2 diabetes, and metabolic syndrome. The accumulation of visceral fat is often associated with high cortisol levels, which breaks down muscle protein and converts protein into glucose, leading to increased fat storage.
#2. BLOOD SUGAR IMBALANCES
Cortisol plays a crucial role in regulating blood sugar levels by promoting the breakdown of glycogen into glucose in the liver. This process, known as glycogenolysis, increases the amount of glucose in the bloodstream, providing a quick source of energy to deal with the perceived threat or stressor.
However, prolonged or chronic high cortisol levels can disrupt this delicate balance. Cortisol can interfere with the action of insulin, a hormone that helps regulate blood sugar levels by facilitating the uptake of glucose into cells. When cortisol levels are consistently elevated, it can lead to insulin resistance, where the cells become less responsive to the effects of insulin. This can result in higher blood sugar levels, as the glucose is unable to enter the cells efficiently. Over time, this can contribute to the development of conditions such as type 2 diabetes.
#3. APPETITE CRAVINGS
The goal of cortisol in relation to food cravings is to provide the body with a quick source of energy. When cortisol levels are elevated, the body perceives it as a signal of stress or danger, and it prepares for a fight-or-flight response. In this state, the body craves foods that are high in sugar and carbohydrates because they can be quickly converted into energy. These “comfort foods” can provide a temporary sense of relief and pleasure.
Additionally, high cortisol levels can cause the body to lose minerals such as magnesium and potassium. These minerals are essential for maintaining proper bodily functions, including the regulation of appetite and cravings. When cortisol levels are elevated, the body excretes more minerals through urine, leading to deficiencies. This can contribute to craving things like salt and red meat as the body tries to compensate for the loss of minerals.
#4. FREQUENT INFECTIONS
Cortisol helps regulate the body’s immune response but when levels are elevated for prolonged periods, it can suppress the immune system. Therefore, it can hinder the body’s ability to fight off infections and illnesses.
High cortisol levels can lead to a decrease in the production of white blood cells, which are crucial for immune defense. These cells play a vital role in identifying and destroying harmful pathogens. High cortisol levels can impair the production and function of these cells, leaving the body more vulnerable to infections like colds & flus.
Additionally, cortisol can interfere with the inflammatory response. Inflammation is a natural defense mechanism that helps the body fight off infections. However, excessive cortisol can dampen this response, making it harder for the immune system to effectively combat pathogens. This can result in a higher likelihood of frequent infections and illnesses.
#5. MENSTRUAL PERIOD
When cortisol levels are high, it can affect the hypothalamus, a part of the brain that plays a crucial role in regulating the menstrual cycle. In this situation, cortisol stimulates the release of corticotropin-releasing hormone (CRH) from the hypothalamus. CRH then signals the pituitary gland to release adrenocorticotropic hormone (ACTH), which further stimulates the production of cortisol.
The release of CRH also has an inhibitory effect on the release of gonadotropin hormone-releasing hormone (GnRH) from the hypothalamus. GnRH is responsible for triggering the release of follicle-stimulating hormone (FSH) and luteinizing hormone (LH) from the pituitary gland, which are essential for the development and release of eggs from the ovaries. When GnRH is suppressed, it disrupts the normal hormonal cascade, leading to irregular or absent menstrual cycles.
In addition to affecting the hypothalamus, high cortisol levels can also impact the ovaries directly. Cortisol can interfere with the production and function of estrogen and progesterone, two key hormones involved in the menstrual cycle. This disruption can further contribute to irregularities in the menstrual cycle and may even lead to conditions such as polycystic ovary syndrome (PCOS) or amenorrhea.
#6. OSTEOPOROSIS
In the United States, 8 million women have osteoporosis compared to 2 million men. In the United Kingdom, 21.9% of women compared to 6.7% of men are estimated to suffer from the disease. As you can see, osteoporosis is more of a threat for women.
Cortisol can interfere with the normal process of bone remodeling in women particularly. It can suppress the activity of osteoblasts, which are responsible for bone formation, while promoting the activity of osteoclasts, which break down bone tissue. This imbalance can result in a net loss of bone density over time, leading to osteoporosis.
Additionally, high cortisol levels can affect the absorption and metabolism of calcium, an essential mineral for maintaining bone health. Cortisol can decrease the absorption of calcium from the intestines and increase its excretion through the kidneys. This can further contribute to a decrease in bone density and increase the risk of osteoporosis. It is important to manage stress and maintain healthy cortisol levels to protect bone health.
