PCOS Workouts for Weight Loss: Will Lifting Weights Make Me Bulky?

Will lifting weights make me look bulky? On this episode, we discuss the common misconception that lifting weights will automatically lead to a bulky physique!

Did you know lifting weights can help in treating insulin resistance? You’ll learn the benefits of lifting weights for PCOS including its impact on insulin sensitivity, metabolism, and more!

Have you been working out for weeks…months and still not seeing results? We discuss the common reasons why women with PCOS don’t see results with their workouts and what to do instead!

Follow us on Instagram for daily PCOS tips at (@PCOS.Weightloss) & (@A.Cyster.and.Her.Mister)!

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Full Episode transcript:

I felt okay when I woke up, but now I’m just feeling a little bit, looks like kids are stabbing at my legs with knives. Kids are stabbing at your legs with Knights. I Feel like you’re going to melt onto the floor. I’m looking at you from across the stable. You don’t look so hot, babe. If for Those wondering what’s happening,

I got my second dose of the COVID shot with the COVID vaccine. I got the, I got the Moderna one. I don’t know. I felt good overnight. I was sleeping just fine in the morning. I had a headache, so I took a Tylenol, but now I feel like I’m slowly being sucked in third Blackboard. Cool. You’re going to be fine,

babe. We are going to get through this podcast. I know that for a second. Should we postpone this episode to record it tomorrow? But I was like, no, we sat down. We have our notes in front of us. Let me, I have my pen. We’re going to do this. We’re going to do this. We’re going to get through it.

We’re going to get through it together together. But with that being said, this episode is going to be all about, well, one does weightlifting make you bulky. That’s a very common misconception, very common myth. And we’re also going to talk about some of the best factors for a piece, us weight loss workouts. So you want to learn how to work out for your piece U S weight loss journey,

or just to be, just to be workout, to, to work out, to be in shape. Then this is the episode for you. Yeah, I did a poll on Instagram. We’ll get into that a little bit later in this episode. But so many sisters said that they didn’t want to lift weights in the past because they were afraid of getting bulky.

And I thought it was so interesting because when I was struggling with PCO S my worst, I was doing such intense cardio, and that’s when I felt bulkier. And we’ll definitely get into like why that is and how lifting weights actually creates lean muscle. When you do it a certain way and stack our PCs, personal trainer expert here is going to deep dive into that.

Yeah. Well, the first thing I want to talk about is when you first work out, you may experience a little bit of weight gain, and this is a very common thing. We get this question, asked a lot in our membership program, this sisterhood, and there’s actually a very scientific reason for this. When you first started, when you first started with working out with weight,

training, your body, your muscles need glycogen or sugar to convert to glucose, which is the energy source source for your muscles. They need this to recover. So when you’re doing your workouts afterwards, your body is going through this process of converting the glycogen into glucose. Now, when you’re doing weight training, your body is going to need more of this glycogen.

And therefore it has to store more of it in order to store the glycogen. It needs to bind with water. So now, in addition to storing more glycogen, your body is also retaining more water. Now, this is all temporary. This usually happens in the first couple of weeks when you’re first starting with weight training, and over time as your body gets more used to it,

it will store less glycogen and store less water. Now that’s one factor. The other factor is that muscle weighs more than fat. So if your goal is to maybe reduce, you know, weight gain in the midsection or just waking overall well, it’s very common to at first, see the scale go up a couple of pounds because muscle, like I was mentioning weighs heavier than fat,

but what ends up happening long-term is the muscle that you’re building is now going to start to take energy from the fat around, around the area. So as you’re growing that muscle, it’s also pulling from the fat. So over a long period, you’re actually really defining that area with more muscle, getting more lean. And again, that’s one of the reasons why you may see the scale go up slightly in the first couple of weeks.

That’s so interesting because people often get intimidated the first couple of weeks when they don’t see the scale move quickly when you’re weightlifting. And there’s actually like a physiological reason as to why that’s happening. And if you stick to it and continue to build that muscle, then the 23 hours for the rest of the day after your workout, you’re going to continue to burn off that glucose in your body and burn fat.

And it’s so good for your metabolism. And at the end of the day with PCs, all we’re trying to do is heal our metabolism and have a healthy body that can actually burn what we’re eating without us having to count all the calories. And how many calories did I burn? How many calories did I, so our body can just function properly. Absolutely.

