Anonymous wrote:I stopped doing HIIT workouts. I strength train 4 days a week. I will walk daily. After being stuck in a plateau for years, I have lost weight and fit into smaller clothing. Cortisol is likely your problem. If you are open to supplements, you may also want to take Ashwaganda, which some claim reduces cortisol. (But with all supplements there is no large scale clinical trials or data.)

Thank you for this information. I actually also stopped doing high intensity workouts because I noticed that it really messed with my sleep, even if I did the workout earlier in the day. I also wasn't losing weight. I think I may have had issues with cortisol from all the HIIT workouts and intense Peloton classes I was doing. Now I do yoga, a little lifting, long hikes and walks with the dog, and relaxing rides on our stationary bike while watching my favorite shows. I feel better than ever. I sleep better, my blood pressure and resting heart rate have improved, and I've lost weight.

Swimming 90 minutes at a time sounds really tiring. I’m focusing on heavy weights and my HIIT/sprints are only 10 minutes

OP IF you are puffy what are you eating?

Are you eating out a lot or eating processed? Alcohol?

It sounds like you are already lifting heavy 40 minutes 3x per week? That should be plenty.

Anonymous wrote:OP here- stats are 5’1” and weigh 117-119. Generally wear a size 2-4. My complaint is that for all of this exercise and diet—I should look and feel amazing and I don’t. I look puffy. Not slender/toned.

So I am questioning whether this whole regimen even makes sense. It feels like a lot—and then to not feel great….

OP what you’re describing is called “skinny-fat”. Drop the HIIT and pick up strength training. If you really love cardio do it once a week. And walk! 10k a day. Check out Caroline Girvan’s programs like Iron & Beastmode. Good luck.

I’m in the best shape of my life at 45.

I do Pilates 3xs a week, lift weights 3xs a week and walk a good 15,000 steps a day. About 5k of those steps are at a very brisk pace.

The Pilates has transformed my ass.

Anonymous wrote:

Anonymous wrote:OP here- stats are 5’1” and weigh 117-119. Generally wear a size 2-4. My complaint is that for all of this exercise and diet—I should look and feel amazing and I don’t. I look puffy. Not slender/toned.

So I am questioning whether this whole regimen even makes sense. It feels like a lot—and then to not feel great….

OP, I’m a 46 year old woman and former competitive athlete - that’s a LOT of working out. Tons of cardio. Keep in mind that much of how your body responds to exercise is genetic, although of course diet matters, too. And, yes, perimenopause hormones start to play a role at this age.

I recently switched up my routine and am emphasizing strength training more over cardio. I feel more energetic than I did before. Maybe I look different? Too soon to tell. Anyway, if your routine isn’t working for you, don’t be afraid to change it. Think about what you’d like to do, experiment to find something that gives you energy and makes you feel great (for me, it’s been solidcore 3-4 times/week and four mile runs 2-3 times/week). Hang in there.

I have similar stats as you OP and I agree with the PP above that it’s too much.

I think you are likely also stressing yourself and your body. I watch what I eat meticulously and also exercise 6 days a week (cardio is 4 times a week, including run 3 times a week covering over 20 miles) and twice a week 45 min strength training. I prob 10k steps everyday too. I was trying to lose weight before vacation and was struggling trying to lose just a few pounds.

Then I took my 2 and a half week vacation and despite not watching what I ate (and I definitely ate several times more than I usually do) or not exercising regularly, I dropped all the weight I needed (almost 5 pounds). I honestly think it was because I had no stress while on vacation. Some PP mentioned cortisol and I think they’re on to something there.

Anonymous wrote:OP here- stats are 5’1” and weigh 117-119. Generally wear a size 2-4. My complaint is that for all of this exercise and diet—I should look and feel amazing and I don’t. I look puffy. Not slender/toned.

So I am questioning whether this whole regimen even makes sense. It feels like a lot—and then to not feel great….

OP, I’m a 46 year old woman and former competitive athlete - that’s a LOT of working out. Tons of cardio. Keep in mind that much of how your body responds to exercise is genetic, although of course diet matters, too. And, yes, perimenopause hormones start to play a role at this age.

I recently switched up my routine and am emphasizing strength training more over cardio. I feel more energetic than I did before. Maybe I look different? Too soon to tell. Anyway, if your routine isn’t working for you, don’t be afraid to change it. Think about what you’d like to do, experiment to find something that gives you energy and makes you feel great (for me, it’s been solidcore 3-4 times/week and four mile runs 2-3 times/week). Hang in there.

OP here- stats are 5’1” and weigh 117-119. Generally wear a size 2-4. My complaint is that for all of this exercise and diet—I should look and feel amazing and I don’t. I look puffy. Not slender/toned.

So I am questioning whether this whole regimen even makes sense. It feels like a lot—and then to not feel great….

Can you cut out that extra 20 minute HIIT on the bike? Not seeing the benefit of the bike after doing 35 minutes of HIIT on the treadmill. Plus all that cardio before heavy weights will take away from your weightlifting gains.

What’s your complaint and why does cutting back on exercise help whatever it is you are unhappy about? Your post is confusing. Do you look like a man or something? Too muscular? I don’t understand.

I stopped doing HIIT workouts. I strength train 4 days a week. I will walk daily. After being stuck in a plateau for years, I have lost weight and fit into smaller clothing. Cortisol is likely your problem. If you are open to supplements, you may also want to take Ashwaganda, which some claim reduces cortisol. (But with all supplements there is no large scale clinical trials or data.)

What are you unhappy about? What are your stats? give us more info before we give advice

It’s too much HIIT. You need to substitute some LISS cardio in place of all that HIIT. Like, just go for a 2 mile walk instead of one of those HIIT sessions. You’re probably spoiling your cortisol and making yourself look and feel puffy.

That’s a LOT of cardio. I’d think about consulting with a good personal trainer to review your strategy and results.

I have always been very active and I try to work out 5/6 days per week. I alternate between 3 days per week swimming (90 min) and 3 days per week gym (35 min treadmill HIIT/20 min cycle HIIT/40 min heavy weights).

I realize that I am constantly unhappy with the way I look. I’m 47 and pay attention to diet as well—but may be hitting perimenopause?

I think this routine may actually be counterproductive—but would love to hear from folks who cut back on exercise and what the impact was on weight etc?