Had to share this with my PCOS Girls!! Read please!
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lisamarie2181
Posts: 560 Member
Hi ladies! we were just having a discussion about all the things surrounding weight training for us women with PCOS and having elevated Testosterone levels. Check out this article, it came from the PCOS Nutrition Center Site, and thought some might be interested in the read. According to them, because our testosterone is high, we will gain muscle quicker but because we will be dropping fat when building muscles and speeding up our metabolism, it should not raise, i think that is what I read lol
Check it out and see if it can be a bit of help for you!! :happy:
Rev Up Your Metabolism
Let's face the reality: The majority of us have sedentary jobs. Sitting all day in a chair does not help our waistlines and is hazardous to our health. A sedentary lifestyle is one of the main contributors to weight gain in America. A strong relationship exists between a lack of physical activity and increased levels of triglycerides, cholesterol, and overall, increased risk for heart disease. In an energizing closing session at The Weight Management Symposium which took place last month in Henderson, Nevada, Dr. Lenny Kravitz (yes, the Doctor) an Associate Professor of Exercise Science at The University of New Mexico, shared his tips with hundreds of dietitians on the best ways to increase metabolism and burn fat. Curious? I was too. Dr. Kravitz shared that one of the most effective ways to burn more calories and fat is by lifting weights.
Proabably the best thing about having PCOS is the ability to build muscle. Having more testosterone puts women with PCOS at an advantage to increase muscle mass. That's a great thing because muscle is very active and uses glucose very efficiently, requiring less insulin production. Resistance training increases muscle mass, which in turn increases resting metabolic rate (RMR). This leads to an increase in total energy expenditure and body fat loss. A double bonus: We not only burn more calories and fat during the time we lift weights but our metabolism stays up to 10% higher afterwards thanks to an increase in the flight or fight hormones epinephrine and norepinephrine.
Benefits of lifting weights:
Burn more fat
Increase and maintain metabolism
Lower insulin
Improve blood pressure
Aid in weight management
Improve mood
Increase self confidence
Ready to get your burn on? Here's some tips on what you need to know.
Skip the scale
Muscle weighs more than fat. As you weight train and gradually increase the weight, you will replace fat with muscle. This may cause a slight increase on the number on the scale, decrease or no change at all. Don't drive yourself crazy by monitoring your weight on a scale. You will see a difference in your clothes as you will still lose inches. Using a tape measure one a month or going by how your clothes fit are a better indicator.
How much weight to lift?
As much as you can. If you are lifting weights and it's not difficult to finish your last repetition, it's not heavy enough. Don't be afraid of heavy weights. Women with PCOS are strong! I assure you, you will not look like Arnold. If you've been lifting weights and haven't increased the resistance, trying adding on a little more weight next time. If you belong to a gym, consider scheduling a session with a personal trainer. Many gyms will offer a free personal training session or have staff that will help you learn about the machines and establish your settings. For best results, weight train two to three days with rest days between. Consistency is key: You will be burn more fat the more fit you become.
Change it up!
Varying your sequence and routine can make a difference; resting muscle groups by switching to weight machines that target different muscle groups prepares muscles for the next round. Work the largest muscles first (i.e., back exercises before triceps). You may find it helpful to observe what machines and exercises others do to get ideas for your workouts.
If you enjoy group classes, most gyms offer a fun weight lifting class called BodyPump. Click here to read a great overview of what you can expect from the class.
No matter what type of resistance training you do, adding muscle is the key to revving up your metabolism and burning fat.
Check it out and see if it can be a bit of help for you!! :happy:
Rev Up Your Metabolism
Let's face the reality: The majority of us have sedentary jobs. Sitting all day in a chair does not help our waistlines and is hazardous to our health. A sedentary lifestyle is one of the main contributors to weight gain in America. A strong relationship exists between a lack of physical activity and increased levels of triglycerides, cholesterol, and overall, increased risk for heart disease. In an energizing closing session at The Weight Management Symposium which took place last month in Henderson, Nevada, Dr. Lenny Kravitz (yes, the Doctor) an Associate Professor of Exercise Science at The University of New Mexico, shared his tips with hundreds of dietitians on the best ways to increase metabolism and burn fat. Curious? I was too. Dr. Kravitz shared that one of the most effective ways to burn more calories and fat is by lifting weights.
Proabably the best thing about having PCOS is the ability to build muscle. Having more testosterone puts women with PCOS at an advantage to increase muscle mass. That's a great thing because muscle is very active and uses glucose very efficiently, requiring less insulin production. Resistance training increases muscle mass, which in turn increases resting metabolic rate (RMR). This leads to an increase in total energy expenditure and body fat loss. A double bonus: We not only burn more calories and fat during the time we lift weights but our metabolism stays up to 10% higher afterwards thanks to an increase in the flight or fight hormones epinephrine and norepinephrine.
Benefits of lifting weights:
Burn more fat
Increase and maintain metabolism
Lower insulin
Improve blood pressure
Aid in weight management
Improve mood
Increase self confidence
Ready to get your burn on? Here's some tips on what you need to know.
Skip the scale
Muscle weighs more than fat. As you weight train and gradually increase the weight, you will replace fat with muscle. This may cause a slight increase on the number on the scale, decrease or no change at all. Don't drive yourself crazy by monitoring your weight on a scale. You will see a difference in your clothes as you will still lose inches. Using a tape measure one a month or going by how your clothes fit are a better indicator.
