How to Workout & Eat According to Your MENSTRUAL CYCLE & Lose Weight | Joanna Soh
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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: joannasoh.com/fitness/fitness-...
Period & Exercising: Everything You Need to Know
• Period & Exercising: E...
Healthy Ways to Overcome Period Cravings
• Healthy Ways to Combat...
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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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Just some notes for me:
*Week One (period)*
- HIIT sessions
- weight lifting and muscle building
- can eat more carbs (rice, sweet potato and oats)
*Week Two (after period)*
- muscle building and weights
- pay attention to warmups and cool-downs as muscles are more prone to injuries
- can increase protein and carbs (after intense workouts)
- oestrogen levels will help to suppress appetite
*Week Three and Four (after ovulation)*
- harder to do high-intensity workouts
- body is using fat as fuel = good time to lose weight
- do cardio workouts (eg, swimming, bike rides or running) rather than high-intensity workouts
- muscle breakdown increases during this time = slower recovery
- may suffer from mild cramps, insomnia, bloating, large appetite, water retention and cravings for sugary and high-fat foods, so eat a balanced diet and try to workout
thank you Joanna Soh 🥰💖
Thank you fit-ish for the notes!🥰
Nor Aisya Nor Azham all good💞
Ty so muccccccccccch
Nolis Solihah no problem!
Thanks for the notes :)
My period is 10 days late right now honestly ı don't know how ı managed to make a baby by myself during quarantine
😂😂😂
@Beril Atalay my period was REALLY late this time, I'm also by myself in quarantine. There are a lot of causes but one of the main causes I've noticed (for myself) is strenuous exercise. I reduced my workouts last week and got my period today. Since we are on a period and workout related video, i thought i might suggest you do the same :) also google for possible causes if you can't go to a doctor right now.
@@thesentientpotato3758 ı have actually noticed the same thing from my periods before but ı don't think thats the problem for me right now but thank you sooo much for replying me it actually means a lot
🤣🤣🤣
@@thesentientpotato3758 im 13 days late, ive been working out every day, and the suspense is killing my vibe. I'm gonna rest for a few days to see if it does it for me
“ Ladies we are not MEN” am I the only one who laughed? 😂
Kim Namjoon ur username got me shook for a min😂😂😂
Nope!
Army💜💜
and some people would disagree lol . But i agree men and women are very different but its not a bad thing!
😂
This drives me nuts sometimes, and tics me off when men wonder why we can't always stay motivated like them. Or why we start diets and at some point give up completely. Its called a period, gentlemen! That's why. Thanks for the info Joanna! ^^
Not just for women, I think this should be shared with personal trainers too! Super helpful info here. Thank you so much!
Kristine Ng Foon yes! Please do share it on!!
Sooo true!!!
got it...
The week before my period is hell but when it finally starts, I feel better. I always thought it was weird but seeing this helped make sense of it. Thank you!
No one has explained our cycle this well. I am not able to find the link to the printable 28 day workout plan though
Ashwini Paralkar it's in the description box. Check again? 😉
In case you still haven't found it: joannasoh.com/fitness/fitness-plans/workout-plan-to-train-according-to-your-menstrual-cycle
Women, we are soooo much stronger than we give ourselves credit. Could men do this? NOPE. Not that men aren’t strong, but let’s face it: girls DO run the world. ❤️
Girl, sit down, shut up and grow up!
We don’t need to compare ourselves to men or prove our worth. We’re flawless
@@user-gv5hm8po6b yep
I agree, just saying that not all men can't, my dad went through cancer and did amazing things in spite of his horrible illness at almost the age of 80 and everybody is inspired by him, so now that I'm trying to exercise on my period, he encourages me❤
Well that explains a lot. Especially the part about the body burning fat before menstruating. I always want to eat salty and fatty food (which I normally don't like cause I'm a health nut) before getting my period. I just get the feeling my body needs it. Which is handy cause I know exactly when my period will begin because of that. And weirdly enough 1 week later that same salty/fatty food item will make me wanna throw up. The smell alone will be enough. No wonder women seem nuts to men....our month is an emotional/hormonal rollercoaster. WEEE! While the guys are more stationary on the ground watching us go another round on the rollorcoaster going "I wonder why they are screaming". 😂🤣
Its 10 days now before my period and I want to eat sweets ...when my period starts then I dont need it !!!
