PCOS Exercise Plan for Weightloss (just 3 steps!)

[@roshelann1217]

1. Strength Training 3x a week - Upper Body Pushing n Pulling - Squat Based - Lower Body - Stability Warm up to Cool down = 30 to 40 mins. total 2. Cardio - HIIT - Low Intensity (Walking) Alternate 10 to 15 mins. total 3. Restorative Activity - "recovery days" - walking, yen yoga, anything fun

[@MarissaAmbriz]

Do you happen to have a calendar that maps this plan out?! Like a sample calendar. I am having a hard time planning out my week with this plan. Thanks so much! 💗

[@yankatodorova2307]

Howmany times per each?

[@lisalawelly5157]

I have PCOS and I remember how l felt when the doctor toid me it would be hard for me to conceive I now have 4 children very successful pregnancies God blessed me with use of herbs!

[@similaljith2917]

how did you cal pregnant?

[@lisalawelly5157]

@@similaljith2917 You can use this name to such him on you Tube page his name is Dr ibhaze

[@th.916]

I can't even thank you enough for this! I'm starting my journey with PCOS weight loss and I'm soo frustrated because little to none doctors and dietitians in my country know about it. So I have been struggling to find a workout plan for my self as well as a diet plat. Thanks to you I have the workout plant in my pocket just need a solid food plan and everything will be good!!

[@Hockeygem17]

Its hard to get out of the mindset of cardio cardio cardio. I have settled in to weight lifting and walking as my cardio instead of long hard core cardio and I have been consistently losing. Getting enough sleep is helpful as well.

[@ThePCOSPersonalTrainer]

Thank you for sharing. Yes if you’ve been a cardio bunny in the past it’s hard to change your ways LOL. Oh and for sure sleeping well is just so important

[@maryjanney1361]

Am so grateful to you DR RORPOPOR HERBAL on KZbin, for curing my PCOS sickness within 14days, with your natural supplement🌱🌱

[@majakrstic4429]

Hello Erika, I found your videos very useful. You have a very basic and clear way of explaining things, and that makes it easier for people who are not educated enough on the topic to understand the essence. I was just wondering, for the HIIT sessions - for example I also have a blood circulation problem, so I was advised by my doctors NOT to do spinning, jogging and jumping because it is really pressurng my feet and veins. Do you have an advice what can a person with these issues do for a HIIT session? Thank you very much!

[@ThePCOSPersonalTrainer]

I'd try doing HIIT in the pool as I think it would eliminate the pressure on your feet. BUT check with your Doctor first!

[@em01455]

I have endo and have been looking for a workout like this thank you

[@ShanCake21]

Great video! I have seen many say slow movements work best. I love strength training and my heart rate is pretty high through this workout, does that affect weight loss to your knowledge?

[@ThePCOSPersonalTrainer]

A higher heart rate indicates you're working hard aka burning more calories and stimulating more metabolic adaptations (good changes to your body) so it sounds like you're on the right track

[@Aurora-wb2wc]

Thank you soo much for this!:)

[@byytzza]

Thank you❤❤

[@jccorrigan3472]

Hi! Thank you much so for this video..This has helped me a lot..I.have one question though and im looking forward to your response. My question is "If I do strength training + HIIT for MWF, do I still need to do HIIT on TTh?...

[@roseb2105]

0

[@annawunderlich23]

What about running? I would like to start training towards running in short intervals. Does that count as HIT? Or could that count as Cardio, or would that be too intense.

[@Raelu07]

Does climbing, like bouldering count as the strength training? Is there a limit on time I spend? Is an hour too long? Two hours intermittent?

[@roseb2105]

So for the high intensity part should it be torturus and umcomforble to the point that we "feel like dying" for it to be effectibe sorry to phrase it me bbut i think u know what i mean" if that is the case i dont blame people for hating real excercize

[@virginiarognone6665]

Hello! thanks for the info. Can you recommend some HIIT exercises of lower impact or no jumping? As I had a knee surgery 2 months ago and I still can't jump and I find hard to increase my heart rate. Thanks!

