Optimizing The Length Of Your Rest Periods
Depending on your goal, the length of your rest periods will vary. To maintain or improve strength, you need a workout that starts with moderate-heavy strength work. That also means your rest periods must be long enough for your nervous system to recover and allow multiple heavy sets and proper form. If rest periods are too short, then your nervous system and muscular fatigue will limit your strength and result in poor technique.
If, however, you’re looking to improve strength and sports performance, keep your rest periods longer. You’ll need three to five minutes between heavy strength sets for maximum performance, as short rest periods impair physical performance during subsequent sets and therefore should be avoided.
To keep your strength and improve workout efficiency, use noncompeting supersets. For example, you can do four sets of six chin-ups, rest 90 seconds, do four sets of six military presses and then rest for another 90 seconds. So while three to five minutes between sets is ideal for strength exercises, less time can be used when opposing muscle groups are trained. However, three to five minutes is still recommended between sets of the same exercise.
To emphasize fat loss in your training, one principle must remain: Strength should not be sacrificed. Staying strong with heavy lifting in a caloric deficit maintains hormone levels, strength and lean muscle mass.
Is Weight Gain Normal
During your period, its normal to gain three to five pounds that goes away after a few days of bleeding.
Its a physical symptom of premenstrual syndrome . PMS includes a wide range of physical, emotional, and behavioral symptoms that affect women several days to two weeks before their period.
These symptoms are caused by the hormonal changes during the menstrual cycle.
PMS is very common. More than 90 percent of women who menstruate experience PMS.
Lets look at a few reasons why women often gain a few pounds during their period.
Weight gain and that bloated, sore feeling in your abdomen are common symptoms during your period. You might feel this way for a number of reasons.
Weight Gain Before And During Your Period: Are They Connected
Many people complain about feeling bloated or gaining weight before and during their period. What are the physiological reasons for this period-related weight gain, and what can be done about it? This article will explore the reasons why you might experience weight gain before your period and ways to address period weight gain.
Do you gain weight before your period and want to know why? Lets take a look at the reasons why people often gain weight before their period and what you can do to manage it.
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Give Intermittent Fasting A Shot
Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting.
Research shows that intermittent fasting may help enhance both weight loss and fat loss.
One review looked at the effects of intermittent fasting, including alternate-day fasting a method that involves alternating between days of fasting and eating normally.
They found that alternate-day fasting over a period of 312 weeks reduced body weight by up to 7% and decreased body fat by up to 12 pounds .
Another small study showed that eating only during an eight-hour window each day helped decrease fat mass and maintain muscle mass when combined with resistance training .
There are several different types of intermittent fasting, including some where you eat only on certain days of the week and others where eating is restricted to specific hours of the day.
Popular types of intermittent fasting include Eat Stop Eat, the Warrior Diet, the 16/8 method and the 5:2 diet.
Find a variation that fits in with your schedule and lifestyle and dont be afraid to experiment to find what works best for you.
Summary Intermittent fasting has been shown to reduce body weight and body fat and may help preserve muscle mass when combined with resistance training.
Consume A Combo Of Calcium And Vitamin D
Say cheese! Adding some extra calcium and vitamin D to your diet could be the best way to get the flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
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Reasons You Experience Weight Gain During Your Period
Like most things menstruation-related, the feeling that your period may cause weight gain isnt all in your head. In fact, there are several physiological and psychological reasons why menstruation adds pounds that may last longer than the week of your period. The good news: With some knowledge of the why and how, you dont need to grin and bear it. Heres what you need to know:
Here Are The Steps Of How To Use Slendertone Core Fit
First
Wrap the Slendertone Core Fit around your waist. The electrode pads should be facing your skin. Position the largest electrode pad over your belly button. The small pads should be centered between your hips and ribs on each side of your body.
Second
Fasten the belt to the rear of the body. Press and hold down the on button for two seconds to turn on the belt.
Third
Adjust the intensity by using the up and down arrow, keep on the control panel. When you feel your ab muscles contract, stop at the intensity level. You may feel a slight tickle as the muscles contract.
The manufacturer recommends a minimum intensity level of 15 to your first session. You may increase the intensity level at any time during your session.
Fourth
Wait for your session with the Slendertone Core Fit to end. The device automatically stops after 30 minutes. For optional results, you are recommended by the manufacturer to use the Slendertone Core Fit five days a week for 30 minutes.
Take into Consideration!
Keep in mind that this is a device alone you will not get perfect abs through regular use, to have greater results you must exert effort to find a fitting exercise and have a balanced healthy diet is advisable.
Before you purchase Slendertone Core Fit, you need to know your waist size. Belt sizes for women range from 24 to 44 inches.
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More Than Just On And Off
Taken at face value, it would be easy to assume that there are two parts to any womans cycle when she is on her period, and when she is not.
However, there are actually four phases to the menstrual cycle and each one could have a slightly different effect on our bodies and consequences for our exercise goals.