How much weight to lift?
As much as you can. If you are lifting weights and it's not difficult to finish your last repetition, it's not heavy enough. Don't be afraid of heavy weights. Women with PCOS are strong! I assure you, you will not look like Arnold. If you've been lifting weights and haven't increased the resistance, trying adding on a little more weight next time. If you belong to a gym, consider scheduling a session with a personal trainer. Many gyms will offer a free personal training session or have staff that will help you learn about the machines and establish your settings. For best results, weight train two to three days with rest days between. Consistency is key: You will be burn more fat the more fit you become.
Change it up!
Varying your sequence and routine can make a difference; resting muscle groups by switching to weight machines that target different muscle groups prepares muscles for the next round. Work the largest muscles first (i.e., back exercises before triceps). You may find it helpful to observe what machines and exercises others do to get ideas for your workouts.
If you enjoy group classes, most gyms offer a fun weight lifting class called BodyPump. Click here to read a great overview of what you can expect from the class.
No matter what type of resistance training you do, adding muscle is the key to revving up your metabolism and burning fat.
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Replies
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I can't believe I never thought about the advantage to high testosterone in that way. Thanks for posting that, it really encouraged me. (I'm having a BLEH I HATE THIS CRAP kinda day lol) Could you post the link to it?2
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Hey Coleen!! I know i was very happy to see there could be a plus to T!!
I wil PM you in the morning with the link, cant get it to work on my phone
I am going to be doing some more research tomorrow, i will make sure to post and include links
keep an eye out for more 0 -
Love it! Plus I just started getting back at the gym, and I noticed my weight not really going any where but I was feeling smaller :huh: .. Great read, and learning! THANKS!0
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Glad you posted! I went to a seminar my dr. was having on PCOS and he talked a bit about this. He says for us cardio is not good at all. A little cardio to get you going but weight training is where the party is at! I am trying to get on board with all the things he talked about and really trying to move forward with it all! So good luck guys!0
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Very encouraging! Is there a recommended length for each weight session? I've been supplementing cardio with weight machines for about 20min three times a week, but now that I've read this I might cut back on the cardio and do more weights.0
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This is a great perspective to have about it! I've just started NRL4W and I've already seen the scale start to creep up a little. It's whatever to me, I'm not panicking mainly because I expect it with a new lifting routine. I want my pants to look awesome on me, the number on the scale is superficial and will come down over time as long as I'm healthy with my eating. I definitely second the cardio in between workouts too!0
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So sounds like those body pump classes I've been avoiding because I have no upper body strength are the key to weight loss... I know where I'm going tomorrow morning!0
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This is awesome! I just started a weight training program....I also belong to the group Stronglifts 5X5 for Women - it's a weight lifting program! And it's easy to start - check it out ladies! I have done it in the past and had really good luck with it, but I've back pedaled the last few years....so I totally recommend it though! I just did my second work out for it today, i would love to have other women with PCOS do something like this with me....0
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This is perfect! I never thought I would be able to gain muscle quicker because of testosterone levels, but it makes sense.
I have been doing mostly running and I've noticed over the years that my legs are super strong.... maybe I will start to focus on my back and arms and get those strong too!
Great post! Thanks!!0 -
Thank you, Thank you!!!! for posting this. I was just gettin a bit irratated that I havent lost that many pounds but my clothes are very loose on me. I wont lose my motivation and keep going. Once again, THANK YOU!!!! 0
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Definitely an aspect that I had never really considered! I think I'm definitely going to have to add some of this to my work out regime. Thanks for sharing!0
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Very interesting.0
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Huh! I guess that is why I have gained a surprising amount if muscle just swimming!
I'm curious why cardio is not as good for PCOS ladies though?0 -
It isn't that it is not good, but cardio gives you more of a calorie deficit and helps with endurance and overall performance, but strength training is what conditions the muscles, and by working the muscles your burning more cals and burning off fat.
I believe it is suggested to lift more because most women with PCOS have higher testosterone levels, so it causes our muscles to build faster then others. I know you don't technically build because I don't think it is that easy to gain muscle, but it strengthens and conditions the muscles you do have.0 -
Wow! This is great to know, now I'm really encouraged to keep with the strength training program I just started! Thanks for the info!0
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During my last physical, my doctor told me to lift more and cardio less. She said, "Your body responds better to that." I didn't truly understand what she meant until I read your article. Thanks!!0
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I think there are some people (including myself) who would benefit from reading this now 0
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Thanks for bumping this! I just finished my first week of NROL4W. Good to know I'm on the right track. 0
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Very encouraging! Is there a recommended length for each weight session? I've been supplementing cardio with weight machines for about 20min three times a week, but now that I've read this I might cut back on the cardio and do more weights.
Weight training isn't about time spent, but intensity. Pick up a program like Strong Lifts, Starting Strength, or New Rules of Lifting, and you'll start seeing what I mean. Most weight training sessions last maybe 30 minutes (or about an hour if you include your warm-up and cool-down routine)
Also:
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/0 -
That would explain why I gained 4 lb lean body mass while losing a little more than 20 pounds in three months ...0