And one of the things that I truly believe in is that you don’t lose weight at the gym. You lose weight afterwards, you know, yes, you can burn some calories. Yes, you can increase your metabolism while you’re at the gym. But if you’re doing the right workouts for you and your piece us, you get most of your results afterwards because when you’re doing the right workouts,

one, your metabolism will be higher permanently. As long as you continue to do a consistent workouts to your insulin, resistance will be, will be healing slowly over time. As it continued to, you know, improve lean muscle in the body, you’re, you’ll improve your insulin sensitivity. And three you’ll be helping to regulate your cortisol. All three of these things are the major factors that are holding back a lot of sisters from seeing their results.

And that’s why in this episode, we’re going to cover how you can help to basically tackle each of those three things and yeah. And help get on your piece, us, you know, workout journey. But I think let’s, let’s go to first, does weightlifting make you bulky? It’s kind of talking about the myth for a minute and tiny, I think you had had an experience with it.

Yeah. I found that weightlifting was actually like starting the car and then the rest of the day was like driving. You know what I’m saying? Like starting the car, like starting your metabolism. And that being said, I found that when I was not doing weightlifting and I was actually doing intense workouts at the same time, my insulin was really high because I had insulin resistance and this was causing me to bulk and store fat and not be able to burn it.

And so my body shape was not of an overweight person. It was more of, there’s like a word for it in Armenian called Huska. And I don’t know what the translation in English is, but basically I just felt like puffy or inflamed or just not lean. Okay. And it really had to do a lot with my insulin resistance. And I even read that bodybuilders take insulin to promote muscle growth and bulking.

Yeah. So, I mean, it just goes to show, if you’re doing workouts that are making you more insulin resistant, like running five miles or running for an hour. And at the same time, you’re not having a diet that promotes insulin sensitivity and you’re having gluten dairy. If that’s triggering insulin resistance or a lot of carbs, this and that,

then you’ll end up bulking. So the key to not bulking, one of the keys is definitely to combine the way you’re working out, which is proper weightlifting and the way you’re eating. And that will prevent you from bulking. And I was doing the exact opposite. I was eating less and working out more and that was making me bulk. Those are great points.

Great points. I want to add onto that because if you asked me, does weightlifting MICU bulky, especially for, for women, I would say that’s a myth and it’s really all about the points you said. I think the first and most important thing is that it’s really based on your diet now, when it comes to, let’s just say like men,

they, when they’re working out, when they’re trying to book up, they can, they try to eat like three, 4,000 calories. That’s basically one of the main proponents of bulking up is those crazy amount of calories. Now, most likely you’re not having that amount of calories, you know, for women with PCOS is generally around like 2000 calories or less,

and depending on each person, but I just want to say, are they eating more carbs? Like, you know, carbo-loading they say, Yeah, yeah. Aspect of what they do is also a lot of carb loading, Like yeah. Yeah. And that’s just like women with PCLs who are insulin resistant basically were like constantly car bloating, because we’re struggling to digest carbs.

You know, even if we’re eating little carbs. Yeah. And that diet like Tom was talking about is going to affect your insulin resistance and insulin resistance. One of the things that can cause is testosterone. Now it goes to my second point to bulk up, you need a lot of testosterone, even women with PCOS, it’s not the same amount of testosterone as a male,

who’s trying to bulk up. So just because if you have PSUs and you think you have access to start strong, doesn’t mean that you’re going to automatically bulk up. However, it is important to be aware, to keep your testosterone levels low, by making sure that your insulin resistance is healing over time. And we’ll definitely get to that. Yeah. Yeah.

And then a third and I, in my opinion, this is like the most important part right here is you’re, you’re, aren’t lifting as heavy to actually bulk up to bulk up. You need to have a certain rep range. So what I mean is, imagine you’re just doing squats right now. If you’re doing squats for 10 to 12 reps, meaning you’re going up down,

up down 10 times, you basically using a lighter weight in order to book up, you’re going to be doing like four to six reps at a very, very heavyweight. So meaning you were putting like a very heavy weight on your back and your do, and you can only do four repetitions. Now that’s going to make you bulk up. But in with our workouts in the sisterhood,

in our course, our workouts are with like 12 to 15 reps using lightweights. You won’t bulk up using those lightweights with that rep. Right. I want To clarify by light because sometimes lightweights means like 1, 2, 3 pounds in bar class, or what you call it. Bahrain. Bahrain. Yeah. They use 1, 2, 3 pound weights, but we use like 10 to 15 pound weights.

Well, 15, something like that. Sometimes we use resistance bands. So again, like it’s really when you’re working out and you’re thinking about bulking, we’ll just think about the rep range. How many reps am I doing for this workout? And how heavy is it? If you’re doing 10, 12, 15 repetitions with a lighter weight, that’s not going to really make you bulk up.