[@naomiramcharan5653]

Hey not sure if you got your answers but MadFit here on youtube has some rly good Low Impact HIIT workouts, you can check her out

[@palomapardo1744]

Yes, Mad Fit and Emi Wong have great 30 min hit no jumping workouts routinew

[@samem7744]

Walking! Works best. Low impact and effective :)

[@JayAnMaelahni]

Doing HIIT in the pool helps so much. I have knee issues and it really helps

[@ashleyowens7176]

I have heard over and over again by doctors and personal trainers that you should not do HIIT for PCOS, rather do low intensity cardio to help keep stress, cortisol and adrenal hormones down. Why do you recommend HIIT when it can make your cortisol levels rise and prevent weigh loss?

[@ThePCOSPersonalTrainer]

I've read similar claims about HIIT causing Cortisol to be high. I think the logic is flawed because the body's response to chronic stress (like sleep deprivation and emotional stress) is fundamentally different from how our bodies respond to exercise. From what I understand cortisol levels spike during vigorous exercise (like HIIT) and then drop quickly. Plus HIIT has been shown across multiple medical studies to be the most effective modality at improving insulin resistance in PCOS. IR is involved in some of the same feedback loops that chronically high cortisol is involved, so HIIT might even help with high cortisol (maybe). The only exception is over-exercising. Which is a form of chronic stress! To avoid over-exercising limit your workouts to no more than 60 minutes a session and I'd keep HIIT sessions to 20 minutes or less.

[@Aliillustrations]

How much cardio should we do? I read that research showed that although cardio had good effects on the heart and insulin but it didnt necessarily show any indications of weight loss. Is a workout program like insanity deluxe good for pcos?

[@waterlemon9838]

Thank you!

[@JC-ce8uw]

How long is considered a long walk?

[@hg-ji3zw]

If you skip everyday would that be okay for a person with pcos

[@dapjnekerem2945]

yeah i think so! its cardio right? you should also do resistance training too though, a mix of everything.

[@brookemiller2857]

Thanks so much for the video! I have a question. If I do strength training M, W, F, and HIIT right after what will I do the rest of the days? Do I do restorative exercise T, TH, Sat, and Sun? Thank you!!

[@ThePCOSPersonalTrainer]

Hi Brooke! Yes restorative exercise on your days off from the strength/HIIT combo days

[@happyness2096]

I ones has PCOS and it was very painful, and my diverticulitis disease was hell for me as well.I am glad that today DR RORPOPOR HERBAL I met on KZbin was able to help me cure them all with his herbs.🌿🌿🌿

[@simranmakhija3601]

Great Video. I just want to ask you one question. One dietitian told me that girls with pcos should not do strength training as it increases the testosterone levels and it can make pcos worse. What do you think about this?

[@ThePCOSPersonalTrainer]

This is false. 100% false! In fact strength training is the most effective form of exercise for reducing testosterone in PCOS. You'll find more information in this video and in the video comments I link to the medical research that supports my statements :) kzbin.info/www/bejne/iZPWonR-aJyLjMk

[@simranmakhija3601]

@@ThePCOSPersonalTrainer ok thankyou

[@madonna_in_theattic9582]

So if we are doing strength training alternate days, what should we do the days we don't strength train apart from 10 mins HIIT?