#7. MUSCLE WEAKNESS
High cortisol levels in women causes muscle weakness by promoting protein breakdown and inhibiting muscle growth. This can lead to a loss of muscle mass and strength. Additionally, cortisol can redistribute fat to the abdominal area, resulting in a bigger belly. It can also lead to a flattening of the buttocks due to the breakdown of muscle tissue in that area. A nightmare for any women looking to build or maintain a healthy, feminine figure!
When cortisol levels are high, the body enters a catabolic state, breaking down muscle protein for energy. This can result in muscle weakness and a decrease in overall muscle mass. The breakdown of muscle protein also releases amino acids, which can be converted into glucose by the liver, leading to increased blood sugar levels.
Furthermore, high cortisol levels can impair the production of growth hormone, which is essential for muscle growth and repair. This further contributes to muscle weakness and loss of muscle mass. Additionally, cortisol can increase the production of enzymes that break down collagen, a protein that provides structure to muscles and connective tissues.
#8. EASY BRUISING
High cortisol levels can cause easy bruising by weakening blood vessels and impairing the body’s ability to repair them. When cortisol levels are elevated, collagen production is reduced, making blood vessels more fragile and prone to damage. Additionally, cortisol can impair the function of platelets, which are responsible for clotting and preventing excessive bleeding. This combination of weakened blood vessels and impaired clotting mechanisms can lead to easy bruising even from minor injuries.
Furthermore, high cortisol levels can also increase inflammation in the body, which can further contribute to easy bruising. Inflammation can weaken blood vessel walls and make them more susceptible to damage. Additionally, inflammation can impair the body’s ability to repair damaged blood vessels, prolonging the healing process and increasing the likelihood of bruising.
#9. SLOW HEALING
High cortisol in women slows down the body’s healing process by suppressing the immune system and reducing inflammation. This can result in delayed wound healing and prolonged recovery times.
As previously mentioned, high cortisol disrupts the balance of other hormones in the body, such as growth hormone and testosterone, which are important for tissue repair and regeneration. Corticosteroids, synthetic versions of cortisol, are often prescribed to reduce inflammation in certain medical conditions. However, prolonged or excessive use of corticosteroids can lead to high cortisol levels and subsequently hinder the body’s healing abilities. It is important to manage stress levels and seek medical advice to maintain a healthy cortisol balance for optimal healing.
#10. INSOMNIA
High cortisol levels can cause insomnia by disrupting the sleep/wake cycle regulated by the pineal gland. The pineal gland produces melatonin, a hormone that helps regulate sleep. When cortisol levels are high, it can interfere with the production of melatonin, leading to difficulty falling asleep or staying asleep.
Additionally, high cortisol levels can increase alertness and arousal, making it harder to relax and fall asleep. Cortisol is released in response to stress, so chronic stress can lead to consistently elevated cortisol levels, further exacerbating insomnia.
To improve sleep and reduce cortisol levels, it is important to manage stress through relaxation techniques, regular exercise, and a healthy lifestyle. Creating a calming bedtime routine and ensuring a comfortable sleep environment can also help promote better sleep.
SOLUTIONS
Unfortunately, there isn’t a magic pill, or a one-step solution that you can take to keep your cortisol levels in check. As most things that apply to living a healthy lifestyle, you will need a well rounded approach and improving your situation won’t happen overnight. Here are some things that you should consider doing to support healthy cortisol levels within the body:
Get enough sleep – aim for 7-9 hours per night to help regulate cortisol levels and promote overall well-being.
Practice stress management techniques like deep breathing, meditation, or yoga to reduce cortisol production.
Engage in regular exercise, such as walking or swimming, to help lower cortisol levels and improve mood.
Eat a balanced diet rich in fruits, vegetables, and whole grains, while limiting processed foods and sugar, which can contribute to cortisol spikes.
Prioritize relaxation and self-care activities, such as taking baths, reading, or listening to music, to help lower cortisol levels and promote a sense of calm.
Limit caffeine intake, as it can stimulate cortisol production and contribute to elevated stress levels.
Maintain a healthy work-life balance to reduce chronic stress and keep cortisol levels in check.
Stay hydrated by drinking enough water throughout the day, as dehydration can increase cortisol levels.
Incorporate stress-reducing supplements like ashwagandha or magnesium into your routine, after consulting with a healthcare professional.
Seek social support from friends, family, or support groups to help manage stress and keep cortisol levels low.
Pregnancy is a time when women’s bodies go through numerous changes that require additional care and attention. Weight training during pregnancy is an excellent practice, as it provides numerous benefits to mother and the baby.
