1. Luteal phase
At this time, the human body is the easiest to store fat, the water in the body is also increasing, and the weight will gradually increase, which is why people feel fat before menstruation.
Exercise suggestion: at this time, we should ensure a certain intensity of strength training and do more aerobic exercise, because we will have a proper rest during menstruation. So do more exercise now.
Dietary suggestion: because the water content is increasing, drink plenty of water (knowledge point: drinking plenty of water will help drain water). At this time, our appetite is also very strong. We should control it and eat some full-bodied food, which can help us not to eat high-calorie food.
2. Menstrual period
? During these seven days, girls will feel very tired and miserable, and have no spirit and want to do nothing. At this time, the water in the body keeps rising to the peak! The weight will be heavier and people will be more swollen!
? Exercise: at this time, all aspects of sports ability will decline, and you can take a proper rest these days, especially in the first three days. If you really want to move, you can do some soothing low-intensity exercise, focusing on the upper limbs as much as possible. Or relax. Only when you stretch well can your next training effect be better. During menstruation, try to avoid some high-intensity exercises such as lower limb movements, abdominal contraction, running and jumping, and remember not to do pelvic inversion or increase abdominal pressure, otherwise our blood will flow backwards!
? Diet: at this time, the body's metabolic ability and immunity will decline. You can want to eat more fat, but you still have to control the total amount.
3. follicular phase
? At this time, estrogen is rising, strength and endurance are greatly improved, water in the body will also decrease, and weight will also drop. This stage is the best fat-reducing stage!
? Exercise: At this time, it is necessary to restore the training intensity, and you can do some moderate and high-intensity endurance strength training, and aerobic training should also be well coordinated.
? Diet: Because this stage is the golden period of fat reduction, you can reduce some carbohydrates accordingly.
4. Ovulation time
? Estrogen will peak at this time. At this time, your exercise ability in all aspects is the best, and your body's anabolic ability is also the strongest.
? Exercise: Improving more is the hardest work in the whole cycle.
? Dietary suggestion: Because we are training in the best condition, carbohydrates should be increased accordingly!