Cortisol is the most crucial hormone for those who want to lose weight effectively and get rid of extra pounds. How cortisol and fat loss are connected, you may ask – let’s talk about that in this post.

What is Cortisol?

Cortisol is a steroid hormone secreted by the adrenal glands.

It is the fundamental stress (catabolic) hormone, which ensures the body’s adaptation to changes and strain.

Cortisol is secreted into the blood in large quantities (tens of times greater than other hormones). That partly determines the strength of its effect on the body.

It is important to note that stimulating cortisol production is one of the most vital fat-burning training tasks.

There are also hormones (somatotropin, adrenaline, noradrenaline) that help you to lose weight. But cortisol‘s role in this process is the most important.

That is why if you want to start losing weight, you need to get your body to dominate the processes of catabolism over anabolism processes.

What Does Cortisol Do?

Cortisol has following body functions:

? Stimulates protein catabolism (in fact, very actively and quickly destroys muscle tissue, allowing it to produce energy). Combined with a low-protein diet, Cortisol destroys most of your muscles, making you more flabby than slim.

? Increases the mobilization of fat (release of fatty acids from fat depots).

? Slows down the formation of fat in fat cells.

? Reduces glucose consumption by muscles. It means that they will get more energy from fat if you give them a good workout.

? Cortisol weakens the immune system. On the other hand, it is a mighty anti-inflammatory agent (remember hormonal ointments such as hydrocortisone).

? Increases vasoconstriction due to the action of adrenaline. It can lead to high blood pressure.

What Stimulates Cortisol?

? Reduced sleep time.

? Frequent, long, and intense exercise (1.5-2 hours daily). Longer workouts increase cortisol secretion only up to a particular limit. On the other hand, the longer the training, more rapid other fat-burning hormones (somatotropin, adrenaline, noradrenaline) production.

During prolonged exercise, blood cortisol levels peak after 30 to 45 minutes of muscular activity and then decrease to near normal levels.

However, considering the effects of specific body-impact methods (hybrid sets, interval training, progressive overload), the longer the workout, the higher the cortisol levels.

? Unusual exercises with a wide range of action (multi-joint unconventional exercises).

Damaging Effect Of Cortisol

Cortisol, in addition to its striking fat-burning effect, has one unpleasant effect on the body. It is the increased use of muscle tissue for energy. You cannot allow that because muscle mass is the most useful tool for burning fat.

Firstly, you should train muscles intensively in a strength-training manner.

Secondly, support muscles by the intake of fast and easily digestible protein. You can solve this problem by taking one portion (about 30 g) of whey protein one hour before and immediately after your workout.

In both cases, you influence biochemical reactions, making muscle breakdown not so beneficial from the energy point of view.

Insulin suppresses cortisol production. You can read more about that in my posts related to anabolic window and glycemic index.

How To Do Weight Loss Exercises Properly?

✅ The daily cortisol cycle is impressive. The highest amount of this hormone in the blood is in the early morning hours (6-8 am). That means that you will get a better effect if you do fat-burning workouts early in the morning.

✅ Perform several exercises in a row in different body positions. These are so-called hybrid sets (combined exercises), circuit training, combined sets.

✅ Exercise in an explosive manner (plyometric training).

✅ A continuous increase in training weights (progressive overload principle).

✅ Increase in the number of repetitions and sets.

✅ Reduce the pauses between sets.

In Conclusion

I believe now you know how cortisol and weight loss are connected. Moreover, now you know how you can manage cortisol‘s level in your blood and what rules to follow while exercising if you want to lose some pounds. Be fit! ?