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Adrenal fatigue : how to maintain lean mass without working out ?!

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  • Adrenal fatigue : how to maintain lean mass without working out ?!

    Hi guys !

    I'm new here and even if I've read a lot of topics about adrenal fatigue, I have some questions unanswered (and sorry for my bad english, I'm not a native speaker).
    I was diagnosed with adrenal fatigue + Hashimoto's disease. I thought that my hair loss, tiredness, inability to get up in the morning, hypoglycemia.. were due to Hashimoto, but finally it wasn't the only culprit.
    So I began to take more vitamine C, eat an anti-inflammatory diet (low histamine - I don't do well with nightshades, chocolate (it kills my adrenals) but I can eat fish sometimes with no problem - olive oil, coconut oil, no nuts/seeds/grains for the moment and of course sugar/gluten/dairy free.), sleep.
    I'm insulin resistant so I lowered my carb intake to 90 gr/day and I noticed I had more energy !

    But the main problem is that I'm not allowed to exercise for the moment. It's frustrating because I LOVE doing strength training, HIIT, sometimes yoga and barre workouts etc and we all know that it's very important to treat insulin resistance (it causes me acne, hair loss because of high androgens...). Those last 2 months I saw my muscle mass shrinking a lot...
    I tried to do bodyweight strength training but had horrible muscle soreness and my symptoms were worse after my workout session (= more anxiety, stress, skin condition). (and yes, I'm eating enough protein )

    I don't know what to do. I thought about power yoga, or pilates (but I find it very boring lol) or light fitness training... is it enough to maintain lean mass for the moment ?

    And what about cardio and adrenal fatigue ? Sometimes I read that it's preferable to do aerobic exercise when suffering from adrenal fatigue, and sometimes I read the contrary.
    Last edited by Leeza; 05-10-2014, 07:25 AM.

  • #2
    Body by science routine. 12 minutes of exercise a week will be enough to maintain lean mass when done correctly.

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    • #3
      Originally posted by Neckhammer View Post
      Body by science routine. 12 minutes of exercise a week will be enough to maintain lean mass when done correctly.
      Thanks, it seems interesting but I don't have access to gym for the moment

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      • #4
        Originally posted by Leeza View Post
        Thanks, it seems interesting but I don't have access to gym for the moment
        Setting Yourself Up to Win: A Body By Science Approach | Mark's Daily Apple

        If you cannot go to a commercial gym, you can get started with simple free-hand exercises that I will describe to you now.

        Chin up: This can be done with a chin-up bar that mounts in a door jam, on a sturdy tree branch or rafter board or playground equipment. If you are not strong enough to do chins, you can set the bar height so you can assist with your legs. If this will not work, simply do them negative only by jumping or climbing to the finished position and lowering yourself as slowly as possible.
        Pushups: If you are too weak to perform strict marine pushups, do them from your knees. If you are too weak to do them from your knees, then do only the lowering portion, lowering as slowly as possible. If you are strong enough to do classic pushups, do them with a few modifications. First is slow movement. Start the first inch very gradually, taking 3 seconds to move the first inch and then keep smooth movement going. Divide the movement in halves. Do the first half (bottom position to elbows bent at 90 degrees) until complete fatigue. After you have exhausted the bottom half, do the top half until complete fatigue (elbows from 90 degrees to almost complete extension).
        Squat: Start first by doing a static wall squat. Place your back against a wall and descend to a seated position where your hip joint and knee joint are both at 90 degrees. Hold this position for as long as possible. You are done when you start to slide down and cannot hold the 90 degree position any longer. Once you are worn out on the static, do a deep knee bend but with the movement divided in half. Do the first half until fatigue (from hips and knees at 90 degrees/thighs parallel to floor, up to the halfway up point where knees are about 45 degrees). Once you canʼt do the bottom half any more, then do the top half of the movement until you canʼt go on. Remember to not straighten your legs completely, but to turn back around when your knees get to about 15 degrees.
        Static Lateral Raise: This movement is done using a door frame. Stand with your feet just outside the door frame and bend slightly forward at the waist. Place the backs of your open hands in the opening of the door frame with your elbows slightly bent. You should be positioned like you are going to a lateral raise with dumbbells. With your hands in the door frame, begin to slowly and smoothly press laterally against the frame. Gradually build up to a 50% effort and keep up a 50% effort for 30 seconds. After 30 seconds, gradually ramp your effort up to 75% effort and continue for another 30 seconds. After this 30 seconds is up, gradually ramp your effort to 100% and continue for a final 30 seconds. When you first start you will think “this is silly”. However, by the end you will realize that this is probably tougher than anything you could do on a weight machine.

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        • #5
          Originally posted by Neckhammer View Post
          Setting Yourself Up to Win: A Body By Science Approach | Mark's Daily Apple

          If you cannot go to a commercial gym, you can get started with simple free-hand exercises that I will describe to you now...
          Thanks! I copied this into my journal so I can find it again.
          Late 50s, post-menopausal, low carb with some dairy, following the 5 Leptin Rules, taking ThyroGold, eating lots o' fiber and zero wheat with great results. My Primal Journal

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          • #6
            Originally posted by Energy! View Post
            Thanks! I copied this into my journal so I can find it again.
            No problem

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