Metabolism after ovulation
The third week of the menstrual cycle is characterized by a changing level of ovulation hormones, leading to the fact that the girl's body uses less and less carbohydrates as an energy source, gradually switching to free fatty acids.
However, since carbohydrates are a fast source of energy, and fat is a slow source, active and prolonged loads in such a metabolic state become much more difficult. The body, in fact, does not have time to get water from the energy depots.
The declining motivation of
Despite the fact that women are more likely to be more motivated to change their bodies than men, most of the effort is usually concentrated on a tight diet( called a "diet") and exhausting highly active workouts( aerobics or running).
Girls do not usually have any motivation to engage in strength training with a sluggish state of the body, caused by a low proportion of carbohydrates in metabolism. Despite this, moderate strength training is extremely important for creating a tight figure.
It is important to plan and prepare for the third and fourth weeks of the cycle in advance, choosing the physical activities that are most enjoyable for training. Otherwise it will seem that neither desire, nor the need to play sports.
For example, you can tune in to learn the correct technique for performing basic exercises, while trying to feel the muscles as much as possible, or to do exercises to improve posture and gait - yoga, pilates and various stretches.
In the pre-menstrual phase, intensity of strength training is recommended to be reduced, reducing working weight and increasing the number of repetitions in the exercise approach to 15-20.However, it is absolutely not recommended to completely abandon exercise exercises.
If it's difficult for you to perform exercises with free weights, perform their analogues on the simulators, however, take care not only to unconsciously raise and lower the weight, but use certain muscles for this. Plus, increase the gap between the approaches.
Training program: Week 3 of the
cycle This week, you need to perform two weight training and one workout to stretch the muscles and improve posture. Despite the fact that the workweights of the exercises decrease, try not to use too little weight, as this minimizes the work of the muscles.
Approximate strength training:
- Warm up and stretching, 5-10 minutes
- Dumbbell pull to the waist, 3 sets of 15-20 repetitions
- Bench press, 3 sets of 15-20 repetitions
- Squats with dumbbells, 3 sets of 15-20repetitions
- Dumbbell presses standing, 3 sets of 15-20 repetitions
- Twisting on the press, 3 sets of max.
It is easiest to fight with a sense of lack of energy with a sports drink made of water, BCAA amino acids and creatine taken before and during strength training( 5 g BCAA and 2-3 grams of creatine for each appointment).Carbohydrate in a cocktail is not recommended.
Amino acids BCAA and
creatine are the most important energy components of any animal protein - they are presented to the body as a kind of "clean energy", they are absorbed by the muscles in just a few minutes.
Recommendations for nutrition
Since in the third week of the menstrual cycle the body practically does not use the energy of carbohydrates, it is recommended to reduce their share in the diet to 30-40 grams per day. A higher amount can provoke the formation of fat deposits.
It is important to note that the caloric content of food should be kept at the level of 90-100% of the norm - the calories lost due to carbohydrates should be supplemented with the increased volume of proteins and fats. Let's note once again - it is not recommended to reduce fats.
The main problem of training for the third week of the menstrual cycle is the loss of motivation due to the declining share of carbohydrates in metabolism. Combat this will help both the preliminary planning of training, and a cocktail of creatine and amino acids BCAA.