Best Way To Lose Weight

How to Workout & Eat According to Your MENSTRUAL CYCLE & Lose Weight | Joanna Soh

How to Workout & Eat According to Your MENSTRUAL CYCLE & Lose Weight | Joanna Soh

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:

Period & Exercising: Everything You Need to Know

Healthy Ways to Overcome Period Cravings


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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.



Daily Beetle by Kevin MacLeod is licensed under a Creative Commons Attribution license (

Video for Best Way To Lose Weight During Period
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  1. Everyday i loose weight because i'm kind of on a diet, and i haven't got my mens yet its been like 1 and a half months, is that weird or nah??

  2. Girls don't like skinny boys! Get muscles like me. I got 3kg of lean muscle in one month. The secret is website called Agoge Diet, because I followed their 30 days meal plan. IM FU**ING STRONG NOW!!! jk

  3. Imagine having everything you need for successfull body transformation in one place?! Yeah, it's possible, the website called Agoge Diet leaves you full-packed and ready for melting off those extra pounds.

  4. Every video I watch says something different. Mine say cardio, and yoga before and after start of period, others say to it before and after ovulation.

  5. Everytime i hit that roller coaster phase.. I always come back watching this video so that i feel better..I have a lot of energy but i loss my motivation 😂. What a crappy phase haha

  6. 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

  7. I have allergies on many foods and It is hard for me to find a diet that doesn't include particular foods. Then my friend sent me link to the website called Agoge Diet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

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