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Sure. Hey, sisters CBD can help with acne inflammation, anxiety, sleep, and so many other PCs symptoms. I personally take it throughout the day to help keep my stress hormones nice and low. Not to mention I sleep like a baby every night and I don’t wake up fatigued. Now, open your mouth, please. So I can give you a serving.

Now, hold it for 60 seconds. Head over to pure spectrum cbd.com and use the code, the sisterhood one word for 10% off. Can I stop now? Nope. You got 30 more seconds. So they really just wanted to cover first, basically the myth that basically, you know, weight triangle will automatically make you bulky. These are the factors of why that’s not the case.

So as we talked about, just to summarize, before we go into the rest of the episode is managing insulin. Resistance can be one of the keys to, you know, to not booking, to make sure that the insulin doesn’t cause you to gain weight. Also, you want to make sure that the insulin is not causing you to create excess testosterone.

Again, you would need a lot of excess testosterone to basically have it to cause to have it make you bulk up. But again, it’s something to be aware of. And lastly, you know, the, the repetitions that you’re doing with your workouts and yeah, that’s what I would say. Yeah, yeah. Yeah. So many of our listeners like me in the past Are probably a blanket For his life.

Okay. So many of our listeners like me in the past baby, the blankets on the bed. So anyway, many of our sisters like me in the past probably did a lot of cardio and you kind of get caught up in that lifestyle. Like it’s addicting, like the adrenaline rush of like running for an hour or doing kickboxing and stuff can be really addicting.

And so let’s talk about some of the reasons why cardio isn’t as efficient as doing compound exercises and how we really need to get out of this mindset that we get caught up in about working out more and cutting calories and eating less. There’s so many reasons we’re going to touch on some of them about why this is not going to help you lose weight. And this is actually going to promote that bulky feeling.

Yeah. And this goes back to what we were talking about is you don’t want to focus your weight loss results on your workout alone. You want to focus, you want it to make sure that it helps you afterwards. So what does cardio do? I mean, cardio can is still very helpful and I would still suggest to do cardio, but there,

in my opinion, there is a way to do it for women with PCOS. So if you want to, if you like doing cardio, we like to limit it to around 30 minutes for a session at a steady pace. Now, the reason why is once you go, once you go to like two, an hour or longer with intense with the intensity,

your body is going to be dumping a lot of sugar into the bloodstream so that you’re so that your body can convert it into energy. But what happens when you have insulin resistance, which 80% of women with PCOS have that it, it doesn’t get converted into energy and instead gets stored as fat. So again, It’s like breaking our metabolism further. And after you run for an hour and your body gets used to running for an hour or half an hour or whatever,

then you now have to start running for an hour and 10 minutes an hour and 15, you constantly have to push yourself to push your metabolism and that’s worse and worse and worse and worse. Yeah. And just to go off of that is so when you do a cardio session, let’s just say you burn 200 calories, right? I’m just throwing out a number there.

And then you go, you have lunch. I mean, more than likely your lunch is going to be more than what you just ran. So it’s like, you’re constantly running, running to burn calories. And to have like this, almost like this calories in calories out kind of method in your head. Whereas when you do a weightlifting, for example,

solely to workouts, after your workout, your metabolism can actually stay elevated up for up to days. And when you actually start to add on the lean muscle, your metabolism will permanently stay elevated because your body needs more energy. Now there’s a reason for this. The reason is that muscle requires energy. Whereas fat doesn’t that just sits there. It’s in storage.

It doesn’t do anything. Whereas muscle, even when you’re sitting down, it’s twitching, it needs, it needs energy constantly. So as a result, when you have more lean muscle, your body is going to increase metabolism in order to support what it needs. So that’s what we talk about. This first aspect of your metabolic dysfunction is by doing the slow rate of workouts or the lightweight training,

you’re, you’re able to reverse the metabolic dysfunction, bring it back to where it is. And you’re no longer, depending on your workouts to lose weight. You’re just having your workouts are helping you get to the root cause. And after your workouts, you’re continuing to lose weight. Exactly. You’re, you’re managing your blood sugar by having muscle mass on your body from lifting weights and that’s keeping your insulin levels low.

And when insulin levels are low and not high, it’s better for fat burning because when insulin is high, it blocks fat burning. So that’s what we’re talking about. And when you’re doing cardio, you’re, you know, like you said, after a while you start pumping sugar into your bloodstream and salt, and That’s the second point too, is the insulin resistance.

When you do weight training, lightweight training, and you’re increasing your lean muscle, your body is now more sensitive to insulin because it has more storage. Remember earlier, I was talking about how your, your muscles convert glycogen into glucose, so it can store it for energy for, well, that’s what it does when you’re increasing really muscle. Now your body has more resources to store the glucose.