AthaneziaTz Greek Thats funny my fatty/salty food cravings stop the second I get my period and all of a sudden I crave candy/sugary drinks/chocolate. But again I tend to just go with it (thinking my body knows whats good for it) cause I tend to be really tired during my period...so extra sugar can't hurt I guess. Normally I'm a real health nut but pre/during my period my eating habits are just..oy so embarrassing. 🙃
Maaike R Mine too and the bloating is ridiculous !! But everything comes to normal after my period stops , so a little overeating is good for the soul these days hahaha !!
AthaneziaTz Greek Totally agree. Your body and emotions are..well not normal during that time and you feel like crap..so you might as well pamper yourself and take it easy. But I do tend to control my cravings...when I want salty/fatty food I tend to go for nuts or pizza instead of fries..cause its still not healthy but its healthier...at least its not fried. I'm trying to get myself to go for the advocado or something fatty but healthy but somehow its not working. 😂🤣 And I can control myself enough to stay away from the chips. And my local store started to sell child size pizza's now...exactly the same as the normal pizza but small. So now I get that one when I crave a pizza... I give my body what it craves but measured. 😉😁 Its like a slice and a half...so that's not a problem..go right ahead..life a little. 😂🤣
Maaike R I have been having HORRIBLE PMS lately. I really need to get a solution without using chemicals like birth control. For those of you that do live a healthy lifestyle can you vouch that eating better & working out does significantly reduce the symptoms of pms and periods?
I just did a 1000 cal HIIT workout on my first day of period this month! And glad to have watched this video today to realize what I was doing is actually good and helpful for my fitness journey! Thank you for these useful tips! It totally explains why I ate so much more before my period hits. Lol
Ke Huey Ng glad to know this video is helping you understand your body better. I do go through those crazy monthly cravings and bloating too. #thestruggleisreal
Yeah I was wondering if I was pregnant, this time I ate ALOT and craved sweets or usually I crave spicy chips(takis) & m &m ..im motivated to start working back out though.
I haven’t worked out since mine came on .... 😬😬😬🤷🏾♀️ Lol
Drop the 1000 cal hit workoutttt
Man major respect dude I can’t get out of my bed during my period cuz of the cramp
So I perform on my highest peak during my menstruation and a week after it?
Surprisingly it seems my hormones are a bit different.
2 days before my menstruation I experience mood imbalances and a huge appetite but after my menstruation week, I feel like I have more energy. During menstruation I feel sluggish, tired and kind of bloated.
Keknegen kai after your menstruacion week is the folicular phase so is logical you feel more energy. Menstrual cicle start in day one with menstruation btw
No your hormones go along with what she said. You feel mood imbalances before your period and then you feel sluggish during your period. That's exactly what she said, so do some yoga or walking.
After the first 2 to 3 days of your period or when cramps have calmed down try going to the gym. I was shocked to see how great I was doing with weights. I somehow even had the energy to do burpees and mountain climbers which I usually never can do!
I get mad two days before it happens
@@ritzafrancois4863 Yea I gave this a try. i started my period this week and fortunately my cramps weren't too bad, so i pushed through and tried to go heavy and did pretty good. I will continue to track how the rest of the cycle goes.... but i am glad to see that there is some science behind why we feel a certain way through the month and have a reason to take it easy. I for one love lifting and doing a typical bodybuilding type of workout, but then there are days when I like to just pay around in the gym with body weight work, HIIT and total body circuits. Now I have a a guide for when its best to do certain workouts....to get the most out of my workouts.
