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Today we’re discussing a listener question from Kelley. Kelley has done Crossfit for four years, but didn’t experience much weight loss. She finally decided to stop once her back started hurting. Today, she is swimming and walking every day. She wants to get back into weight lifting but needs guidance on what types of lifting to incorporate and how much to do.
Some important notes about Kelley include that she has metabolic syndrome. This means she is insensitive to insulin, and this overproduction can cause her body to store the excess as fat. Kelley is also maintaining a low carb, high protein diet.
Crossfit is a metabolically challenging program. It includes metabolic conditioning, where one will be moving significantly—running, jumping, lifting. It’s a very dynamic that puts a strong demand on the body to have the endurance to get through. Because of this, one may experience much hunger after a workout, which can lead to eating more. Once again, the body fat loss will typically plateau. This may explain why Kelley did not lose much weight with Crossfit.
Kelley should consider lifting again, as lifting does slightly increase your metabolism over time and can lead to weight loss. However, she should also continue walking and swimming. Also, she may not need as much protein as she’s taking in. If she consumes too much, that excess will be stored as fat. This may be why she is seeing spikes in her blood sugar. If Kelley reduces her protein intake and adds in healthy fats such as fish, grass fed beef, and nuts, this will also help with regulating her hormone cycle.
When Kelley lifts weights again, she should incorporate one full body lifting session in place of one of her other exercises. She should work in the low to moderate rep range and use moderate to heavy weights. Taking these steps will be a great alternative to Crossfit and will assist in attaining the weight loss Kelley is trying to achieve.
You can get the guide on how to manage your hormones at older.fitness/glands.
If you’d like your questions answered, you can contact me on speakpipe and I may include your question on the show.
Music: Ben Sound Royalty Free Music