WHAT ARE THE BENEFITS ASSOCIATED WITH WEIGHT TRAINING DURING PREGNANCY?
Weight training during pregnancy can help maintain a healthy weight. Maintaining a healthy weight can reduce the risk of complications, such as gestational diabetes and hypertension. Weight training during pregnancy can also help improve cardiovascular health, which is crucial during pregnancy. As women’s bodies change, the heart works harder to pump blood, leading to an increased risk of cardiovascular disease. However, weight training strengthens the heart and helps it pump blood more efficiently, reducing the risk of cardiovascular diseases.
Finally, weight training can help prepare women for the physical demands of childbirth. During labor and delivery, women have to use various muscles to push the baby out. By increasing strength & endurance with weight lifting, women become better equipped to handle the physical demands of childbirth. Weight training during pregnancy provides numerous benefits to mother and baby.
WHAT ARE THE RISKS ASSOCIATED WITH WEIGHT TRAINING DURING PREGNANCY?
While weight training can have many benefits for pregnant women, there are also some potential risks to be aware of. To ensure safety for mother and baby, you should consult with a healthcare provider before beginning any exercise program.
Injury is one of the risks the come with weight training during pregnancy. As pregnancy progresses, the body produces a hormone called relaxin. Relaxin helps loosen ligaments and prepare the body for childbirth. While this hormone is helpful during labor, it increases injury risk during exercise because the joints more susceptible to strain.
Another risk of weight training during pregnancy is the potential for overexertion. It is important for pregnant women to listen to their bodies and avoid pushing themselves too hard during exercise. Overexertion can cause a rapid heartbeat or even lead to fainting, which can be dangerous for both the mother and baby. It is recommended that pregnant women avoid lifting weights that are too heavy. It is also wise to rehydrate and to take frequent rest periods.
EXERCISES TO AVOID DURING PREGNANCY
Pregnancy does come with some limitations when it comes to exercise. While it is important to remain active during pregnancy, there are some exercises that should be avoided.
Here are some exercises to avoid during pregnancy.
First and foremost, it is important to avoid exercises that put too much stress on the abdomen or lead to a risk of falling. This includes high-impact activities such as jumping, running, and sports that involve sudden movements or changes in direction. Activities with a high risk of collision, such as skiing or contact sports, should also be avoided.
Because of the hormones that loosen ligaments and joints for childbirth, you should avoid exercises that risk excessive stretching or overextension. This means avoiding movements that involve deep, extreme twisting or bending. Certain yoga poses, backbends or advanced level Pilates exercises could fall under this umbrella. You should also avoid exercises that target the midsection in ways that lead to discomfort, strain or injury.
Protecting the spine during exercise is crucial for anyone, but it is even more important for pregnant women. Changes to the body during pregnancy can affect the spinal column. Those changes include weight gain, hormonal changes, and the shifting of the center of gravity. This can increase the risk of spinal injuries or strains, making it essential to prioritize spinal health during exercise. Avoid doing exercises that require you to lay on your back, such as bench presses, or chest flyes.
Overexertion can put undue strain on the spine and increase the risk of injury or complications. If you feel pain, discomfort, or other symptoms during or after exercise, it is important to speak to a doctor immediately.
WHAT ARE THE BEST LIFTING EXERCISES TO DO DURING PREGNANCY?
It is important to choose the right exercises to avoid any potential risks when weight training during pregnancy. The best weight training exercises to do during pregnancy are:
Squats
Lunges
Seated rows
Shoulder presses
Incline chest presses
SQUATS & LUNGES
Squats & lunges help promote better balance and stability, while strengthening the legs, lower back, and pelvic muscles – all of which are important physical benefits during pregnancy. They can also increase flexibility and range of motion, which can be particularly useful during labor and delivery. Additionally, squats can help increase blood circulation throughout the body, promoting healthy digestion and reducing pregnancy-related constipation and swelling.
SEATED ROWS
This exercise strengthens the muscles of the upper and middle back, as well as the arms and shoulders. By building strength in these areas, pregnant women can improve their posture and reduce back pain.
Another benefit of seated rows during pregnancy is that they can be performed with minimal impact on the joints. Unlike many other exercises, such as jumping or running, the seated row is not a high-impact movement that puts unnecessary stress on the body. This makes it a safe and effective exercise for pregnant women who want to maintain their fitness without putting themselves or their baby at risk.
SHOULDER PRESSES
Shoulder presses can build upper body strength and improve posture, which is helpful when women experience weight gain and postural changes from pregnancy. This exercise also builds strength and endurance that can make the act of giving birth easier.
