Your body stores the dietary fat you eat as triglycerides, which then circulate in your blood. Extra calories you eat are also converted to triglycerides and stored in your fat cells (this is a good reason to make sure that you have THE RIGHT nutrition plan for your body. Need one? Every member for the BIG MAN SQUAD gets one).
When your body senses that your triglycerides are too high, it makes more bad cholesterol. This in turn leads to hardening of your arteries and an increased risk for heart disease.
Triglycerides are an energy source in your body. When you exercise, your muscles need extra energy, and they get that energy from the triglycerides in your blood. So it makes sense that the more that you exercise, the lower your triglycerides will be. A study published in 2011 in “Atherosclerosis” showed an 8 percent decrease in triglyceride levels in overweight and obese individuals following 30 minutes of moderate-intensity exercise. Regular exercise will also increase your “good cholesterol” (HDL). But … you have to do the right kind of exercise.
The program that I used to lower my triglycerides, increase my HDL, lower my liver enzymes, and lose 15 lbs in 8 weeks is a combination of weight training, high intensity aerobic training HIIT, and circuit training. Because I’m a Big Man, I found that a lot of the popular high intensity cardio workouts were very hard on my knees, ankles, and back. So, I modified them and even made videos of some of my own cardio routines that require NO JUMPING and NO GETTING ON THE FLOOR. I share them with all of my Big Man Squad clients.
By participating in moderate- to high-intensity aerobic training, you can raise your HDL (good cholesterol), and lower your triglyceride levels. During aerobic exercise, such as running or swimming, your body uses more of the enzyme lipoprotein lipase in your muscles and fat tissue, which breaks down triglycerides. Dynamic resistance training, where you move your joint through its full range of motion, may also lower triglyceride levels. A review of 28 studies published in 2011 in “Hypertension” found dynamic training decreased blood triglycerides by a small, but significant, percentage.
A study published in 2013 in the “Journal of Applied Physiology” showed high-intensity, endurance exercise lowered blood triglyceride levels better than moderate-intensity exercise.
This combination of exercise methods has the added benefit of helping you lose weight, another big part in fighting high triglyceride levels, according to Harvard Medical School. Shedding even 10 pounds can lower those levels.