[@fazilabhabha1835]

I've had for 18 years any tips

[@stankamisutova5810]

Iam just 12 year old and iam sure i have pcos and im workoing out every time i can i want slim legs and workout for that and when i try i just bulking all the time like i want to be strong but i wanna be slim and it always bulking and iam so close to have big muscle in my legs So iam gonna do what you say and Wish my luck

[@Anonymous-cc4ft]

I may be over exercising. I workout 5 days a week, at one point I used to do it 6 days a week and sometimes twice a day. I lost weight, but now I’ve gained it all back despite still being active. No matter what I do, I cannot seem to get back down. Please help

[@kaylasinibaldi2344]

There is an account on Instagram I have been following that explains all of this and gives diet and exercise tips. The account has helped me so much and educated me a lot about PCOS. The wife is a dietitian for PCOS who also suffers from it and teaches you how to fight it without birth control. They have like 187k followers. I hope this helps you :) (Instagram name: PCOS.weightloss) instagram.com/pcos.weightloss?igshid=jkv0u28ussvo

[@ThePCOSPersonalTrainer]

You should watch my video on over exercising and on weight loss plateaus. I think they will help you troubleshoot your issues. kzbin.info/www/bejne/nnSqpZx6ia-Gapo kzbin.info/www/bejne/a5jCmImpf9emhZI

[@kelvinlopez4792]

Twice a day is over doing it

[@jbabe96]

This video is great! I do have a question as I’ve seen women with pcos should avoid having our heart rates very high during workout (eg. 150 bpm). When doing hiit for weight loss should I be doing the exercises full out then taking a break after each or do modifications to keep my heart rate low and get through the full 10-15 minutes. Also, would a good split be strength training M-F with hiit T and TH then restorative days on the weekend? Thanks in advance :)

[@ThePCOSPersonalTrainer]

Jilysa, I’m not sure where you saw that recommendation about PCOS and heart rate but it does not seem to be based on any research. Now if your healthcare provider a medical advised you to limit your heart rate, that’s a different matter.

[@ThePCOSPersonalTrainer]

Also the schedule looks good to me

[@iluvpurplii]

Hi!!!! What are your thoughts on Orangetheory Fitness? As someone with PCOS, does one Orangetheory training session cover the strength training & HIIT reqs you outlined in this video?

[@ThePCOSPersonalTrainer]

I’ve never tried orange theory. But from what I’ve heard about yes it is a combination of health and strength training. I think it could work well as long as you have paper cover the time in to work out sessions. Ultimately the most important thing is how you respond individually

[@g-cellatwork5406]

I have a question: Is it healthy to buy healthy foods like tuna and chickpeas from a can? I feel like they are becoming my staple these days and I am curious that having them in can makes them unhealthy.

[@alyssacymone2121]

I’m guessing maybe not the healthiest of those options but still healthier than other snacks

[@karaodonovan5643]

It’s not necessarily unhealthy but generally in canned they are soaked in a form of brine which can have extra salt etc in it so just to beware of that, as well as the soaking of food can lead to the leaching of nutrients so all that it would do at most is be taking away some water solvable vitamins etc :)

[@addiebowker9274]

do you have any recommendations for bloating from the pcos? the high intensity sounds like it would leave me swollen and in pain.

[@kianah6392]

Hi! I struggle with bloating and I know working out can trigger it, but eating gluten free helped a lot decrease the bloating, and drinking spearmint tea.

[@nadinenoreiga9871]

Use ovastol. Go completely gluten and dairy free. Go on long walks. Sleep more.

[@1511nisha]

I tought HIIT adds adrenal stress for pcos women and is not recommended?

[@ThePCOSPersonalTrainer]

Hello Nisha, Adrenal stress is generally brought on by not balancing your workout with proper recovery (aka over-exercising.) The few research studies available indicate that cysters respond very well to short HITT workouts several times a week. Just make sure you are doing things to promote recovery like sleeping enough, managing stress, taking light activity days and a PCOS friendly diet.

[@dtb8008]

@@ThePCOSPersonalTrainer can you please show us these research studies that you are referring to? I feel so lost. There is no good regular care for cysters it seems..

[@ThePCOSPersonalTrainer]

@@dtb8008 pubmed.ncbi.nlm.nih.gov/?term=PCOS+HIIT

[@naimahkaiser2316]

How can I do strength training at home if I don’t go to the gym? Does strength training using our body weight count?