INCLINE CHEST PRESSES
By engaging the chest and shoulder muscles, incline chest presses can help enhance upper body strength and support posture. Additionally, incline chest presses also help in toning the arms and chest muscles, which can be beneficial post-pregnancy. Laying on an incline, as opposed to a flat bench, will avoid putting pressure on the spine that could otherwise cause injury. Furthermore, an added advantage of incline chest presses is that they can help prevent back pain, maintain a good posture, and relieving stress.
CONCLUSION
It is important to remember to use proper form and technique when performing weight training exercises during pregnancy. This may mean using lighter weights than usual and taking breaks more frequently. It is also important to listen to your body and modify exercises as needed to avoid any discomfort or pain. By choosing the right exercises and taking necessary precautions, weight training can be a safe and effective way to stay healthy during pregnancy.
Adrenal fatigue in women and men occurs when the body’s adrenal glands cannot cope with the demands of stress. It is a common health problem that affects millions of people worldwide. It can manifest as a range of symptoms, from fatigue and weakness to low blood pressure and mood swings. Adrenal fatigue is often misdiagnosed due to its vague symptoms, but with proper attention and management, it is treatable.
In this article, we will explore the causes, symptoms, and treatments of adrenal fatigue. We will also go through practical tips to manage stress and prevent adrenal exhaustion. Whether you’re struggling with adrenal fatigue or seeking more knowledge on this topic, this guide will provide you with valuable insights into this health issue.
WHAT IS THE RELATIONSHIP BETWEEN CORTISOL AND THE ADRENAL GLANDS?
Cortisol is produced by the adrenals, and is an important hormone for managing stress levels in the body. During adrenal fatigue, the production of cortisol can become disrupted, leading to a variety of negative effects. Cortisol is necessary for the proper functioning of the body’s stress response system. When it becomes imbalanced, it can lead to fatigue, anxiety, and inflammation.
One of the most significant effects of cortisol disruption in women is its impact on testosterone and estrogen levels. Cortisol and testosterone share a relationship where increased cortisol production may reduce testosterone levels. This, in turn, can lead to decreased sex drive and issues related to fertility. Additionally, cortisol and estrogen also have a complicated relationship. An imbalance between the two can lead to issues that range from mood swings to irregular menstrual cycles.
WHY DOES ADRENAL FATIGUE AFFECT WOMEN MORE THAN MEN?
While both men and women can suffer from adrenal fatigue, the condition affects women more severely. The reason for this is the complex hormonal system that women have. Women go through monthly menstrual cycles and pregnancy, which causes a lot of physical and emotional stress on the body. Moreover, stress from work, relationships, and other aspects of life only add fuel to the fire.
When stress becomes chronic, the adrenals are unable to keep up with the cortisol demand, leading to adrenal fatigue. Adrenal fatigue can cause a wide array of symptoms, including brain fog, insomnia, weight gain, and mood disorders. Women with adrenal fatigue may experience intense sugar cravings, which can lead to obesity and type 2 diabetes. Women with adrenal fatigue may also face acute anxiety and depression, which can significantly affect their daily life.
In conclusion, women are not only susceptible to adrenal fatigue because of their complex hormonal systems, but also because multiple stressors they face in life. It is essential to address the condition early on to avoid long-term complications.
WHAT OTHER HORMONES DO THE ADRENALS PRODUCE?
The adrenal glands in women play a vital role in the production of sexual steroidal hormones. These hormones have a significant impact on their overall health and well-being. The three primary steroidal hormones produced by the adrenal glands are estrogen, testosterone and progesterone.
Estrogen helps to regulate the menstrual cycle, maintain bone density, and keep the skin healthy. On the other hand, testosterone assists with the creation of lean muscle mass, the maintenance of a healthy sex drive, and the production of red blood cells.
Progesterone is a hormone that is responsible for various functions in the body, including maintaining pregnancy, regulating menstrual cycles, and balancing estrogen. Adequate levels of progesterone are essential for fertility and a healthy pregnancy. In instances where there is a problem with adrenal function or progesterone production, symptoms may include menstrual irregularities, fertility issues, and changes in mood and energy levels.
RISK FACTORS
With the decline in the production of estrogen and testosterone, women can experience various health issues. For instance, low levels of estrogen can cause osteoporosis, resulting in an increased risk of fractures. It can also lead to hot flashes, night sweats, vaginal dryness, and mood swings. Similarly, a decrease in testosterone production can lead to muscle weakness, low sex drive, and fatigue. To ensure the proper functioning of adrenal hormones in women, it is essential to maintain a balanced diet, engage in regular exercise, and get adequate rest.
