Weight Gain Patterns and Exercise for the Adrenal Body Type


First and foremost in regards to adrenal gland dysfunction, it is very important to make sure you are not deficient in any nutrients the adrenals need to function and heal.  Chronic stress of the adrenals (busy, fast paced lifestyle, traumas, family work stress, etc.) slows down the thyroid gland (your metabolism) and depletes certain vitamin and minerals.  There is a blood test (Spectracell micronutrient testing) I can  prescribe to check if you are deficient in any vitamins or minerals necessary for proper function of this important gland.   It is very important for fat burning.  Stress blocks fat burning!!

Adrenal body types description and possible symptoms:

  • Excess fat is held in the midsection (buffalo-like torso) and the face can occur from overreaction from this gland.  The fat is usually sagging and hanging in the midsection with thin arms and legs.  Swollen face and eyes, facial hair, un-resolving pain and inflammation, fatigue, hormone issues, lower sex drive, mid-afternoon need for caffeine or sugar, unable to get restful sleep at night, can’t stay awake mid-afternoon, brain fog or dullness, out of breathe while climbing, excess stress and worry, craving for salt or cheese at night, and ankle swelling

Best exercise options for the different body types:

Adrenal body type advice:

Low Intensity Aerobic Exercise for Longer Durations.

Fat burning will occur only after 20-30 minutes (or after burning off sugar reserves) so you must exercise past this time frame to access fat burning for results.

Begin to exercise every other day then increase to daily.  Work up to 60 minutes per day.

Heart rate on average should average 127-130 beats per minute during exercise.

Keep it light enough that you can breathe comfortably.

Rest between exercise sessions.  If your body is still sore then wait until it is gone before exercising again.

High Intensity Intervals if done should be limited to one minute or less and double your rest time between intervals.  Maximum of 8 intervals per workout session and make sure you are completely recovered before your next workout.

Keep sugar out of diet and use the following before, during or after workouts as needed for energy-eggs, turkey, fish, nuts, cheese, and apples.

Sleep at least 7 hours of good quality sleep; this is very important so you do not sabotage your fat burning hormones.

Decrease your stress levels

Best Choices for Adrenal types:

Walking, light jogging, biking, treadmill, elliptical, swimming, yoga

Notes for Success:

With adrenal weakness it sometimes (key word sometimes) takes 2-3 months before the weight starts to drop, however your clothes will be fitting looser. This is because muscle weighs more than fat and you will be increasing muscle as it is replaced back after overactive adrenal glands.

WEIGHT TRAINING TIPS-Strenuous weight training is too intense initially for the adrenals.  So if you do anything with weights use very light weight and rest in between sets to complete recovery.

DO NOT consume sugars, starches, juice, sports drinks or alcohol; this will block all fat burning.

Generally after 8-12 weeks you can add in more intense exercise choices (anaerobic).

Extra Note: Adrenal body type: snack only on cheese, raw nuts, vegetables or apples before, during and after workouts.

Dr. Kristy Clinton is a Chiropractor, Acupuncturist and Nutritionist.  Co-Author of Weight Loss for Life and owner of BackBone Wellness Center in Cedar Park, Texas (www.backbonecp.com).  She is dedicated to helping restore your health naturally.