PCOS Exercise and Diet

Question:
After being diagnosed as a diabetic and with PCOS at 21, I have come down from 84 to 72 kilos in four years. I have the last seven kilos I would like to lose (I am lucky in the sense I do not display the aesthetic attributes of someone with PCOS but do struggle internally such as cramping, fertility issues, BSL issues and nausea.) I am committed to getting to my goal and have a few questions: a. I have access to a gym with a pool and live five minutes from the beach. Variety is key. What are things I can do and how often a week? b. During the week I don't get home until 6.30pm. By the time I have worked out, it could be 8pm. When and what should I eat? c. I want to incorporate Pilates or something similar as I like the lean look it achieves Would Pilates, weights and exercises (lunges, squats) and a mix of cardio be best?

Can you help me with a fitness program for women ?

Answer:

Hi. If you are training after work and won't be eating until 8pm, have a mini-meal 30 to 60 minutes before and also after training — something light such as a protein shake/yoghurt or soup.

Studies have proven that eating a full meal late in the evening is the fastest way to put on weight, so if you train and then eat dinner after training, it's one step forward and two steps back.

What should you eat? The best weight-loss book on the market is the CSIRO book, so grab a copy for ideas and meal plans. There are other books by dieticians and nutritionists which are quite good but I prefer the CSIRO for the initial weight loss.

You can download some free chapters of the book here. www.themainmeal.com.au

Yes, variety is the spice of life even when it comes to exercise. Mix up your routines to prevent boredom but also to challenge new muscle groups which may have been getting a rest with other activities.

As you want to lose seven kilos, try this weekly workout guide:

1 x Pilates workout for core strength and flexibility
1 x swim session with flippers for total body workout
2 x light weight sessions incorporating 30 minutes on cardio machines
1 x soft sand session for a high intensity workout without actually running
as much incidental (unplanned) exercise as your schedule and body can handle, eg. fast walking, cycling, and hiking.

Dean Piazza — your online personal trainer

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