Additionally, stress management is vital as stress can impact the production of these hormones negatively. Several lifestyle changes, such as reducing stress levels, eating a balanced diet, and getting plenty of exercise and rest, can help reduce the risk of developing adrenal-related health issues. With the right support, women can maintain a healthy hormonal balance and improve their health and well-being.
HOW DOES MENOPAUSE AFFECT THE ADRENAL GLANDS?
Menopausal women often suffer from a wide variety of symptoms due to hormonal changes in their bodies. These changes can lead to an imbalance in the production of hormones by the adrenal glands, which can cause further health problems. Hormonal support of the adrenals is essential for menopausal women as it helps in maintaining a balanced hormonal level and combats the symptoms of menopause.
The adrenal glands are responsible for the production of adrenal hormones, including cortisol, which helps in managing stress levels in the body. During menopause, the levels of cortisol in the body can drop significantly, leading to a variety of unpleasant symptoms such as anxiety, fatigue, and depression. Hormonal support of the adrenals can help in regulating cortisol levels in the body, which, in turn, can alleviate the symptoms of menopause.
Apart from cortisol, the adrenal glands also produce other hormones such as DHEA, which plays a crucial role in maintaining bone density in the body. During menopause, the levels of DHEA can decrease, which can lead to a higher risk of osteoporosis. Hormonal support of the adrenals can help in keeping the levels of DHEA at a healthy level, thereby reducing the risk of bone loss and increasing bone density. Hence, Hormonal support of the adrenals is critical for menopausal women to maintain overall health and well-being.
WHAT ARE THE BEST WAYS TO CURE ADRENAL FATIGUE IN WOMEN?
Fortunately, there are several lifestyle changes that women can make to help cure adrenal fatigue. Here are six things that women can do to cure adrenal fatigue:
Get enough sleep: Women who suffer from adrenal fatigue should make sure to get enough sleep each night. Aim for 7-9 hours of quality sleep per night.
Manage stress levels: High levels of chronic stress can exacerbate adrenal fatigue. Women should find ways to manage their stress levels, such as through meditation, deep breathing exercises, or yoga.
Exercise regularly: Exercise is a great way to reduce stress levels and improve overall health. Women should aim for at least 30 minutes of moderate exercise per day.
Eat a balanced diet: A balanced diet that is rich in nutrients is essential for curing adrenal fatigue. Women should focus on eating plenty of fruits, vegetables, and lean proteins.
Limit caffeine and sugar intake: Caffeine and sugar can disrupt hormone levels and exacerbate adrenal fatigue. Women should aim to limit their intake of these substances.
Take supplements: Some supplements, such as vitamin C, B vitamins, and magnesium, can help reduce symptoms of adrenal fatigue. Women should talk to their doctor about which supplements may be right for them.
WHAT ARE THE BEST SUPPLEMENTS FOR WOMEN TO TAKE FOR ADRENAL SUPPORT?
The following supplements are some of the best that women can take to help cure adrenal fatigue.
Ashwagandha: This herb has been shown to reduce cortisol levels, which helps to manage stress and fatigue associated with adrenal fatigue. Additionally, ashwagandha has been found to improve sleep quality and reduce anxiety, both of which are common symptoms of adrenal fatigue.
Magnesium: Magnesium is an essential mineral that has been found to help lower cortisol levels and improve energy levels. It can also help to improve sleep, reduce anxiety, and regulate blood sugar levels, all of which are important for managing adrenal fatigue.
Vitamin C: Adequate vitamin C intake is crucial for adrenal health. This vitamin is involved in the production of cortisol and can help to reduce stress levels in the body. It is also a powerful antioxidant that can help to protect the adrenal glands from damage caused by free radicals.
B-complex vitamins: B-vitamins are involved in energy production and play a critical role in adrenal function. Supplementing with a B-complex vitamin can help to improve mood, reduce fatigue, and enhance mental clarity, all of which can alleviate adrenal fatigue symptoms. By including these supplements in a healthy diet and lifestyle, women can support their adrenal health and combat the symptoms of adrenal fatigue. It is always important to consult with a healthcare professional before starting any new supplement regimen.
Before identifying the best bootybuilding exercises, we must gain an understanding of the booty and it’s abilities.
WHAT IS BOOTYBUILDING?
