Girly Hormones...

I realize I’m going out on a limb here.

I understand there is a strong chance I will get shot down.

Being a man talking about womens’ hormones I realize I’m on a hiding to nothing.

I never fully understood the implications of this until I took part in a the Marbella Six Pack Challenge just a few weeks ago.

During the challenge (to get a six-pack in six weeks) some incredibly fit and healthy girls ended up struggling due to ‘womens problems.’

Of course I’ve been ‘aware’ of it. Hell, I’ve been on the wrong end of it enough!

Cramps... Bloating... Crying for no reason... I’ve seen it all.

I’ve worked with hundreds if not thousands of women, but before the six-pack challenge I attributed many hormonal issues my clients (and the other women in my life) experienced on bad dietary choices and a hectic lifestyle (sleep, stress, etc).

I obviously recognized the incredible power of hormones and how they can affect people in different ways and I understood how one week for no good reason a client who was 100% compliant on a diet plan would gain between three and five pounds instead of losing weight. I understood at certain times of the month my clients would experience insatiable cravings for food and despite being good would experience a bloated distended stomach that would lead to the understandable despair. And, trust me, I was very much aware of the mood swings!

This being said these things, albeit unfair, are kinda just the way life is and if being a female who wants to fit in your skinny jeans, a little black dress or just be comfortable in yourself is an aspiration, you will have to either get on with it or, the preferred option (and the goal of this post...) learn to understand it a bit better and have a strategy to combat it.

[cue women spitting feathers]

Guys - Please don’t click away now - there is actually something for everyone in this post - if you are a guy reading this can really help. Understanding the different stages of a woman's cycle can help you understand when it might be ok to leave a bowl on the side instead of putting it in the dishwasher, or when you need to go the extra mile and hang your towel up after a shower instead of leaving it on the floor!

What the hell does a guy understand about this sort of stuff anyway?

Good question.

I have been told by many female clients they enjoy training with me because I understand them and have a good understanding of them (EJ will definitely disagree with this!) Perhaps the reason they feel this way is that apply the fundamental rules of human interaction and allow them to tell me how they feel, and one of the perks of being incredibly well read is that once they have told me how they feel I can respond reassuringly with detailed explanation about why they feel the way they do. (Hint for guys - don’t just skip the listening bit and go straight to the solution! Women like to be listened to...)

So lets cut to the chase. During the month your body changes. Some women are more affected than others. Bloating, mood swings and cravings - you need to understand you can minimize the affect these have by eating a clean diet, cutting down the stress and getting to bed on time.

This being said this can have its limitations. So how can you make the most of your training and diet to get the best results?

A typical cycle should last 28 days (can often be erratic and may be as short as 18 or as long as 40) if you pay attention, document changes or develop intuition you will begin to recognize certain familiar symptoms become consistent with it. From this you can start to plan your training and diet around it.

During the first one to five days of your menstrual cycle (The Period Week) you may feel cramps and generally low energy. During this time your body will produce less serotonin (The Happy Chemical) which can make you feel down in the dumps. Exercising at this time will be a good thing - even if you don’t feel like it - because exercise is a great way to boost serotonin naturally. Even if your workout feels harder than usual my general recommendation is to persevere because anecdotal evidence suggests you will feel better for doing it. You will be unlikely to set any records in the gym this week whilst battling fatigue and feeling achey so don’t let this frustrate you.

However, every cloud has a silver lining.... During this time you should take advantage as in theory your body is more susceptible to burning fat. Research suggests that due to the effects of estrogen and progesterone your body will metabolize carbohydrates differently. It is for this reason it reduces serotonin. By reducing serotonin your body will crave carbohydrates (hence the reason they are comfort foods) to burn instead of fat. If fat loss (or health in general) is your goal you must avoid these foods (bread and chocolate!) at these times and continue to exercise as it will reap its rewards. You can actually burn more fat than usual at this time!

From days six to twenty (the day after your period ends) is your time to shine. Your hormones are in the best possible shape and you need to take advantage of this in the gym. Dig deep in the gym and work hard because during this two-week window your body will be able to do more repetitions, lift more weight or work a bit harder. Challenge yourself during this time because you should feel your best and most stable at this time of the month - its a great time to develop fitness.