I love how you talk😍
Dee kk thanks! 😘😘
ubjl
Her voice is so wonderfully deep
Me too ♥️♥️
Hi from phils
Oh my God! This came out exactly when I got my period this month!
Poo girl same here girl..
Same here..
OMG THANK YOU FOR DOING THIS! I knew it was important to eat/exercise according to the monthly cycle but I'm very grateful you combined your research into a digestible format.
"HIIT workouts"
Me: *has a heavy flow*
Same 😔😔
Lmao right
That's my day 2
Same! I've read in other places that when you're bleeding, you should really take it easy. I'm surprised to hear Joanna say that we should be doing HIIT in that part of our cycle. As a person with a heavy flow, I cannot imagine trying to do a high intensity workout on one of those days. I rest with my heating pad and I don't feel an ounce of shame for it :) (p.s. not trying to discredit her work - lots of good points in this video!)
Same lol
She explained it so well without creating any unnecessary confusion, great session 👏🏻👏🏻
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!
I was going through that last lazy stage of the month. Didn't do any exercise for last 2 days and wasn't going to do today also. Then I found the video and BAM! Now I'm drenching after 4 sets of your high intensity body weight cardio !!!! Thank you soooooo much 😍
YOU ARE LITERALLY SAVING MY LIFE WITH THIS!!! II HAVE HORRIBLE PRE MENSTRUAL SYMPTOM OF BLOATING AND WATER RETENTION UNTIL I get my actual period. Thanks for the information.
This helps me a lot because I have started my fitness journey just few days back and I had my periods just after a day of work out. I was confused and demotivated. But now again I am ready to pull up my shorts to achieve my goal. Love you Jo for this awesome videos.
Thanks for this video, it was really encouraging! I get huge hormonal swings and always get bummed out that I'm not eating properly or working out like I should. I love your videos because they're real. They don't operate in some gym-goddess-universe where everyone is super motivated and disciplined 100% of the time.
This video has answered all of my prayers and questions. Now that I have a much better understanding of my body, I no longer dread the two weeks before my period. Joanna, I cannot thank you enough for this valuable information and for giving women a safe space to talk in-depth about our bodies. *Subscribed*
Finally there's a video for every women who has an active lifestyle. I go through this phase wherein I just want to quit exercising and eat a lot. I now have a better understanding on what type of workouts for every phase. Thank you! 😘
This explains so much Joanna, thank you! I’ve been frustrated with this for years and understanding it makes it so much better. Please continue to do more videos like this! I’ve followed you for a long time, and this is why! You always have informative and unique videos :) thanks for posting it!
I'm in the luteal phase. Now, I understand why I am not able to do my normal workout. I had to force myself to get my workouts in these last few days! However, I am still pushing thru to reach my fitness goals! Thx 4 this helpful vid, Joanna! =)
Joanna, thank you for this video! Every month I struggle during this time. I crave, try to fight through it, fail, give up and feel awful. Thank you for breaking this down. 😊💖
I have been watching your videos for quite sometime but this is the video that actually hit me like anything. Loves this..
Thanks for giving the hints on how to schedule the workouts the entire month accordingly.
This is amazingly helpful. It's good to know it's not me being lazy or unmotivated to exercise most times it's hormonal but still no excuse to not do what I can. Thank you so much Joanna💚
KrysP325 most welcome!! 🤗 take it one week at a time and adapt according to the changes your body is going through 😘
HOW INTERESTING!! I am a personal trainer and this has NEVER come up in the material taken for the general course or any specializations! Thank-you SO MUCH! I came across this concept yesterday listening to a Kidd Carson podcast with Miranda Popen as the guest - a Hormone Nutritionist. You have summarized things so well.
very true! ive been experiencing all of these...thank you Joanna for making this vid,now i understand more why my appetite to exercise really changes 😊😘
I noticed that when I'm on my period I eat so much but I don't gain any weight however if I were to eat the same amount when I'm off my period I gain the weight quicker. Never understood this till now. Sadly I get terrible cramps but imma try this method.