Bootybuilding is a form of exercise that is designed to develop and strengthen the gluteus muscles – located in the buttocks. Bootybuilding is an exercise regime that can be enjoyed by anyone looking to build a more defined backside. This training style relies on a combination of strength exercises, with a focus on targeting the muscles in the glutes. Some of the most popular bootybuilding exercises include squats, deadlifts, lunges, and hip thrusts, with a range of variations to help target specific areas. The end result is a toned, firm, and lifted backside that accentuates an individual’s figure and boosts their self-confidence.
Photo: One year comparison from a former client named Kimmy, proving that dramatic changes can be made with the right approach.
WHICH MUSCLES MAKE UP THE GLUTES?
There are three main muscles in the glutes: gluteus maximus, gluteus medius, and gluteus minimus. Each muscle has a unique function and is responsible for specific movements.
The gluteus maximus is the largest muscle in the gluteal region and extends from the pelvis to the thigh bone. It is primarily responsible for hip extension – moving the thigh bone backward while walking, running and jumping. It also provides stability and support when standing upright.
The gluteus medius muscle is located on the outer surface of the pelvis and helps to stabilize the hip joint. This muscle is responsible for hip abduction, which involves moving the thigh bone outward from the body. Gluteus medius works with gluteus minimus and other muscles in the hip region to maintain balance and prevent the pelvis from tilting.
The gluteus minimus muscle is located underneath gluteus medius. It is responsible for hip abduction and internal rotation. This muscle works in tandem with gluteus medius to stabilize the pelvis and maintain balance while running, walking or jumping. Additionally, the gluteus minimus has a crucial role in maintaining posture and preventing injuries in the hip region.
WHAT ARE THE MAIN CAUSES OF A FLAT BOOTY?
A flat booty can be caused by several factors. One of the most common causes is genetics. Some people are born with a flatter butt due to their genetics, and this can be challenging to change with training alone. Nevertheless, a lot can be done to add muscle mass when using the best bootybuilding exercises.
Lifestyle and weight changes can also impact the size and shape of the butt. A sedentary lifestyle, lack of exercise, and poor diet can lead to a lack of tone and definition in the glutes.
Another cause of a flat booty is age. As we get older, our muscles naturally weaken and lose mass. This can lead to a flatter, sagging butt. Hormonal changes that occur with age can also impact the size and shape of the butt. For women, menopause can cause a decrease in estrogen, leading to a loss of muscle tone and fullness in the buttocks.
Injuries or medical conditions can also cause a flat booty. Injuries such as hip fractures or surgeries like a hip replacement can weaken the muscles in the butt and lead to a flatter appearance. Medical conditions like multiple sclerosis or muscular dystrophy can also impact the muscles in the buttocks, leading to a loss of definition and shape.
WHAT ARE THE BEST BOOTYBUILDING EXERCISES?
DEEP SQUATS
HOW TO ENGAGE GLUTES WHILE SQUATTING WITH PERFECT FORM
Engaging the gluteus maximus while performing squats is essential for developing a strong and shapely booty.
To do so, it is important to maintain proper form throughout the exercise. Here’s how to engage your glutes while squatting with good form:
Start by standing with your feet shoulder-width apart and your toes pointing slightly outward. Place a barbell behind your neck and rest it on your shoulders.
Lower your body by bending at the knees and hips. Make sure your knees track in line with your toes, and your thighs are parallel to the ground.
As you exhale, push through your heels and contract your glutes while standing up to the starting position.
Focus on squeezing your butt muscles at the top of the movement to engage the gluteus maximus.
Repeat for desired reps, maintaining proper form throughout the set.Remember to always use proper form when squatting, avoid rounding your back, and keep your core tight. With practice, you’ll be able to engage your glutes fully, resulting in a more substantial, defined booty.
HIP THRUSTS
Hip thrusts are a valuable exercise that can help you build stronger glutes and improve your overall posture. Here’s how to do hip thrusts with proper form:
Begin by sitting on the ground with your back against a bench or a box. Your feet should be placed flat on the ground.
Roll a padded barbell over your pelvis and hold it with your hands on the sides of the bar. Alternatively, you can use a resistance band placed around your hips to provide resistance.
Activate your glutes and core muscles and lift your hips off the ground, keeping your back straight and your chin tucked. Be sure to push through your heels and keep your knees in line with your hips.
Pause briefly at the top of the move before slowly lowering your hips back to the ground. This completes one rep.
Repeat the movement for 10-12 reps, performing two to three sets, while keeping your form in check by keeping your core braced, and shoulders on the bench or box. By following these steps, you can perform hip thrusts with proper form, which will lead to improved glute activation and overall body strength.
