Making this one simple change can help you go from being stuck in a weight loss plateau to burning fat 24/7 – even while you sleep and do absolutely nothing. Literally, this one swap saved me time, money, and a whole lot of frustration.

It was swapping high-intensity cardio to lifiting HEAVY and in alignment with my cycle.

It’s time we break up with the idea that burning more calories on your watch, being sore 24/7, or sweating a ton in a workout means that it is going to deliver results. Because that just is not the case.

Cyclical Strength Training is the single most effective way to balance hormone levels, regulate your nervous system, improve insulin function, and balance estrogen levels – all of which lead to increased fat burning capacity.

“I Don’t Want to Get Bulky”

And no – it is not going to make you bulky. Quite the opposite. The “bulk” is coming from overtraining your body with the wrong intensities leading to disrupted cortisol levels & inflammation ⬇️

OOOpph I said it. 🫣 But it’s the truth.

Doing high reps at low weight does not keep you lean. Burning 500 calories a workout does not mean it is effective. All of these misconceptions are the reason that you keep burning your energy at the gym and getting absolutely nowhere.

It is because these notions have you training in a way that works against your hormones. Your fluctuating hormone levels dictate your body’s ability to handle workout intensities and your metabolic function. If you go in and try to do the same intensity over and over again – this leads to overtraining and increases cortisol.

High levels of cortisol lead to increased inflammation and disruptions with insulin – both of which lead to fat storage and conservation. Not to mention exhaustion and quickly losing “motivation” because your workouts are promoting stress – not reducing it.

Cyclical Strength Training is the most effective strategy to regulate your hormones. Because it focuses on adapting energy output and intensities to align WITH your hormones. Meaning that your body sees the positive stress as the push that it needs to force physiological adaptation – AKA get results.

Because when you lift heavy and build more lean mass, your body stays in a fat-burning state 24/7. So you get even more from your workouts. This is especially important because it means you can be more effective with the time that you DO have for workouts. And it is exactly why all you really need is 2-3 cyclical strength training workouts a week.

The Hormone Benefits of Cyclical Strength Training

🔥 It reduces circulating cortisol levels + improves insulin function which reduces fat storage. This can also help with reducing burnout and adrenal fatigue long term and makes your body more resilient against stress. This is also how you shed belly fat.

🔥 For every 1 lb. of lean mass you build you burn ~50 more calories at rest. This means that higher levels of lean mass help you burn more all the time and lean mass replaces fat cells so you lose inches.

🔥 Lean mass replaces fat cells which reduces estrogen storage and dominance. Which regulates symptoms of PMS and helps to reduce fat storage in the arms and hips.

🔥 Strength training has a higher EPOC (Excess Post-Exercise Oxygen Consumption) which means that your CO2 conversion rate is higher so you burn more for longer. So even though your burn on the watch is lower, you burn more calories all day long (up to 24-48 hours after a workout) which is more bang for your buck when it comes to time investment.

And not to mention, the workouts actually feel good. Instead of dragging yourself to the gym and feeling exhausted because you didn’t have the gas to get through…

✅ You feel energized, crushing your workout, staying consistent, and never feeling guilty about a rest day.

Adding in CYCLICAL STRENGTH TRAINING is how my client Lindsey lost 23 lbs. in just 7 weeks! And let me tell you, she was nervous at first because most workouts exhausted her, but she now had MORE energy and results. 💪

Tips for Success to Burn More Fat!

It can be a little intimidating diving in, especially if you are new to strength training. So these are my top tips for success to make your workouts work for you:

☑️ Tip 1: Focus on HEAVY strength training (especially in your follicular ovulatory phase) 2-3 times per week. As you get closer to your cycle, bring the intensity down. If you are not sure how to adapt your intensities, this is something that we program in Hormone Balance Coaching. We design completely customized strength and cardio programs for your equipment needs, goals, hormones, and injuries. This takes the guesswork out of it so you can just implement and see amazing results.

☑️ Tip 2: Don’t worry about the calorie burn or your heart rate in a workout – that is not indicative of your success. Master your RPE (rate of perceived exertion) zones to match the right intensity. This is a self-assessment technique to understand the intensities that you are working out. This is especially important if you are new and trying to learn what weight ranges align with each hormone cycle and movement.

☑️ Tip 3: Sprinkle in low-intensity cardio (like walks, biking, etc) on your off days to stay in the fat-burning zone. Low-intensity cardio means Zone 1-2 cardio ranges and this is where you burn the most fat. This type of cardio can be sustained for long periods of time but can be broken up throughout your day. Higher-intensity cardio spikes cortisol and burns carbs as energy instead of fat. While it is necessary for cardiovascular conditioning, too much can lead to reverse results.

Ready to drop inches and ditch symptoms this summer?

Are you ready to feel confident this summer 🔥, shed inches 📏, have energy ⚡, and not let symptoms hold you back 👊 – all without sacrificing your favorite things? ❤️💚💛

If YES then kickstart your journey with a FREE discovery call 📞 to discuss your goals and get tailored strategies to focus on.

Or if you are ready to start your hormone balance journey, enroll in one of my Hormone Balance Coaching Programs for tailored support.

Tasha is an Integrative Clinical Nutritionist, B.S., CPT, Pilates Instructor, and Founder of Happy Hormone Health. She has coached 2000 women in reclaiming their energy, living symptom-free and transforming their health through hormone balance nutrition. Start your hormone balance journey with customized hormone balance coaching. 

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