The four phases of a womans menstrual cycle are:
- Menstrual phase
- Ovulation phase
- Luteal phase
“A normal cycle is 28 days from the start of one menstruation till the start of the next,” clinical director Dr Alex Polyakov explained to body+soul.
“Ovulation takes place 14 days before the onset of the next bleed, which is day 14 of the cycle.”
When it comes to our menstrual cycles, oestrogen and progesterone are the main hormones that are produced by the ovary and these fluctuate widely throughout all four stages of the cycle and could also have an effect on how much we benefit from exercise.
Your menstrual cycle refers to more than just your period. Image: iStock
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/5exercises You Can Do
Walking or running: Walking is a gentle and low intensity workout. If you do not want to do anything hardcore then just go for a small walk outdoor. This will help to uplift your mood and you will be able to burn some calories. If you are done with your period cramps then you can also go for running.
Pilates: Pilates targets specific muscle groups and can help during periods. You can tweak the exercises as per your need and physical condition. In case you are suffering from lower back issue, then some specific pilates move can help to provide relief from pain.
Yoga: Yoga is a combination of stretching and breathing exercises, which can be beneficial during the monthly menstrual cycle. Certain yoga poses help to increase blood circulation in the body and provide ease from the nasty symptoms of the period.
Dancing: Dancing is a fun activity, which can also help you to stay fit. To move your body during periods, you can also dance. It can also help to cheer you up.
Read Also: Can You Have A Regular Period And Be Pregnant
Add Some Acidic Foods
Don’t buy your tickets to Bonnaroo just yet the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40%.
Does Weight Increase During Periods
Weight gain is correlated with your periods. Pre-menstrual cravings are common. You have an inclination to that sinful indulgence that causesweight gain during periods.
Putting on weight during periods is inevitable because your system retains water instead of losing it. Swelling of your stomach makes you feel bloated by about a pound to 10lbs.
You suddenly feel that your weight has increased in a few days owing to bloating and water retention, though it is not the case. The problem aggravates when you do not unhesitatingly give in to your food cravings which actually is the main culprit.
Period weight gain also results from those unhealthy snacks like salty and excess sugary eatables and processed foods like potato chips. These sodium-rich foods lead to weight gain during periods.
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How To Use Slender Tone Core Fit
In my previous post, I wrote Can I lose belly fat with Slendertone Core Fit, and I was asked frequently of how to use Slendertone Core Fit.
And here I write some important points and reminders before using it, especially for women!
This device Slendertone Core Fit uses EMS or electronic muscles stimulation is to send an electrical current through the skin to contract abdominal muscles.
Although the Slendertone Core Fit may help the muscles contracts, youll need to adjust your diet and make time for cardio exercise to improve the appearance of your abs.
For women and mothers after their delivery, you must wait for at least six weeks after a normal delivery and three months for a c-section before using the device. If you have IUD you need to wait one month after fitting before use.
Consult your doctor if you have any question when it is safe to use the device.
Exercises During Your Periods And Different Stages Of Your Menstrual Cycle
Being regular at exercise is said to have several benefits for your health. Not only can it help in bringing regularity in your menstrual cycle, it can also help in reducing cramps and pain during your periods.
In a video post, the fitness trainers share which exercises you should during different stages of your periods.
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Cut Back On Carbs Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome .
You dont have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat .
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains .
SUMMARY
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Coconut oil is one of the healthiest fats you can eat.
Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake (
39 ).
In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches from their waists without intentionally changing their diets or exercise routines (
41 ).
Also, keep in mind that coconut oil is high in calories. Instead of adding extra fat to your diet, replace some of the fats youre already eating with coconut oil.
SUMMARY
Exercising While On Your Period: Things To Avoid
Exercising during your period shouldnt put additional stress on the body, cause pain, or interfere with the normal process of your cycle. Exercise during your period can be beneficial, but there are certain things to avoid, including the following:
- Strenuous or prolonged exercise might not be good for the body when you are menstruating. This doesnt mean you have to stop your normal training, but be cautious. One study found that 60 minutes of moderate to intense exercise during menstruation caused exercise-induced inflammation.
- Inversion-type yoga poses are thought by some to pull the uterus toward the head. Although theres no scientific evidence for this theory, some believe that this can cause the broad ligaments that support the uterus to stretch and compress the veins that carry blood away from the uterus. This can lead to vascular congestion and increased bleeding because the arteries that supply the uterus continue to pump blood into the area.
- Lastly, if you feel unusually fatigued, nauseous, or there is an increase in pain or discomfort, stop what you are doing and rest. If these symptoms continue, stop completely. Ignore the saying no pain, no gain. Listen to your body.
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Eat Smaller Amounts At A Time
No matter what you eat, if you want to lower your bloating, you should eat less of it â not total, just at each sitting. If you eat a bunch at a time, your body takes longer to digest, and your undigested food starts to ferment in your body, causing gas. Try eating more frequent, smaller meals, so that you get the same amount of nourishment â without the bloating.