Exactly. I mean, how much better does this sound to just lift weights for 20 to 30 minutes instead of having to do an intense workout, like running for an hour, an hour and a half? Although I must say when I was like running or doing kickboxing, the time did fly because you get like caught up into the rhythm and it’s so easy.

Like, you’re just go, go, go, go, go. Whereas weights. It’s like, oh, oh, you’re doing like a few different things and so on. But anyways, I’d rather just watch one episode on Netflix and get my weightlifting out of the way, then go on a long ass Run and like spend my time, make your gym time more fun.

You can, it can, like, we always talk about your gym time. Doesn’t have to feel like a chore. It can feel like something, you look forward to something like a self care moment, you know, putting on a podcast that you like, maybe like your sister and Mr, or putting on a YouTube video that you can watch while you’re working out that,

you know, you can still concentrate on your workout, but you’re still enjoying, you know, the moment. And then the next part we want to talk about. So we talked about cardio for a second, but the next point I want to talk about is are you, have you tried sisters to do maybe like a workout program, for example, like hit or other workout programs that force you to run around the gym and basically do single joint exercises.

And what I mean by single joint exercises is mean, for example, just working out your biceps or working on only your triceps are working out only your shoulders. Now there’s nothing wrong with working at your biceps, of course not. But the biceps are a really small muscle compared to your upper body. Same with the triceps. Now, if you’re going to be working out your upper body in one workout session,

do you really want to do eight different exercises to work out all these different muscles? For example, your biceps or triceps or chest your shoulder or your back your abs? Like, do we really? Yeah. They make it so complex at these workout classes for him and they make it seem like you have to go to this class in order to lose weight.

You have to do these, all of these workouts and re and lose your breath and run around. And it’s really not that big of a thing. Yeah. And it can be a lot more efficient. Maybe you’re spending an hour or an hour and a half to all these eight different exercises where each exercise is working on a small muscle. But instead,

what we can do is combine these muscle groups into one exercise. For example, instead of doing, instead of maybe working out your leg and your bicep separately, you can do something called a forward lunge and bicep curl, where you’re literally combining the motion of a front, a forward lunge with a bicep Crow. So now you’re working out your entire lower body with the addition of your biceps.

That to me, that sounds a lot more efficient. Yeah. And there’s, there are many examples of this, for example, like a shoulder twist and press where you’re coming down almost into a, a deadlift, and then you come back and you twist your body to press the shoulder above you. I mean, don’t do it based on my description there,

but that’s a workout. That’s your shoulder, shoulder twists and presses where it’s called, but that workout literally incorporates your entire lower body and incorporate your shoulders, triceps and, And your abs because you’re like holding yourself together. Right. You’re trying, you’re not going to slouch. You’re not gonna, there’s no like loosey goosey, like cheat way to do this because you’re going to hurt yourself.

So you’re actually working on every single muscle. Almost all he knows is because she does it in the sisterhood. I do. And I must say Monday and Tuesday, so today’s Thursday. I’m gonna work out later. But I had such good workouts on Monday and Tuesday because I was really intentional because I had written this podcast episode notes. I really got like intentional about my workouts on Monday and Tuesday.

Cause I was thinking about how much time and energy I was saving by doing this 30 minute workout, staying focused timing. My one minute rests in between sets so that I’m not like lolly gagging and making this workout longer, doing the compound workouts. Like you mentioned by combining different movements so that I’m working on everything. And I just got my workout done cut to the chase the next morning I felt so lean.

So strong, sore, like really happy about the intention that I had behind my workouts Monday and Tuesday. And hopefully today. Yeah. I love what you said. You know, just getting right to it efficient. You’re not like running between workouts. You’re going from one workout to another really enjoying the moment, you know, really enjoying the exercise instead of like,

I feel when you run from one to another, it’s like you run, you’re out of breath and now you’re doing the exercise, but not really thinking about it. Yeah. It’s like, you’re so tired and exhausted. When is this over? You’re swinging The weights instead. I was like, okay, well there’s only like four or five workouts and I’m on workout.

