Have you ever wondered why you still can’t get rid of your gut even though your constantly active and exercise all the time? Well, if you’re one of those people that exercise regularly and eat really well but can’t seem to get rid of your stubborn belly fat…it may be that you’re simply doing too much.
Clarifying What “Exercising Too Much” Means
Before I continue, I want to make sure there isn’t any misunderstanding here. When I say exercising too much, I mean working out at least once a day for an hour or more, mostly doing cardio-related activities. Eating “really well” means you’re already following my Lean Body Diet—composed of whole foods with no refined carbohydrates, and with the proper ratio of protein, carbs, and healthy fats.
It’s Frustrating to Work Hard and Not See Results
Let’s be frank, most people don’t fall into this category. But if you do, it’s super frustrating to work so hard, eat well, and still not have the results you want… right?
Believe it or not, you may actually be doing too much!
Exercise as a Stressor
Exercise and being active is good for your body, but it has its downside when your body can’t recover enough. Exercise is a stressor, and your body produces cortisol (a stress hormone) as a result. This is completely normal and very important—without cortisol, you couldn’t work out at all. It drives your body to produce the power needed to exercise.
However, cortisol is meant to be produced in short bursts, not for long periods. When exposed to cortisol longer than normal, your body starts producing negative effects.
Too Much Cortisol Causes Problems
Excess cortisol can have serious health consequences, with stubborn fat being just one of many effects. While we’re focusing on exercise as a physical stressor, prolonged mental stressors can trigger the same effects. Stress at work or in your personal life causes your body to produce cortisol just like exercise.
The difference? When exercise ends, cortisol production stops. Mental stressors, however, are much harder to turn off. That’s why mental stress can be even more damaging than physical stress.
Exercise: A Double-Edged Sword
Exercise helps relieve mental stress, but it’s a double-edged sword—most forms add more stress to your body. You can get caught in a vicious cycle, overwhelming your body with stress.
Add a little “indulgence” like sweets or alcohol, and you have a recipe for disaster. Even if you think you’re doing everything right by exercising and eating well, you may be unaware of the real cause of your stubborn fat.
Your Body’s Amazing Adaptability
Your body adapts amazingly and is very resilient. BUT, if you demand TOO MUCH without rest and recovery, it starts to compromise and compensate. Stubborn body fat—especially belly fat—is one way your body compensates for excess stress.
Start by Assessing Your Stress and Exercise
There’s no simple solution, but start by examining your daily life. How much stress do you have at work, home, or personally? You might be surprised at how much stress you face daily.
Then review your exercise routine. What kind of workouts do you do? If you favor cardio-intensive exercise, are you doing too much? People under stress often gravitate toward long, mind-numbing cardio as an escape.
Recommendations for Over-Stressed and Over-Exercising People
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Using exercise to relieve stress is fine, but relying on it as the only way to manage all life’s stresses is not good. Find other ways to manage stress—meditation, solitude, or even 5–10 minutes of focused breathing can help.
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Long cardio workouts add to the problem. They eat away at lean muscle mass, which is vital for metabolism and calorie burning. They also increase appetite, leading to unnecessary snacking and overeating.
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Instead, try short, high-intensity workouts. They promote fat-burning hormones that target stubborn fat more effectively.
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Keep workouts under 30 minutes. I prefer around 20 minutes or less, with 5–10 minutes for warm-up. Workouts depend on intensity, not duration, so hours of exercise aren’t necessary. The higher the intensity, the shorter the workout time.
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Recovery and rest are often more important than exercise. If you feel sluggish or drained, do an active recovery like a walk, hike, or easy bike ride. If very tired, take a day off. Fat burning happens mostly during rest, so don’t shortchange yourself.
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Keep a good diet. If your cortisol levels are high, even small indulgences can cause negative effects. Eat a balanced diet with whole foods including dark leafy greens (kale, spinach, collards, chard), fruits (especially berries), and cruciferous vegetables (broccoli, brussels sprouts, cabbage). These are high in antioxidants and fight the effects of stress.
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Avoid refined sugar and alcohol, as your body craves these most when overstressed. Once cortisol levels normalize, a little indulgence is fine, but during high cortisol, avoid foods that worsen your condition.
Final Thought
If you’ve struggled to lose that last bit of stubborn belly fat, your body might be overwhelmed and need more rest. Try these five simple steps—you may be surprised how effective they are in helping you finally shed that fat.
Source: https://www.maxworkouts.com/articles/entry/why-over-exercising-keeps-you-fat