Again - for fear of being shot down - I understand that symptoms vary hugely between women. Some women will feel symptoms of PMS as early as day 14, when they will experience a surge of estrogen during ovulation, but most don’t suffer this fate until day 21. Therefore you should make the most of no cravings and more balanced energy at this time and push yourself in the gym and eat a clean healthy diet.

The third and final stage of the cycle - The PMS Week - usually starts from day 21 through to day 28. During this time you might suffer from all manner of adverse symptoms such as fatigue and cramping to body aches and uncontrollable cravings. Please note after following my diet and exercise plans I have had numerous reports from the women that they have seen many of these symptoms subside. This, I realize, will be little comfort for the ladies reading this who for no apparent reason have woken up in this time of her cycle tired, bloated and irritable with a huge spot on her face!

During this time you are likely to bloat. It is not uncommon for your body to retain water and so if the scale is your only measure of success you will have stuck to the healthy eating plan and prescribed exercise and you instead of losing weight you would of possibly gained a couple of pounds! This is another reason why weight alone is not the best measure of success. It is during this time many women get frustrated and quit.

I recognize when you are feeling low you might not want to exercise but (unsurprisingly!) my recommendation is to do it. During this time it will be easy to find an excuse - your breasts hurt, you have a headache, your joints are more lax and have a higher risk of injury - but please - stick to the plan. During the last week of your cycle, just like in the first, you have a greater propensity to burn fat. Therefore, despite not feeling like it, this is a great time to train.

Professional athletes (both men and women) actually periodize training into four week blocks to develop fitness. During this time they will have two or three weeks of high intensity when they strive to improve fitness and a week of slightly less intensity when they look to recover and regenerate. I encourage you to do the same. When you are feeling low you cannot expect to put forward your best effort. However, exercising slightly less intensely will still reap rewards.

You must not be weighed down by the scales because as you can see from your monthly cycle your weight will fluctuate from week to week. If weight loss is your goal charting it over a longer period of time (say 2-3 months) can offer you a better perspective. Providing its going in the right direction overall the slight weekly fluctuations will not matter.

It should offer comfort for those effected to know that research indicates menstrual symptoms diminish significantly after women follow a fitness training plan. This is because storing body fat (and the opposite - getting fitter) changes your hormone balance. Those that are unfit and eating an unhealthy diet will find themselves at the mercy of estrogen - a fat storing hormone - this is responsible for many adverse symptoms. By following a regular exercise routine you can have better control of hormones and less adverse symptoms.

Aside from the obvious advice of eating healthy and exercise what other pearls of wisdom do I have for you?!

Following a healthy eating plan (rather than a calorie controlled diet like slimming world or weight watchers) will mean you get your blood sugars back into balance. This will free you from cravings. However, I realize when your ‘friend’ comes to visit this all changes. Due to the different hormones at play you will likely experience cravings. Therefore rather than hit self-destruct and eat your way into the stretchy pants try planning a cheat meal. Just one delicious meal (with dessert!) will give you something to work towards and stop you eating everything you get your hands on.

Try drinking a little more water - this will reduce the effects of bloating and and support your kidneys. This will help flush away the toxins that give you the distended stomach.

Try eating more frequently - eating smaller meals more frequently assist in stabilizing blood sugar and might prevent some of the grumpiness (maybe...).

Being armed with a bit more information can legitimize your monthly battle. Much of what I’m asking you to do goes against your natural instincts and despite feeling bad get some exercise and continue to eat healthily. I realize for some this might be a bit too much. They will perhaps think I’m a jack-ass for even suggesting it... I’m a guy what do I know anyway!

For those people I’m sorry - you are not in the right place for me to help you at the moment. However, for those that are ready I prosper the last bit of advice and say decide your end goal (your motivation - what jeans/dress do you want to fit into? Do you want to run a 10k? Do you just want to feel your best?) maintain your focus and stick to your plan and you will be rewarded with the bodyshape you want, freedom from many adverse symptoms and pleasing sense of achievement.

For guys that have got this far - congratulations - you now have a better understanding of what these girls go through but please note - we are fighting a losing battle. I might understand this stuff but it makes no difference. Today I put my bowl in the dishwasher and hung up my towel and EJ still hates me... :-)