A few points of interest as we begin:
1. I do not, nor ever have, owned a pair of ovaries.
2. This blog will in no way help the majority of readers who follow us and most likely will not aid them in their hunting pursuits.
So why write it?
1. it has been my experience as a personal trainer and coach that there are more women out there suffering from PCOS than let on
2. I know for certain we have followers who are frustrated due their inability to lose weight; a complication of their PCOS.
3. Even though I have admitted to never personally possessing ovaries, I have experience helping people with the condition.
PCOS or Polycystic Ovarian Syndrome is a condition where women’s hormones are out of balance and cause problems with…lady processes. It is a cause of infertility and can make it difficult to lose weight, increasing the risk of heart disease and diabetes from those who suffer from PCOS.
According to WebMD treatments include exercise, eating health and weight loss.
Ever feel like saying “Duh?”
Weight loss, even ten pounds has been shown to have positive effects on people who have PCOS but the problem lies in the difficulty the condition presents in losing weight; specifically body fat.
We had a deadline and like any good plan, we implemented strategies that included dietary changes and physical exercise but this is the point where unlike many articles, we are going to give you the good stuff. Here we go:
We had a deadline:
Sounds like a no brainer but Susan’s wedding day was the day we needed her to peak. With that in mind, we had approximately 4 ½ to 5 months to get her to her goal. A goal without a deadline is a wish and there would be no wishing here.
She had support:
Susan wasn’t the only one in this relationship who wanted to look good at the wedding. Her fiance’ Francisco (his name isn’t really Francisco but since I know he will read this and I am laughing as I type, we are calling him Francisco) also wanted to lose weight. There is strength in numbers.
We HIIT it hard:
What we learned almost immediately was that breaking down muscle groups and doing moderate intensity cardio was not going to yield results. We had to trick her body into losing body fat. This meant total body workouts with intense intervals. An example of a circuit would look something like this:
We typically programmed 25-30 sets which meant multiple circuits and we always trained total body with high intensity intervals. This boosted heart rate and kept her metabolism burning hot for hours after the session ended.
She pretended she was diabetic:
Susan found a diabetic diet and counted carb choices and total calories in the My Fitness Pal app. She still consumed carbs (whole grains, fruits and veggies) but eliminated junk carbs like breads, buns and simple sugars. If she was consuming a burger she would allot herself a few fries just so she did not feel deprived.
Cardio with purpose:
You cannot train high intensity every session and expect to not break down or burn out mentally but you cannot walk at a pace slower than you would pushing a cart through the grocery store and expect results. Susan’s cardio in between training sessions was set to be moderate to somewhat hard and it could be anything she wanted it to be (jogging, walking, cycling, etc.). She had complete control of her cardio and was instructed to listen to her body. If she was completely gassed from the workout before, stick to moderate intensity. If she felt good, let it rip.
Because both Susan and I knew she would have to work harder and eat cleaner than women who
did not have PCOS, the coaching within the session presented a consistent yet simple message. “Keep your eyes on the prize” which meant stay true to the program and process and using the wedding day countdown as a reminder. We knew she couldn’t keep this pace up forever but anyone can stick to a plan for a limited time. That was the point that was preached over and over; do not break because the end is in sight.
And then we relaxed a little:
The 85% rule states that if you eat clean 85% of the time you can eat whatever you want 15% of the time and it cannot harm you. Truthfully, Susan probably was more 90/10 but in that 10% there was room for cold Bud Light. All foods fit in moderation.
Contributions made by Fit2Hunt Staff!