I wish I can get that time back, the time that I used to spend so many hours at the gym. I used to workout out for at least 3 to 4 hours a day, so many wasted hours on the treadmill. I look back and think about all of those hours I could have been doing something more productive with my time.
I just didn’t know better, years ago I believed you needed to spend hours at the gym to get a good effective workout. Now I know that couldn’t be further from the truth.
Spending hours in the gym workout out, teaching a ton of group fitness classes and not giving my body enough time to recover lead to severe burn out and adrenal fatigue. My body was trying to tell me I needed to slow down, ease up on all the exercise.
Now I know better, I no longer spend hours at the gym, instead I choose short and effective workouts. I let my body recover from the workouts and I fuel my body with a healthy balanced diet.
I have learned to adapt to smarter workouts to help me to not burn out, keep my adrenals healthy and stay strong and lean.
Keep your workouts short, around 20-40 mins. You don’t need to be at the gym for hours to achieve body change or increased strength. And give your body adequate time to recover from your workouts.
You should feel energized after your workouts, tired from the hard work but not so physically exhausted you feel worse. One of the telltale symptoms of adrenal fatigue is that people feel WORSE, not better after training. And they have a harder time recovering, or even feeling energetic enough to train in the first place. Short workouts ensure you are leaving something in the tank for tomorrow or later in the week.
Exercise is a stressor to the body, yes a good stressor but it needs to be balanced with a lower stressed activities.
Spending hours a day exercising increased cortisol levels for long amounts of time and does the exact opposite thing that you want the body to do after exercise. When you over stress your body with exercise cortisol is increased which leads to increased inflammation and causes the body hold onto weight and not burn fat like you are trying to do.
You can think of the two types of bodies’ response in yin and yang. Opposites. We call them the Sympathetic (stress response) and the Parasympathetic (recovery response). These two modes impact the adrenals. The former turns on the adrenals (produce more, more, MORE!) and the latter helps the adrenals build back up the fuel they need to keep being able to function optimally. When we have too much GO and not enough REST, we end up in adrenal fatigue, or at least moving in that direction.
That is why is it super important to always balance intense exercise with restorative exercise. Leisure walking, yoga, meditation, stretching, acupuncture, massage and getting plenty of sleep are all great ways of balancing the stress of exercise on the body.
The way you eat needs to support your movement. More intense exercise will require diligent repletion. Protein is important for muscle maintenance, but a full range of healthy fats and starches are needed to refuel, keep the metabolism at full responsiveness, and help with vitamin and mineral absorption.
In fact, one overlooked piece of the nutrition puzzle is micro-nutrition: vitamins and minerals. If you are putting added stress on our body through exercise it is important that you replenish your body with whole foods and vitamins and supplements.
It’s delivered via an online membership portal, where you will get a username and password, and will be able to access the following:
•Access to the #FastPhysique online membership portal for life (so you can start whenever)
•28 Full-length workouts (all 40 minutes or less) including the most effective exercise modalities for physique change, like metabolic conditioning, heavier weight training and HIIT cardio primers
•Short video demonstrations for each of the 62 weight training movements so it’s easy to cue up your form
•9-Week Programming Calendar for this 6-day-per-week high volume program, so there’s zero guesswork about what you should be doing when (includes prioritization of workouts if you can’t get in 6 days)
***As a bonus you get a complimentary 1 on 1 call with me to discuss how this workout program can fit into your busy life and the best nutrition plan for you.***