Number three, we’re almost done. You know? Like it’s so much easier. You guys. Yes. Let’s go on to our next point, which is cutting calories. This is my feet or you really don’t feel good at all. Oh my gosh. Okay. Sorry. I feel horrible. Okay. So let me talk about this cutting calories part,

because so not eating enough is going to make you lose muscle. And then you start to look weaker. And even if the scale is going down, eventually you’ll plateau. And then the scale will start going up because now you have broken your metabolism. You’re going to end up looking softer. You’re going to have less strength. And you know, you can’t even eat as much as before because you don’t have enough muscle mass to burn what you’re eating and you,

your metabolism isn’t even working enough for you to be hungry at this point. That’s what happens when you stop eating, stop being, stop, eating and cut all those calories. You basically stripped your body of your own metabolism. And the thinness that happens from that is only temporary. And then you reach a certain age at a certain point. You just start gaining weight because you haven’t been thinking about your metabolism.

You’ve been thinking about calories this whole time. And I know people like this who just like skip breakfast, like breeze through lunch with some coffee and a salad. And then like have this dinner, big dinner at night or whatever, and snack and, or, you know, just make sure that they’re not eating like a lot of calories in there during their meals.

And then they’re like, well, would I eat something? I ended up gaining weight really quickly. And this is because your metabolism just like, hasn’t been moving, you know, you haven’t been eating at all. And then all of a sudden you eat and then your insulin goes up and it won’t come back down because you had a huge meal and it’s a mess.

So I highly encourage you not to listen to anyone who tells you to cut calories below the number that your body needs. Yeah. Yeah. There’s two factors to this too. Like Tom was saying, when you cut calories, you’re not really getting down to the root issues of why the weight gain may have happened. You know, with PCs, we talked about the insulin resistance.

We talked about the metabolic dysfunction cortisol. So when you cut calories, you’re basically, it may be like a short term result for one, two weeks. You see some results, but imagine you can’t continue that forever because you can’t live in a calorie restriction for it. Your muscles can’t thrive in that environment. So now you’re just waiting. Yeah. You have to find A sustainable approach.

The other thing is, so like when you’re, when you’re already at, when your body already has a metabolic dysfunction, when you cut calories, like Tanya was saying, it can, it can only make that worse. Why? Well, think about our ancestors for a second one day, you know, when they were living in a small tribes, you know,

they had limited resources of food at times. What does our body do? When there are limited resources of food, it sh and what does like almost every other animal in the world, do it shuts down your metabolism. The body realizes, oh, there’s no food around us. We’re not getting enough, you know, resources. We need to lower our metabolism so that we can save energy so that we can store fat.

And so we can survive. But that’s our, that’s our body’s mechanism. So when you cut the calories, your body is doing is going to do something similar. It’s going to be like, oh, we’re not getting enough food. That means we’re in danger. Our survival is in danger. Therefore let’s lower down the CA let’s lower down the metabolism in order to save energy and in order to fat.

So if you’re, if you’ve tried cutting calories and you’ve seen the opposite results, and we’ve had people tell us that they went on like 1200 calorie, restrictive diets, you know, which can be Working out at the same time. It’s Just so low. So these are some things to be, to be aware Of. Yeah. So focusing on your metabolism and it can be as easy as just,

you know, eating enough and doing five exercises, three sets each in a 30 minute span, that’s your workout. And you’re ready to go. And I mean, think about the compound exercise that you mentioned earlier, when you think about it, you have so much muscle in between your knee and your hip joint. There’s your glutes, your quads, your hips,

your hamstrings. And when you get on those machines at the gym, Sidak always like, forbid me from going on those gym machines, because you’re really just working one muscle. It’s either your quads you’re pressing or not just that. They’re also dangerous. Yeah. And when you’re doing these compound exercises, you’re doing a lunge. You’re at the same time you’re doing,

you’re taking the weights and you’re doing a roll. Once you do that lunge. Now you’re working so many muscles by doing that movement. Your butt’s squeezed you’re your quad is being worked. Cause you lunged. Your hamstring is being worked. As you push yourself back up, your arms are making it even more because you’re holding weights, you’re making it even more challenging for your legs.

So think of that. So 60% of your muscles between your knee and your hip joint, and when you do those compound workouts and you’re following, you know, the videos that we post in the sisterhood or the course, you’ll see that you’ll have more of an efficient workout and more results. And it’s just incredible. And Sierra is falling apart right now.

You guys have, I just wanted to add onto what you said about The machines. That when I say, I just want to clear it cleared up for anyone who heard what I said, I don’t like the gym machines, specifically ones where you’re isolating a muscle. For example, leg extension. This is a very, very popular one. You know,

where you’re sitting down, you’re extending your leg to work out your quad. That is one of the most dangerous workouts you can do. Why? Well, one, you’re basically creating a lot, a lot of torque and tension on your knee. Basically you guys sitters, when you do that workout, you can tell that little thing is above your knee and you’re twisting your knee up to work your quad,

right? Will all that torque and pressure is put on your knee joint. So if you’re having knee pain, that can be adding onto it. Second, I personally, don’t like leg workouts where you’re sitting down and not really doing a functional movement, you know, instead of sitting down and doing a leg extension where you’re not where you’re doing a leg extension on a machine,

you’re not, you’re not activating your core. You’re not really activating your hips. You’re really just sitting and activating the quads. So instead of doing that, where you could do the forward lunge with the forward lunge, not only not, you’re activating more of your leg muscles, but now you’re activating your core and your back, therefore burning more calories and it makes your body more functional.