[@ThePCOSPersonalTrainer]

Yes! In fact, I have body weight and home workouts on my channel :)

[@jusnatcalicut3401]

Iam pcod patient... How can i work oút daily ???

[@amychillies17]

I’m confused, I thought HITT increases your cortisol levels so isn’t good?

[@ThePCOSPersonalTrainer]

I've read similar claims about HIIT causing Cortisol to be high. The logic is flawed and academic research has debunked this myth. I made a video on this topic here: kzbin.info/www/bejne/fXnQgmtpj76BobM The body's response to chronic stress (like sleep deprivation and emotional stress) fundamentally differs from how our bodies respond to exercise. From what I understand, cortisol levels spike during vigorous exercise (like HIIT) and then drop quickly. Plus, HIIT has been shown across multiple medical studies to be the most effective modality for improving insulin resistance in PCOS. IR is involved in some of the same feedback loops that chronically high cortisol and androgens, so HIIT might even help with high cortisol (maybe). The only exception is over-exercising. Which is a form of chronic stress! To avoid over-exercising, limit your workouts to no more than 60 minutes a session and I'd keep HIIT sessions to 20 minutes or less.

[@rabia6126]

I have belly fat due to pcos 😢😢😢😢😢

[@anna5116]

I do too, A LOT.

[@kelliero1425]

Me too! I heart going DF and GF are the way to go to lose it. Trying this drastically diff diet (for me) come the new year

[@rgroenewald4192]

@@kelliero1425 hi, I found your comment while scrolling through the comments.. sorry for asking but did you ever go DF and GF? I’ve been wanting to but I’m still unsure

[@kelliero1425]

@@rgroenewald4192 hi!! So Ive been gluten and dairy free for just over a month. I have slowly started incorporating dairy back into my diet and I found that I have broken out in acne on my face so Ive decided to go back to dairy free for 95% of the time (I kean, pizza with DF cheese is just NASTY) I'm still GF however... I have not really found a huge difference in weight. I feel like I am still going up and down the same 5 lbs and its super frustrating. Ill continue with my workouts and eating a Mediterranean type diet because i FEEL great... hopefully the weight starts coming off soon. Its super frustrating. Good Luck with what you choose!

[@rgroenewald4192]

@@kelliero1425 I’m so glad you responded, no one I personally know has gone DF & GF.. so I was looking for some real feedback from someone who’s actually tried it. I think I’ll definitely give it a go, I’m sure after a few weeks I’ll be able to determine whether it works for me or not. Thanks so much for the insight!

[@priscillaguzman7338]

Would it work if I did the strength training and hiit 3 days a week?

[@ThePCOSPersonalTrainer]

Absolutely. Make sure you limit your total daily workout time to 1 hour and on your off days do restorative activities.

[@saniyyarahman1784]

Why is it better to do all strength training in one day rather than separating like upper body from lower body or working certain parts of the body on certain days?

[@ThePCOSPersonalTrainer]

For the average person that is trying to improve health or lose weight full-body routines are recommended. But if you are more advanced or simply prefer a body part split schedule, that is fine!

[@untitledsixtynine]

Interesting - at the moment I’ve started doing 2 PT sessions push/pull, I do 3 days of walking, and 2 days of core rehabilitation exercises. Should probably get another lower body weight exercise in there and some HIIT and I will have ticked all the boxes in your video 🥲 Also need to get formally tested for PCOS but my GP is adamant that I likely have it

[@ThePCOSPersonalTrainer]

Sounds like you're on the right track Casey! High-five for being proactive and getting your booty into the gym! Getting a PCOS diagnosis is helpful, also it's important to rule out other conditions like hypothyroidism.

