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Ladies, WE ARE NOT MEN! Our body does not function like a MAN, we go through our monthly menstrual cycle, hence our hormones go up and down almost every week. Don’t expect to TRAIN LIKE A MAN! Don’t feel bad when you can’t push as hard on certain days but that also doesn’t mean you should just sit back and do nothing.
WATCH this video through to understand the Menstrual Cycle and how we women CAN adjust our exercise routine and also food intake to match our body’s internal rhythms and even help with weight loss.
Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN), with over 8 years experience.
Link to 28-Day Workout Plan According to Menstrual Cycle:
Period & Exercising: Everything You Need to Know
Healthy Ways to Overcome Period Cravings
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In general, the menstrual cycle occurs in two phases. On average, it’s a 28-day cycle.
1) FOLLICULAR Phase – Day 1 to Day 14
– Go hard! Do high intensity workouts, lift heavy and perform total body strength training.
– Your body is more tolerant to pain and muscles recover quicker.
– Your body uses Carbs as its main source of fuel.
– You can increase your carb intake slightly especially after an intense workout.
2) LUTEAL Phase – Day 14 to Day 28
– I like to call this phase the “roller coaster” phase.
– this is when all the PMS symptoms start to hit: you might crave for sugar or high fat food, you have bigger appetite, you feel sluggish, you have trouble sleeping, your body retains more water, you feel bloated and you might suffer from mild cramps too.
– Your body turns to FAT AS FUEL instead of carbs.
– Good news, your body is now burning FAT rather than carbs or glycogen. Focus on steady pace cardio to get the most out of your workout.
– This is also when the muscle breakdown increases, hence it takes longer for you to recover from your workout. So choose moderation workout that’s less intense.
– You might lose your motivation BUT power through your workout, as much as possible, eat well and you WILL feel better.
We are all very different and it takes time to really understand your body. If you have this knowledge, you’re able to take advantage of the hormonal benefits and overcome the challenges by adjusting and changing your workout routine and also food intake.
Again, remember this is a guideline as there is very limited research in regards to training with your menstrual cycle. Give it a try, make changes and see what works for you.
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40 comments
Personally, I don't like gyms. They are so crowded and I can't do my workout there. I decided to take bodyweight training plan from Agoge Diet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.
I don’t mind working out WITH my period, but I’m afraid LOSING it-
Beautiful video
You made me love my period after I kept hating on it 😂
I’m still buying cookies, but I’ll definitely try some gentle workouts to help with cramps.
Up and down every single week
Good carbs
Roller coaster….
Trail runs 💛💛💛
Bloated
Definitely taking this advice
I have allergies on many foods and It is hard for me to find a diet that doesn't include particular foods. Then my friend sent me link to the website called Agoge Diet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?
I lose the most weight at the end of my cycle like clock work!
She is like our mother who is always here for us🥺❤️
I feel so tired and fatigued for the first time in 3 months. 💕🥴 Such informative video.
Thank you first video I always am surprised at how many weight-loss videos there are and how little talk about the menstrual cycle. Even when you go to see a personal trainer they never ask you about your menstrual cycle which is so important for a woman and her workouts
Everytime i hit that roller coaster phase.. I always come back watching this video so that i feel better..I have a lot of energy but i loss my motivation 😂. What a crappy phase haha
Every video I watch says something different. Mine say cardio, and yoga before and after start of period, others say to it before and after ovulation.
Imagine having everything you need for successfull body transformation in one place?! Yeah, it's possible, the website called Agoge Diet leaves you full-packed and ready for melting off those extra pounds.
I swear I love you, ty so much
Cramps and periods feels like a pregnancy
thank you 🙂
Girls don't like skinny boys! Get muscles like me. I got 3kg of lean muscle in one month. The secret is website called Agoge Diet, because I followed their 30 days meal plan. IM FU**ING STRONG NOW!!! jk
Nice videos
Would be a great experiment to try eating/training like this. Thanks for the info
I dont agree, working out actually helps my severe cramps. Not relaxing
Everyday i loose weight because i'm kind of on a diet, and i haven't got my mens yet its been like 1 and a half months, is that weird or nah??
Thank u so much
Thank you
Wow 😮 eye opening Thank you 🙏🏽
For ladies out there who have bad period cramps every month like me:
(during period)
Workout/s:
•Yoga or Pilates
•toning workout
(note:if cramps are very painful pls dont push urself too much do a low intensity workout that feels comfortable)
Food:
•dont be scared they're just Carbs eat its good for u!!
•Dont drink cold water
•Dont eat spicy
•drink water!
You can do your udual routinr after ur period<333
You are the best
Obrigada pelas informações 🥰
Been waiting for a video that summarises all the cycle changes and how to eat n train during the cycle. Joanna explains it so clearly! Thks!
periods feel like a superpower now!!
I did this I lift heavy, and I had uterus prolapse ("
A few days before and during the first couple days of my period I miss my workouts or end up not being able to finish 20 min beginner ones. I always feel so bad😓😓
Edit: I made that before I watched the vid and then right at the beginning she described my liffffffe thanks Joanna ✨💕✨
Hi help me send me menstrul cycle japan baghdad DHL
When you are prediabetic and biting your fingers when you hear carbs
Am I the only one who feels like the last thing I want to do on my period is a HIIT workout