Heyy me2
Try spearmint tea. Really works for cramps.
Wow, this is gold ❤. Thank you! I've already been charting my cycle so I knew about the estrogen peak day and drop in relation to my emotions but not my workouts! Thanks again 😉
One of the most informative videos I’ve ever watched and probably the best one!! I love this so much. Thank you so much, I appreciate your efforts and help!!
I swear thats what happened to me this week i was like i dont feel like to do anything 😥 thaaaaanks for this video its really indeed 👏💕
Ikram Malik same as me
It is day 1 of my period and this morning I had very bad cramps. Now I have the motivation to go for a walk and have lunch with my friend, thank you.
I've seen a lot of videos about fitness. This one is really interesting and provides new information that is helpful! Thanks a lot!
you are FANTASTIC! I just started a new routine and I am following your advice for this time of the month I get extremely fatigued and tbis is fantastic! You are seriously the BEST Nutrition and Fitness and healthy meals youtuber! Thank you for your thorough videos they are so informative and explained so clearly and with answers to every question Id have. Thank you so much I am recommending you ti all of my friends and even my trainer friends for examples of what works for me when they give me advice. You are seriously the first youtuber that presents their professional fitness and nutrition expertise with excellent infomation and images to supplement the information!
Your videos are always informative and amazing👏
I really liked how at the end you honestly shared about the research done in this topic. In this age of 'guaranteed results in 2 weeks' people are rarely honest about what they claim. Thanks
Girl YESSSS! So glad I found this! My period is almost over and I'm like I have to figure this out!!! Thank you soooo MUCH! ♥️
Thanks for putting this together! This is something I have considered and was wanting to experiment with.
This was on my recommend and thank you so much !! I've learned new things today and I will try to adapt this into my workout routine for sure ^^
So glad that I found you page. Very informative!🤗
I really love your channel.. you seem to answer all the doubts that I have about exercise and fitness.. you also have the urge to help people..that's the best thing about you!❤️ Thank you so much for all the videos❤️😊
This video was quick and very informative. Not only did you tell us what we should be eating and what exercises to do but you gave us a workout plan!! Love love love❤️ new subscriber!!
I feel like I need a minute or two to take this all in; mind completely blown.
I'm definitely planning on sharing this video and following your workout plan starting Wednesday. Today, day 1- I need a nap before I decide what I can do.
Thank you sharing this information.
This video was super helpful!
Omg,thank you so much for this pure information i’ve never heard them before and i’m sure they’re gonna help me so much
Wow! Thank you so much for this Information!!! I really appreciate it.
This helped me so much to understand why I feel less on energy during lutheal phase. I will focus on steady pace cardio & lower carb consumption
Definitely taking this advice
Excellent presentation. Thank you.
This is so informative. Thank you!
Joanna, I love your videos. You are always very professional delivering great information. Keep it up girl.
Wow thanks for the information. I sometimes do feel like I can handle a tough workout and other times I feel so weak so I try to find reasons like maybe I need to take a break or maybe I'm just tired. But with this info, I'll be taking it into account my menstrual cycle and adjust from there. Thanks again.
thank you, there is way to little information on this topic and too little research has been put into it over the years. i had given up and decided i would have to experiment on my own menstrual cycle and my body for several months if not years to find out what i need to pay attention to and what will work. obviously i will still have to do that, but the information you laid out and explained was very helpful. i wish more female health and fitness youtubers would talk about basing workouts and nutrition around the menstrual cycle.