ROMANIAN DEADLIFTS
Engaging the glutes while performing a Romanian deadlift is crucial to ensuring proper form and maximizing the benefits of the exercise. Here are some steps to help you engage your glutes while performing a Romanian deadlift with proper form:
Start by standing with your feet shoulder-width apart, with your toes pointing straight ahead. Hold the barbell with an overhand grip, keeping your arms extended and your back flat.
Engage your core and begin to lower the bar by hinging forward at the hips, while keeping your back straight. Your knees should be slightly bent, and the bar should travel down your legs to just below your knees.
Engage your glutes as you begin to lift the bar back up, keeping your back straight and your gaze forward. Focus on squeezing your glutes at the top of the movement, which will help you to maintain proper form and avoid placing unnecessary stress on your lower back.
Remember to exhale as you lift the weight, and inhale as you lower the weight. Repeat this movement for the desired number of reps. By following these steps, you can engage your glutes and ensure proper form as you perform a Romanian deadlift, which will help you maximize the benefits of the exercise and avoid injury.
SINGLE LEG HYPEREXTENSION WITH LATERAL HIP ROTATION
Single leg cable extensions with lateral hip rotation are a great exercise to strengthen the glutes and improve hip mobility. To perform this exercise with proper form, follow these steps:
Begin by attaching an ankle strap to a low cable machine and standing parallel to the machine. Attach the ankle strap to your right ankle.
Stand on your left leg and keep your knee slightly bent.
Slowly extend your right leg backward while keeping your knee straight. Make sure to engage your glutes throughout the entire movement and avoid bending forward.
Rotate your right hip outward as you reach the end of the extension.
Slowly lower your right leg back to the starting position and repeat for the desired number of repetitions.
Repeat the exercise on the other side by attaching the ankle strap to your left ankle and standing on your right leg instead. Remember to maintain proper form throughout the exercise, avoid swinging your leg, and keep your core muscles engaged. Start with a light weight and gradually increase as you get stronger.
Steady-state cardio (SSC) and high-intensity interval training (HIIT) are two very different types of exercise. While SSC is typically done at a moderate level of intensity for an extended period of time, HIIT involves bursts of high-intensity exercise followed by periods of rest or low-intensity exercise.
So, which one is better? The answer actually depends on your fitness goals and personal preferences.
However, here are some factors to consider when comparing steady-state cardio to HIIT:
Time Efficiency
HIIT typically takes less time to complete than steady-state cardio because of the high-intensity bursts that are involved. In fact, research has shown that just 15-20 minutes of HIIT can produce similar results to 45-60 minutes of steady-state cardio. Therefore, if you are short on time, HIIT may be the better choice for you.
Caloric Burn
HIIT has been shown to burn more calories in a shorter amount of time than steady-state cardio. This is because the high-intensity bursts increase your metabolism and keep it elevated throughout the day. HIIT also depletes glycogen stores in the muscles quicker than SSC, making it easier to achieve thermogenesis (burning of fat). However, steady-state cardio is still effective for burning calories and can be a great option for those who enjoy longer, more relaxing workouts.
Cardiovascular Health
Both types of exercise are great for improving cardiovascular health. However, SSC is typically better for increasing endurance and cardiovascular capacity, while HIIT is better for improving overall cardiovascular function and reducing the risk of heart disease.
Muscle Building
HIIT is great for building lean muscle mass, as it involves strength-training exercises in addition to cardio. Steady-state cardio, on the other hand, can actually break down muscle mass if done for too long or too frequently. Visualise, and compare the physiques of marathon runners v. 100 meter sprinters. The difference in overall muscle mass speaks for itself.
Injury Risk
HIIT can be more intense and may pose a higher risk of injury if not done properly. Steady-state cardio, while still requiring proper form and technique, is generally lower impact and less likely to cause injury.
In conclusion, both steady-state cardio and HIIT are effective forms of exercise that offer different benefits. Ultimately, the best choice for you will depend on your individual goals and preferences. Mixing both types of exercise into your workout routine is also a great option to get the best of both worlds.
There are many causes for belly fat storage in women, but in this article we will focus on the five biggest, as they are completely different for women than they are for men.
In my experience and research, I have found that the most common problems that women face have to do with one, or more of the following:
Thyroidal minerals
Calories
Protein
Vitamin D, and/or
Sleeping patterns
THYROID MINERALS
WHAT ROLE DOES THE THYROID PLAY IN BELLY FAT STORAGE FOR WOMEN?
Thyroid minerals seem to play a much bigger role in weight loss in women than it does for men. Studies show that one in ten men are affected by thyroid issues, compared to one in ten women. The American Thyroid Association estimates that five to eight women are affected by Hashimoto’s to every one man.
