Exercising for PCOS

Question: I have PCOS, and I’m trying to lose weight. I’ve been going to the gym for a little over a week now. I know that’s no time frame to judge any weight loss, but I’ve also made sure I’m eating healthy. I get that I’m not going to lose weight ASAP. But what I don’t get is why I’m putting on tiny amounts of weight? Is that natural? I’ve only been doing cardio for the most part, with an upper body workout that started today. I hovered around 61-62kg before I hit the gym. I just weighed in at 63.6kg right now. It’s a little disconcerting.

Answer: First I want to seriously commend you on taking the step to exercise and making it a commitment! Woohoo! You will no doubt see amazing health benefits from exercise. Follow my advice for eating fruit (in a previous blog) and continue eating the way you are – this will get you results in the end. However, because we have PCOS, we have to exercise differently than women who don’t have the condition. I’m going to bullet-point to make it easier.

Exercise tips for women with PCOS:

1. I don’t say as much as I should in my book (Freedom from PCOS): Women with PCOS must be careful not to overdo it on exercise. Because of our elevated testosterone levels, too much exercise can cause over-training, leading to exhaustion, lowered immunity, and mood swings. Exercise no more than 6 days a week (but try to make it around 5). I personally only exercise about 4 days a week.
2. Cardiovascular exercise (mainly intervals) will help you shed fat, even with insulin resistance. This is because the cells in your body naturally become sensitive to insulin when you exercise. See my “Burn More Fat” blog to learn more about intervals.
3. Strength training is great (I’m a personal trainer for Peet’s sake!), but be careful about the amount of repetitions you’re doing. A repetition = 1 complete movement (eg. 1 bicep curl = 1 repetition). Make sure you’re doing at least 15 repetitions for every exercise, but I would do 20 to 25 for better results. Most trainers will keep you around 15 repetitions for weight loss, but request to do at least 20. This will ensure you’re “lifting” for endurance, so you get long and lean, as opposed to lifting for strength (by doing 8 -12 repetitions). Once you get to your desired weight, I would recommend lifting for strength every once in a while; but for now, do LOTS of repetitions.

Most important point: Until your body knows how to create more insulin receptors (receptors are attached to your cells – they help the body utilize insulin), insulin will not do its job and burn body fat. Before I discovered my “Triple Threat” approach to PCOS, I would workout constantly and never lose a pound. In fact, I would gain weight as you say you are. My Triple Threat approach involves 1) Exercising specifically for PCOS, 2) Eating the E.A.S.Y. way, and 3) Taking proper supplements.

You can find out more about my Triple Threat approach in my upcoming book, Freedom from PCOS, to be globally launched May 15, 2010.