You know, your body will have more balance as a result, your body and your body will not just add muscle in one area, but it will, will overall have a more functional feel to when you’re doing that workout. You said it. And, and yeah, like just about the time, you know, like you want to, like, your,

your workouts should be 30 to 45 minutes. You know, you want, you don’t want the workouts to be an hour to hour where you’re feeling exhausted 30 to 45 minutes. Yeah. And that’s exactly how we base off our workouts. And the sister and membership is they’re all about 30 minutes and you do them 30, 45 minutes. And you do them, you know,

like three to four times a week. We love to incorporate a rest, stay between your workouts. When you have a rest state, it helps your body recover before the next workout so that you can actually perform at your best. When you’re doing workouts back to back to back like six days a week, your body is never recovering. Your body’s never able to basically use that,

use that glucose that’s being stored in the muscles. And as a result, you won’t get the same results you’re looking for. So those are some of the things that we’ve incorporated. Of course, we also incorporate like 62nd rest periods. This really helps down to help calm the body between sets, Catch your breath, catch your breath, help To bring down the cortisol,

any sort of cortisol, and just basically have you be ready for the next set without feeling out of breath or feeling like you’re out of. Yeah. It’s just enough time, you know, so that you’re not going to see that. Are you okay? I’m good. I’m doing good. It’s just enough time for you to catch your breath, wipe off the sweat and move on to the next one.

Yeah. Workout. Well, all right, sisters, I hope we convinced you to stop and change your from the treadmill is what I like to call it and lift some weights with us in the sisterhood. I mean, ideally the best combination is doing some weightlifting with a little bit of cardio, that little bit of cardio, you can do 30 minute sessions with like steady running or you can do longer periods of walking,

whatever you feel is better for you or whatever you prefer more. And just a little, one thing I want to say before we go on to DMS is treadmill. So I don’t like the treadmill. And the reason why is a treadmill is just a moving surface, right? It’s just a moving surface. And all you’re doing is jumping up and down.

Think about it. You’re not really running, you’re jumping up and down and it’s not real running cause you’re not actually pushing off the floor. Now, there are some like specific treadmill brands out there that actually designed their treadmills with this in mind. And you actually have to like manually push off to make the treadmill roll. But the ones where they’re basically,

you know, automatic, and they’re basically just moving for you, you’re not actually running. So in that case, I would recommend either run outside or actually not to mention when you run on a treadmill, it’s also creating a lot of impact on your joints. You’re just basically hitting that treadmill super hard. Or that that really picked up. You’re basically hitting the treadmill really hard with your joints.

So you may have ankle pain. You may have knee pain after, you know, months of doing this. So what to do instead. Well, you can either one run outside on a soft surface. So running outside will obviously be more effective, but you want to avoid running on like concrete all the time. Because again, that’s going to be impact on your joints.

The second thing is you can also run on an elliptical machine personally. That’s my favorite thing to use elliptical because you can add resistance. So now not only are you doing cardio, but you’re also doing some sort of like a resistant leg workout for your lower body. So there are some, a couple of tips I have for anyone who is using the treadmill.

Awesome. All right. So we have some DMS that we got, we asked your sisters, the question was, what are some reasons why you didn’t lift weights in the past? And these were the answers Clara Lim says, I didn’t have any weights. And I was scared to bolt. Yeah. Why is that? So kind of clear that up and if you’re having trouble finding weights,

you can also get resistance bands. I actually have them available on Amazon more than they have Dumbos available. So resistance bands cannot resistant cables can also be very effective. Somal Hadeed says, I thought cardio helps burn more fat and lose weight better. Interesting. Yeah. We talked about that. You would think everyone’s counting calories. Like I ran five miles and burned 500 calories.

Yeah. And We just talked about how cardio can do the opposite because of insulin resistance. Dollface says, because I thought it was just to build muscle and not lose weight. Oh girl. Well, I hope that this episode was helpful in understanding metabolism. I am Cal says, I feel silly. Like, I don’t know what I’m doing and people are laughing at me.