THYROID HORMONES
Our thyroids produce a hormone known as T4 (thyroxine), which gets converted into T3 (triiodothyronine). T3 is the active thyroid hormone that acts on the tissues & cells in our bodies to control metabolism. It does this by increasing oxygen in the mitochondria that causes thermogenesis (burning of fat). T3 also plays a vital role in metabolising glucose/carbohydrates.
The inability to produce adequate levels of T3 will make it difficult to efficiently burn glucose in the cell. Glucose eventually gets converted into fat in the liver through a process called de novo lipogenesis (storing of fat), and liver fat accumulates to… guess what… belly fat.
HOW TO HACK YOUR THYROID
Iodine is critical for creating thyroid hormone. In supplement form it is usually sold in the form of sea kelp, but seafood, and seaweed are the best food sources.
When the thyroid converts iodine it also creates hydrogen peroxide, which can can trigger symptoms in people with autoimmune conditions, such as Hashimoto’s. Selenium is a mineral that is needed for the conversion of T4 into T3 that also neutralises hydrogen peroxide, so it should be taken alongside iodine.
Zinc is another important thyroid mineral, which needed to trigger the thyroid hormone receptors in the hypothalamus gland of the brain.
LOW CALORIE DIETS
HOW DO LOW CALORIE DIETS CAUSE BELLY FAT IN WOMEN?
Studies show that women are more likely to go low-cal than men. Even though staying in a calorie deficit is important for weight loss dropping too many can be counterproductive.
When calories drop too low the body increases thyroid stimulating hormone (TSH) to make more thyroid, but instead of converting T4 to T3 it starts producing reverse T3. Reverse T3 blocks the thyroid receptors, so that normal T3 cannot bind. This makes a slow metabolism even slower.
To avoid creating too much reverse T3 you should keep your deficit within the 200-500kcal range, and go back to baseline every 4-5 days.
NOT GETTING ENOUGH PROTEIN
Micronutrients are those that have calories, which means they give us energy. Besides carbohydrates, and fats, protein is one of the three macronutrients. Protein is needed to build and repair muscles & bones, and to make hormones & enzymes.
That means it can increase lean body mass (LBM). The more LBM the higher the basal metabolic rate (BMR), which is the amount of calories needed to maintain a person’s bodyweight. Our BMR is responsible for 60-70% of the calories we burn. Therefore, lean body mass is directly linked to metabolic health. The higher the lean body mass, the more calories burned at rest.
Protein also burns more calories during digestion than any other food, and is more satiating, which means you’re less likely to binge on crap food.
Women should consume 1.5 grams of protein per 1 kilogram of bodyweight per day, while men need 2 grams per kilo.
VITAMIN D
IS VITAMIN D DEFICIENCY ONE OF THE MAIN CAUSES OF BELLY FAT IN WOMEN?
Despite the name, Vitamin D is actually a hormone. It is the only hormone that our bodies can’t create on its own. Vitamin D must be consumed through food, or obtained through sunlight.
In a Study from the American Journal of Clinical Medicine, named Effects of Weight Loss on Serum Vitamin D in Menopausal Women, 439 women aged 50-75 took part in a year long trial. The women were split into four groups: 1) diet only; 2) exercise & diet; 3) exercise only, and; 4) a controlled group.
The study found that the women who lost 5-10% of their bodyweight had an increase in Vitamin D3, but when they lost 15% that number tripled. What does this mean?
Vitamin D is fat soluble, so it will be released during thermogenesis. When this happens, uncoupling protein-3 also gets released, which stops excess fat from getting into cells. Instead the fat gets burnt, or excreted. The conclusion suggests that metabolism of Vitamin D.
STRESS
HOW IS STRESS ONE OF THE MAIN CAUSES OF BELLY FAT IN WOMEN?
A study published in the Journal of Brain & Behaviour found that women are two times more likely to suffer from anxiety & stress than men.
Stress can be caused by a lot of things, but the most common is a lack of sleep. With a lot of people, a lack of sleep also leads consuming too much caffeine during the day. Both of these issues can contribute to adrenal fatigue.
The adrenal glands sit jus above the kidneys. Stress causes adrenaline, and cortisol (stress hormone) to be released from the adrenal glands. There are four times more cortisol receptors in the abdominals compared to the rest of the body, so stress eating means that a considerable amount of that chocolate cake is going to be stored around the mid-section.
The remedy for this is to make sure you get 7-9 hours sleep per night, and to incorporate practices into your life that help reduce stress, such as meditation, yoga, nature walks, warm, candle-lit baths, etc.
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