So very very informative and easy to understand
I think I'm really blessed ..I get periods for 4-maxx5 days ..I start my workout routine on 4 day and don't feel any kind of hormonal disturbance the whole month
Thanks for sharing! I thought I was trippin'. I've been feeling like a failure. It's like you've been watching me 👀 and you know exactly what I've been going through. I feel prepared to succeed.
i love love love this channel so much!!! i just started my fitness journey and i love how you provide informations based on science and not only workout routines!! ❤️❤️❤️
I hope your fitness journey is continuing to go well! So glad that you're basing your fitness journey on science! #win
Thanks so much Joanna this is fantastic and you're right there is so little information on this subject. I love your channel it's filled with great information.
So true! I will try to workout and eat according to these guidelines, may be personalize a little depending on how I feel, and see how this works for me, because I always feel super energetic during and after my period, but extremely tired, sad, lazy and bloated from ovulation to my period, mood swings and all that coktail. Thanks Joanna!
Well this totally explained everything! Thank you for making this video. I'm going to make appropriate adjustments to my workouts and meal plan. I'm going to realize my body is going through phases. That this to shall pass. (I'm currently in the eat all the sugar in the house stage)... 🙇
Another great video, especially for us who forget that we have uteruses and not testicles and we're not used to slowing down or taking our own cycle into consideration~
Thank you!
This is such a good detailed video, thank you I now understand my mood swings.
Incredibly helpful. Thank you!
I loved your video .. this is a new angle that you've said on how to workout. Thanks a lot Joanna..
Thanks Joanna. You're a true friend.
very nice to see that some women make videos about our own strengths instead of mimicking men all the time. gob job on the idea! thank you!
So instructive, thank you for sharing!
Oh my god i needed this. This is so informative. Thanks for this 💕
This is a very good guide! Thank you!
This is so helpful!! Thanks Joanna!!
Am happy I watch this thank you so much because I notice I stop losing weight a week before my period and now I know thank you so much am going to share this with my coache because I don't want them to think am gaining or not fallowing instructions
So glad I saw this video! Great info and helps to make sense of what I experience. Thank you!
This is extremely accurate. I’ve definitely noticed my body craves more starch during the follicular phase and then more fat and protein during the luteal phase, because that’s what it needs! The body needs different foods at different times to function optimally!
Yes!! Girl you know exactly what we feel! Can you call please make a workout routine for busy mums - a no equipment no jump home workout please!
Sum Mohamed check out fitness blender TH-cam channel. They have beginner to advanced, low impact (no jumping) and hiit/strength workouts. Literally hundreds of kinds but they are really great and challenging and make a difference!
I recommend millionaire Hoy he has silent workouts that are no jump but they are high intensity. He has modifiers and he counts calories, he also has a variety of videos (ones that even burn 1000 calories in one hour).
I really recommend joanna and only joannah
I am obsessed with your channel!
Much needed. Thank you Joanna.
why doesn't this have a million views already?
amazing content
I learned a lot from your videos Joanna. Thank you so much, we love you.
Thank you this was such a good and informative video ☺
Thank you so much for this video. I am on the first day of my period, I just do not want to work out, but I will follow your advices :)
I appreciate this video SO much! I hope I can really memorize it!!!
this is like the best video ever. thank you!
I dont know why there are people who dislike this video.. like this information right here is very helpful!! now i know why my motivation is always fluctuate lol. Thank you! :)
Thank you! That was helpful and informative.
Thank You so much . I have just started working out and I Miss 4 days of workout every month .
This was much needed . Thanks a lot
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
Wow 😮 eye opening Thank you 🙏🏽
my dear joanna best video for girls most wanted felt a lot for skipping my exercise monthly..like a guilty feeling of skipping my workout session on mensuration tanq so much jo😘😘😘😘😘
It is a great information. We (as a woman) must know what our body need. Thanks Joanna 😍
Thank you so much for this info ❤
I'm glad I saw your channel
I will try this ! thank you
Thank you so much! This is great content.
Thank u for your advice coach joan 😊
You r amazing. You exactly know what videos we need..❤❤
Your videos are amazing! Love the content. Thank you!👍
Thank you! this video was surprisingly informative