PJ, like many of my readers, wants to drop some belly fat.
But since he started back in the gym after a short time off due to an injury, he noticed that he was actually gaining fat instead of losing it.
“About a month ago I started building up to my usual workouts after a few weeks off injured,” he wrote.
“But since upping the training I’ve started to gain fat, especially around my belly. I’ve heard that too much exercise can increase my cortisol levels, which can lead to fat gain. Is too much exercise causing me to gain fat in my belly?”
Here’s what I told him…
There are claims that a rise in cortisol levels caused by too much exercise will cause weight gain, particularly in the abdominal area. But this is not backed by any credible research that I’ve seen.
It’s true that some studies show a link between prolonged exposure to high cortisol levels and visceral fat. Visceral fat is stored in your midsection, in and around the liver and other organs.
In scientific lingo, visceral fat cells are more “metabolically active” than subcutaneous (under the skin) fat cells.
As well as releasing stored fat more quickly, visceral fat also has a greater blood flow and a larger number of receptor sites for both androgens and cortisol than subcutaneous fat. This makes it is especially sensitive to the effects of circulating cortisol.
However, the link between cortisol and belly fat has little to do with the cortisol response to exercise.
Although exercise can trigger a rise in cortisol, there are many other hormones — including testosterone, growth hormone and epinephrine (also known as adrenalin) — which are also affected by exercise. It’s a mistake to focus on the effects of one and ignore the rest.
Second, the hormonal response to exercise is relatively short-lived. And there’s a big difference between a short-term rise in hormone levels after exercise compared to a long-term rise in their resting levels.
To put it another way, any short-term rise or fall in a given hormone after exercise has to be considered against the backdrop of its levels at rest over the course of a day, which is arguably going to have a bigger impact on body composition.
What’s more, there are several studies to show that a large rise in cortisol during a calorie restricted diet does not impair weight loss.
In fact, one 12-week study of overweight women shows that the women who lost the most fat were also the ones who experienced the biggest rise in cortisol levels.
I know there are supplements out there promising to help you lose belly fat by lowering cortisol levels. The companies selling these products have taken a small piece of research, twisted it round and used it to sell their products.
They’ll tell you that “it’s not your fault” that you’re fat. It’s all down to cortisol. Just take this pill, your cortisol levels will drop and the belly fat will almost magically disappear.
Most people don’t want to hear that they’re fat because they eat too much and don’t take enough exercise. And they certainly don’t want to hear that getting rid of the belly fat is going to take time and effort. That kind of honesty doesn’t sell supplements.
If you’re not making progress toward your goal, be it fat loss or muscle gain, it’s probably not your metabolism, your age, your workout, or your genetics that are causing the problem.
It’s your diet.
Your belly fat will stay exactly where it is, even if you’re exercising regularly and following all “the rules” about what to eat, simply because you’re eating too much.
Fix your diet and I’m sure you’ll see the results you’re looking for.
Promotional link: Click here for a short but weird video showing tips to lose abdominal fatAbout the Author
Christian Finn holds a master's degree in exercise science, is a certified personal trainer and has been featured on BBC TV and radio, as well as in Men's Health, Men's Fitness, Muscle & Fitness, Fit Pro, Zest and other popular fitness magazines.
