Weight Training for Women Balances Hormones w/ Dr. Tyna Moore
Welcome to Episode #138 of High Intensity Health Radio. Dr. Tyna more shares tips to balance hormones through strength training.
➢ Read the Interview Transcript: http://bit.ly/1T5a4pC
➢ Connect with Dr. Moore: http://corewellnesspdx.com/
➢ Listen to the Audio in iTunes: http://highintensityhealth.com/itunes
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03:47 The Benefits of Strength Training: Dr. Moore found profound benefits. Her weight became better distributed. She found that if she wasn’t eating enough food, she wasn’t healing or gaining muscle or strength. It was then that she discovered that she was an under eater. When she began to increase her intake, she gained muscle. She also became more resilient and was thriving.
08:32 The Glute Journey: Dr. Moore saw a lot of patients with lumbar-pelvic pain in women. With her research into glutes, she realized that every one of them had atrophied glutes. When a patient lays on the table on their stomach, their sacrum should be in the middle and their glutes should rise like two mounds. The glutes of elderly people do not rise, and Dr. Moore was seeing this in many of her younger patients. Dr. Moore’s own lower back pain became lessened with glute work. She started with glute bridges and body weight squats. She tells everyone to hire a good trainer.
10:31 Hormones and Weights: A study of men with a body weight squat with a free weight barbell, compared to a leg press machine showed that over the release of testosterone and human growth hormone was more than 80% higher with the barbell. You can tweak your hormones by how you exercise. The compound movements, like the full squat puts a neural load on the whole system.
12:39 The Mindset of Weight Training: Cardio makes you better at cardio and you only receive the benefits while you are doing it. When you lift weights, you get after burn.
14:25 Hormones and Cardio: Dr. Moore sees gnarly changes in labs with runners. They tend to burn out their adrenals and then the rest of their hormones. She sees a number of runners and cyclists with diabetes. It comes down to skinny fat. You look thin, but metabolically you show up as pre-diabetic skinny fat. Being a thin diabetic is more dangerous than being a heavy diabetic. About 20% of our population is normal weight and metabolically obese. A study showed that type 2 diabetes starts with insulin resistant skeletal muscle in the leg tissue. Eighty percent of insulin latches to muscle tissue. The fastest way to get out of insulin resistance is to build muscle. The first thing your body does with the buildup of muscle is burn up the fat in your liver.
17:17 More Benefits of Strength Training: Dr. Moore began to see her thyroid antibody levels go down. Her testosterone and estrogen levels come up. Her blood sugar regulated better. It takes about 90 days of strength training for metabolic changes on labs and weight redistribution to come about. If we improve our diets at the same time, it happens more quickly.
19:01 Cardio vs Strength Training: Studies have shown that you need to do chronic cardio for 50 minutes a day 7 days a week and you may see 2 to 3 pounds of weight loss a month. Even that benefit drops off after a short time as your body adjusts to the exertion. Weight training is superior for reducing the prevalence of heart disease and diabetes.
21:41 Protecting Our Energy: We need to guard our energy, our thyroid, our adrenals and our hormones. Every food we eat and activity we do should be in support of these. Across the board, giving ourselves micro doses of the hormetic effect makes us stronger and harder to kill.
25:04 Abs vs Glutes: Dr. Moore asked her male friends which they preferred on a woman and they didn’t care about a 6 pack and a flat rear end. She sees many of her female patients who achieve the 6 pack abs, end up with trashed their hormones. Our abs are where we keep our estrogen. Her patients who have had a tummy tuck come in a few months later with trashed hormones. Our fat is an endocrine organ.
26:29 Your Glutes: Your spine comes down into your sacrum. If you focus on your gluteal strength, much of your body is worked in the process. You get the most benefit from posterior chain exercises, compound body movements, like deadlifts and squats.
29:15 Having a Little Fat is Protective: Dr. Moore experienced and often sees when people become very lean, their hormones tank. We feel better emotionally when we have a healthy bulk from lifting weights.
32:15 Fat is Burned in Mitochondria in Skeletal Muscles: The more muscle you have, the more fat you burn.
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A Easy But Fast Way To Lose Fat After 30, 40, 50 and Above
There are more than a few people who approach fitness very timidly. They may lack the needed motivation, or just be lost on how to get started. The ideal approach is to have fun with your workout. Included are some tips to get you moving.
Crank up the tunes while working out. Music will get you moving. Many people find that this response comes naturally. Turn your workout into something fun and exciting with music. Doing this dance will be so much fun that you will completely forget about feeling tired. Adding music to your routine will allow you to keep moving for longer.
Remember that exercising in groups is always easier. Social interaction makes workouts much more enjoyable. When you share your exercise time with someone, it makes it pass by quickly. You will be able to focus on something else besides exhaustion when there are friends around to talk to. Working out with friends can be more fun than you think.
As a novel approach, try using exercise video games. It is a great way to divert your attention away from the exertion of the workout. By concentrating on the game, you will not notice that your body is actually getting a workout. You will exercise for much longer than you ever imagined.
Get pumped to workout by investing in a special wardrobe. Find workout wear that you feel good in. There are many different kinds of workout clothes to choose from. They can make your body look great, and be a total blast to wear. Don't be afraid to get creative with bold colors and fresh designs. The creativity you bring to your attire will transfer over into your workout program too. Make it like an adventure. It is vital that you select a variety of workout outfits the will add to your motivation to get out and exercise.
Stay away from repetition in your exercise routine. You will want to change it often and add new and exciting things to it as you go along. If you want to be productive, you must avoid being bored. Without the proper motivation, you might stop altogether. This is why you should change up your routine regularly. Variety is important to keeping yourself interested in work outs. Once you stop your exercise routine, it is extremely difficult to regain your motivation to start again and any benefits you have achieved may soon be lost.
Always give yourself a treat after each target you reach. Even simple rewards can work wonders. Get yourself something you have been wanting: a book, a CD, or a very special dark chocolate bar. Just get something convenient that you've been wanting. As long as you don't go overboard with rewarding yourself with sweets or other unhealthy foods, you will feel more motivated to continue losing weight.
Although a lot of people are convinced that exercising is difficult, it doesn't have to be. It can be a lot of fun. Use these tips in order to add fun into your exercise routine.
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