I can relate to this. Honestly. I, I totally understand which what you’re meaning by here, but I really want to see that at the gym, the gym is like the most, in my opinion, where people respect each other the most, because no matter what people respect each other for just being there and for putting in the work, no matter what you’re doing,

if you feel like maybe you’re not doing something right. Or if you feel any way, honestly, you’re probably getting more respect than you actually think because people there it’s a, it’s like another sisterhood, you know, it’s people are like supportive of each other. Just the fact that you’re there to other people they’re like, wow. One, one way to start is by working out from home,

like doing a video from the sisterhood workouts and just doing it in your living room and then learning how to lift weights. And then if you want, you can do it at the gym instead where maybe they have heavier weights than what you have at home. And so on. You might feel more comfortable if you just start the weightlifting from home and then move to the gym.

And then Madison Hamby says, I’m afraid of having the incorrect technique and doing more harm than good. Well, I can totally relate. Sometimes. You just want someone to help you out with that. And in the system, we also do live workouts where you can watch me do the workout and see doc helped me. And he gives lots of tips on like how to do the form properly and everything.

And also in the videos and the sisterhood, we talk about form as well and how to breathe and count and so on and do the workout properly. And then we have Andreus who says, I was told that it would make me gain weight because you shouldn’t gain muscle under fat. Well, like we mentioned, in this podcast episode, lifting weights can actually help you burn fat after the workout.

And of course you want to combine the weights with proper diet so that you’re not ending up gain gaining weight. So that would be, oh my God, Can you give me the temperature checker? Very curious right now, but I just want to add on to the last point was making Andrea who said, I was told that would make me gain weight because you shouldn’t gain muscle under fat.

Well, that goes back to when you first started to work out, you can first let’s see what my temperature’s 98.5 really? Oh, I feel horrible. I feel I’m shivering. I have body aches, but yeah, when you’re first starting to work out, you can first have muscle under the fat, but over time that that fat goes away even faster because the muscle helps to use it up for energy.

And then you end up looking leaner. So it’s all a process. Like I think the number one takeaway that was the last DM, but the number one takeaway from this is that it’s all about the long-term approach. The problem with cardio workouts with hit workout programs is they’re all short-term result based. Meaning it’s all about burning the calories, burning the calories and losing the weight afterwards.

It’s like, but it doesn’t really talk about getting down to the root issues of the piece us. So when you’re doing these slowly to workouts, the weight training over time, over, over a good period of time, you’re helping to lose the weight, reverse the symptoms that’s causing you to gain weight. And then you’re just feeling great. Yeah, exactly.

And I, I honestly don’t know half the things I’m saying right now. I’m gonna say the weekly, although we have no, no, we have a, we have a question from the hotline for those that don’t know if you call 1 8, 3, 3, ask PCO S a S K P C O S. You can leave a voicemail or a text message with your question or testimonial.

Here is this week’s question. Hello? I was just calling with a quick question. Like how do you overcome an addiction to very MPS because the girl cannot figure it out. Anything you say can help. Thank you guys so much. Bye. This Is great. And I love this question because now when you understand the physiology behind it, it’ll make more sense.

And then there’ll be more easy to quit dairy and gluten psychologically. So here’s what happens sometimes. We’re not very good at excreting CAISO morphine and gluco morphine. So gluten can gluten converts to gluco morphine, casein converts in milk, casein and milk converts to casomorphin these play on the opiate receptors in our brain. And they make us feel addicted to these foods.

If we’re not good at excluding these, these compounds from our bloodstream. And so what happens is when we’re not good at exceeding it, we start to feel addicted to cheese and bread. And like, you literally like can’t live without it. You know, if someone brings a cheese platter, there’s no way you can resist or bread at a restaurant. There’s no way you can resist.

And so that is it’s playing on your brain and your opiate receptors. And there have been studies on this, you know, and some people aren’t as addictive as others. Of course everyone’s body is different, but once you understand that physiology, it’s a lot easier to realize that if you stop eating gluten and dairy for a period of time, you’ll eventually not crave it anymore either.

And you can do that by replacing it with gluten-free and dairy-free items. I don’t personally eat a lot of gluten and dairy free substitute products. Also, sometimes it gets expensive. So eventually I stopped. So in the beginning I was, I did replace like cheese with dairy free slices of cheese and, you know, gluten free. I mean, gluten like cookies with gluten-free cookies or gluten pasta with gluten-free pasta.

I did substitute it in the beginning to help me like a crutch. And then eventually I stopped using those substitutes because I felt like I wasn’t addicted to gluten and dairy anymore. And also I just, I didn’t need to have cheese in my sandwich anymore. It was, it was kind of like, whatever, if I didn’t have it, I could have avocado instead.