[@untitledsixtynine]

@@ThePCOSPersonalTrainer hi there! Thanks for responding. My last blood test indicated subclinical hypothyroidism. So... weight loss is just a nightmare but in any event, exercise is helping with mood etc. GP believes both. My PT is trying to get me onto a low GI diet but I’m wanting to see a dietician. I just need the diagnosis and I’ll be able to see a dietician for free.

[@STFUitslaurenzo]

Don't HIIT workouts cause Cortisol levels to rise in women with PCOS which is what causes you to retain the weight?

[@ThePCOSPersonalTrainer]

Nope :) The temporary cortisol spike associated with intense exercise does not seem to negatively impact long term hormonal health. In my opinion this is a PCOS myth. That said chronically high cortisol can mess with your hormonal health. Chronically high cortisol can be caused by many things. Most common triggers are sleep deprivation, chronic emotional stress, and abusing exercise or over-exercising. I talk more about this in my post about PCOS and Over-exercising.

[@annebaymusic]

I did a HIIT program with my PT along with a pcos food program and gained so much weight it's definitely not great for me personally but everyone is different just listen to your body 🙂

[@mlgsshow1215]

What should I do on my rest days? What exercises should I do? Can anyone please help me in making a workout plan? I'm totally lost☹️☹️

[@ThePCOSPersonalTrainer]

1-2 days a week do some light activity. My favorite choices are walking outdoors or Hatha yoga @sarabethyoga.

[@mlgsshow1215]

@@ThePCOSPersonalTrainer Thank you so much!!!!

[@IceBear707]

@@ThePCOSPersonalTrainer how long should we do the yoga for 15 min or 30min

[@nadfubach]

How do I access the "3 WEEKS OF PCOS WORKOUTS FOR $5 USD"? The link brings me to The Fit Studio.

[@ThePCOSPersonalTrainer]

You can access it by signing up for the Fit studio and using the coupon code to get the discount,

[@crystalleevaradaraju5441]

What about palaties

[@ThePCOSPersonalTrainer]

It's a form of strength training.

[@abigail8989]

Does walking help if you walk 3 days a week?

[@ThePCOSPersonalTrainer]

Yes any physical activity will help.

[@abigail8989]

@@ThePCOSPersonalTrainer ok thank you 🙏🏻

[@mahanmirza6024]

Can we do Yoga in our strength training days

[@ThePCOSPersonalTrainer]

If the yoga is challenging enough it can be considered strength training. For most people a traditional strength training program is more likely to produce results.

[@mahanmirza6024]

I usually follow yogayin vedios should I do 6 weeks in a day along with strength training and cardio

[@elayneallen4845]

What is PCOS? I found this site while searching for hormonal weight loss. Is this related to that?

[@ThePCOSPersonalTrainer]

Here is an explanation from my site: pcospersonaltrainer.com/what-is-pcos/ Also check out Mayo Clinic to get a clinical perspective

[@FucheGewgle]

I’m obsessed with trying to burn calories in order to eat anything, when I do weights I don’t burn as many calories, and I am scared to gain weight...

[@ThePCOSPersonalTrainer]

It sounds like you might want to focus on creating a healthier relationship with food and exercise. Abusing exercise as a way to compensate for overeating is a painful cycle to get trapped in! I've been there myself. My PCOS got better only after I addressed these issues.

[@Hockeygem17]

You don't burn as many calories in the moment however by weight lifting your body will continue to burn calories throughout the day. It is so good for your body nevermind your bodies composition

[@francismartino6890]

Your not sure why cardio after weights helps for more fat reduction?

[@ThePCOSPersonalTrainer]

Yep. Like I said in the video it's has just been my observation that doing a cardio finisher after strength works well for many people.

[@francismartino6890]

@@ThePCOSPersonalTrainer I can tell you why if your interested

[@jessycam-k5059]

HIIT didn't help me at all. In fact, it ran my body into the ground. Not suitable for everyone

[@Bella_KG]

Could you please tell me more about your experience?

[@Daisyofourlives]

Lol @ " had PCOS for a long time now, since 2014" Child's play