Oxygen USA – July-August 2019

104 summer 2019

Body Fat

in Balance

Ironically, the amount of body fat

you carry can actually determine

your fat-burning potential.

More Body Fat = More Estrogen

Fat cells contain an enzyme

called aromatase, which helps

convert testosterone to estrogen.

A higher percentage of body

fat means an overproduction

of estrogen and a reduction in

testosterone.

Less Body Fat = Less Estrogen

Women with extremely low

body fat may have problems

producing enough estrogen

because there are fewer fat cells

to produce aromatase, resulting

in low estrogen levels.

Estrogen Rx:

Balance your caloric intake

with your activity level to

maintain a healthy body-fat

percentage and promote

hormonal balance. Ideally,

female athletes should fall

between 14 and 20 percent

body fat and generally fit

women between 21 and 24

percent. (Obese women are

categorized as 32 percent and

above.)

Eat clean, eliminate added

sugar and procure the majority

of your carbs from vegetables

and some fruits. Also, eat plenty

of broccoli and cauliflower,

Hayden Steele advises. “These

veggies contain a compound

that promotes estrogen

metabolism.”

Prioritize strength training over

cardio. “Resistance training helps

preserve hormonal balance and

will keep growth hormone levels

elevated,” Steele says.

Add some HIIT training to

your routine to improve body

composition while promoting

optimal hormonal balance.

HIIT YOUR HORMONES

It’s clear that HIIT is the secret to hacking your hormones,

and your emphasis should be on intensity. “Your workouts

need to be challenging, increasing your heart rate and

making you sweat,” Steele reminds. Keep your rest between

sets or circuits to 60 seconds or less to maximize hormonal

response, and on heavier days when you train in a rep range

of eight or below, extend your rest periods to two to three

minutes. “Also, keep your training session under an hour

— any longer will have diminishing returns,” Steele says.

“Besides, if you have energy left after an hour of training,

you’re not working hard enough!”

Here are three styles of training that can work your

hormones to your advantage. Try the sample workouts or

create your own using these HIIT templates to hit your goals.

FULL-BODY WORKOUT 2

WARM-UP

Jump rope for three minutes.

WORKOUT

Perform these moves back-to-back

for 45 seconds each. Complete two

total rounds of each circuit, and rest

one minute between rounds.

Circuit 1

Dumbbell Pulse Squat

Triceps Push-Up

Scissor Kick

Marching Hip Lift

Burpee

Circuit 2

Weighted Glute Bridge

Dumbbell Romanian Deadlift

Dumbbell Lateral Lunge

Kettlebell Swing

Speedskater

FULL-BODY WORKOUT 1
WARM-UP
Perform each move for 30 seconds.
Complete two rounds.
Bodyweight Squat
Plank
Bicycle Crunch

WORKOUT
Perform the moves back-to-back for
30 seconds each. Complete two total
rounds of each circuit, and rest one
minute between rounds.

Circuit 1
Alternating Step-Up
Bent-Over Dumbbell Row
Glute Bridge
V-Up Crunch

Circuit 2
Alternating Bodyweight Squat + Lunge
Dumbbell Biceps Curl to Overhead Press
Incline Push-Up
Alternating Lunge Jump

1. CIRCUIT TRAINING
   To make the most of your time and optimize your hormonal response, Steele recommends circuit
   training with a focus on compound movements. “Compound lifts burn more calories and cause
   greater spikes in heart rate because they involve multiple muscle groups,” Steele says.
   On total-body workout days, alternate between upper- and lower-body lifts to increase intensity,
   for example, squats followed by push-ups. On upper- or lower-body days, alternate between agonist/
   antagonist lifts (e.g., push/pull motions) or superset a lift with a core exercise to push your limits.