Whereas before it was like, Ugh, the sandwich, the best part is the cheese. You know what I’m saying? So you just have to cut that addictive part. It takes a couple of weeks, maybe even 30 days, and then you’ll start, stop craving it. And then you’ll be able to move on from it. And it’s very easy after a while to make gluten and dairy free choices.

It’s just so much easier after you get used to it. You just have to give yourself a chance. Yeah, Literally the whole time telling was saying that I was just staring at the table, like, like a dog, basically staring at the table, thinking about my life. Oh my God, I’m going to take you into bed. I might have to go into bed right now after this.

I’m not gonna lie. But before we go, we want to announce as our favorite part of the podcast. Of course, our wins of the week from fellow sisters, we have two wins this week. The first one is from the sisterhood from Rebecca, Rebecca. Yes. Take it away. She says, yesterday was my first full day of gluten and dairy free.

It’s kind of a big achievement for me right now. Absolutely. I’ve been slowly working to get to this point over the last month, I’m aiming for the dates. I have something with dairy or gluten to become further and further apart. I just wanted to celebrate a small, small win with someone that would get it. Absolutely great Job. And I love that how her method is she’s slowly working into it too.

Like she said, I’ve been slowly working to get to this point over the last month, which is what it’s all about, the long-term approach. And not just like, we all want to jump into something at once because we want the results. We want the best for ourselves. But in most cases, you know, to get the results you want,

it’s more of a long-term approach. So Rebecca great job. I like how she says I’m aiming for the days. I have something with dairy or gluten to be, to become further and further apart. That’s exactly how I was thinking about it. When I started this diet and lifestyle change. And it honestly took me a year to fully get consistent with gluten and dairy free because you know,

here and there I would accidentally have it. There would be instances where I’d forget or didn’t know what to order at a restaurant or didn’t have any other options because they didn’t eat before or whatever. Anyways, it takes some time, but that’s a great goal to, to make those days further and further apart. So the next, when is Tanya, she DM does.

And she says, I literally did a slow weighted workout yesterday and it made the half pound difference to reach my goal. I went from 148 in March to 134 pounds as of yesterday. And that’s me, my goal was to be at 1 35 by the end of March. My ultimate goal is one 20 pounds. Thank you for all the workout coaching sister and her.

Mr. You’re so welcome. And we’re so happy for you. Sometimes we don’t mention weight like exact weights. When we talk about people’s like how much people weigh, how much they’ve lost. We don’t really talk about how much they weight because you want to compare yourself. So I just want to put it this slimmer here, everyone’s height is different. Body shape is different.

Body coals are different. So just cause she, her goal is one 20 pounds. Doesn’t mean yours needs to be. I don’t want to create any triggers here. Absolutely, absolutely. And of course we always say too, like, you don’t want to force yourself to lose weight by a certain amount of time, you know, give your body a chance to kind of get used to what you’re doing,

whatever program you’re doing. So it’s always really good to take a long-term approach. You know, Tanya. Great, great job. We’re so happy to hear your results and we’re, we’re, we’re always here to help you get to your, to your next goal. Whatever that may be. It doesn’t have to be right away. Woo. All right.

I feel, I feel a little delirious. I feel, I think we’re losing him sister. Yeah. We’re losing our coach. No, I think I’m. I think I’m going to get in bed after this right now. Maybe just work from bed. I don’t know. I don’t know what else I can do. What are you going to do?

You’re getting your nails done, right? You’re leaving me while I’m suffering to go and get your nails. Did I want everyone to know? I got her nails. Did they sit was I’ll appreciate my manicures. I’m just getting on Instagram, but you know, you didn’t react as badly when you got your second shot. I feel like, I mean,

I was just fatigued. Yeah. I asked the pharmacist when she was giving me the shot. I said, I’ve heard that if you have a stronger immune system that you can have more symptoms after she says, yeah, there’s actually some truth to that. So maybe my immune system is stronger than yours. You win, Then don’t share. It’s a competition.

Alrighty. I think that’s the episode sisters. All right, thanks so much for joining us. Hope you enjoy your next workout. Hope you were working out while you listened to this episode. And we’ll talk to you soon, sisters. Yes. Talk to you next week. Take care. Bye. If you enjoyed listening to this podcast, you have to come check out the sisterhood.

It’s my monthly membership site, where sisters just like you are learning how to move through the stages of PCO S from Sage one cold and alone at the doctor’s office to stage five, nailing the PCs lifestyle, gluten and dairy free. Get ready to finally feel in control of your body again. Ah,

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