PCOS Weight Loss
PCOS Home Workout for Weight Loss + Belly Fat
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hey sisters my name is sidduk and i'm a pcos personal trainer today talia and i are going to walk you through a full workout and answer your most popular workout questions before we get started i want to ask you one question have you been working out for weeks perhaps months and not seeing any results well many women with pcos tear their body apart trying to lose weight by doing intense workouts like kickboxing spin classes hit day after day and don't see any results well that's gonna change today we are gonna walk you through a full workout you can do at home that doesn't involve hours of cardio or running around the gym now all you need is a pair of dumbbells and the resistance cable if you don't have either you can still do this workout without any equipment using your body weight only we've also included a download in the description so you can follow along and try these workouts anytime at home let's get started [Music] welcome sisters to the first workout we're going to be doing something called squat holds which i'll be explaining just momentarily and we're going to be performing three sets 10 reps each with 45 to 60 seconds preferably 60 seconds between each set alright so to start we're going to place the dumbbells above the shoulders just like italian has done we want to make sure that the knees and the toes are slightly pointy outward so let's point them out perfect great job and we're going to come down slowly making sure that the back and the chest is still remaining upright a couple things to keep note here you want to make sure that your chest is facing the wall the entire time so if you're facing the wall make sure that the chest is facing it the whole time because if you start lowering it down like this that means that your back isn't straight so one way to make sure you're keeping your back straight is to keep the chest facing the wall all right so let's get started we're coming down slowly we're gonna hold it here for three seconds one two three and start getting back up that's one rep great job time let's go ahead and do the rest so second rep coming down holding one two three coming right back up great job that's two down we're gonna do eight more reps in this set just like this and a couple things to note when we're coming down on the squat we want to come down slowly hold it one two three and come back up in moral position it's really important to come down slowly because that will add more of a struggle to your legs it will make your legs work a bit harder when you're coming down slowly because they have to control the weight a bit more great job tommy you're doing great how many reps do you have two more left two more left on this one all right great job coming down and holding for one two three and coming right back up great job all right so now we have our timer here we're gonna do 60 second rest between sets now if you're new to our slow weighted workout method which if you don't know that's what we've created here slow weighted workouts we like to take a 60 second break between sets because this allows your body to have a moment of rest help your blood cells get oxygen back in them and be ready for the next workout this also helps to keep your stress hormones low so your body is not surging with cortisol after your workout all right we have more time left oh so you should be breathing right now you want to hold my weights for me during this 60 second break you just want to be breathing in breathing out letting your body recover okay looks like we're ready for the next set let's do it all right i'll turn this time huh sure yeah all right again we're gonna come down slowly hold it at the bottom for one two three and come right back up great job so that's one rep and again as you can tell tally is pointing her feet and her knees outward keeping her chest facing the wall therefore keeping her back straight great job sally cue the music [Music] now if you're following along that's perfect you can basically do this workout the same time as you're doing this so make sure to save this video bookmark it so anytime you're ready for your next workout you just come to this video and do it with us [Music] all right second set done and i'm gonna go ahead and start the timer again so we got 45 to 60 seconds of rest again you'll be breathing in and out letting the oxygen come back to your blood cells letting the cortisol hormone to not be um surging that's right yeah because one of the problems when you do intense workouts like hits like spin classes it can basically pump your cortisol hormone and research shows that increased cortisol can actually lead to weight gain and not just that but weight gain specifically in the midsection in the belly area so if that's something that you're struggling with it could be that those intense workouts are actually working against you so that's why we like to keep those stress hormones low and increase results basically after your workouts all right we got 10 more seconds of rest i know it's kind of hard to be like oh rest rest but you just gotta rest and be ready for the next step you just gotta rest girl don't have to be jumping up and down that's right okay one minute is up let's do the last set for this exercise all right great job tyler holding there one two three and getting back up this is making me want to work out right now but i just got to watch and guide you along great job tommy and if you're wondering how can i warm up before this exercise well i just recommend doing what exercise you're doing here today but body weight only so for example to warm up you can just do some body weighted squats do that for 15 20 reps slowly and that will already naturally warm up the muscles in your legs being ready for this squat movement with dumbbells in your hands and you can even do this workout without dumbbells either you don't have to hold dumbbells you can only use your body weight but you would just have to do maybe double the reps in order to get the same results from this workout [Music] oh nice all right so this workout is all done we're going to start our 60 second timer again and once the 60 seconds is over we're going to start the next grab a drink of workout yeah let's get it all right yeah this is a great time to drink your water breathe let your body calm down and once it's all calm we start the next exercise well hello welcome to the second workout all right so with the next workout we're going to focus on the upper body with something called dumbbell flex now time's going to go ahead and place the dumbbell in the starting position so you're going to be laying flat on your back just like her placing the dumbbells above the chest one in each hand and now you're gonna start by lowering the dumbbell to the ground with each arm slowly of course and once the elbows touch the ground we're going to come right back up just like that so let's do this one more time coming down slowly five four three two one and then coming right back up normal speed now we're not doing these movements really fast the reason is we want to keep it slow on the way down because it makes it harder for our muscles and two we're going back up normal speed to keep the intensity low we're still increasing the efficiency of the workout while keeping the stress hormones where they should be at how does this feel time time looks actually about taking a nap i'm not it's it's nice to lay down after the leg workout but my arms are on fire i know right so we're doing three sets of this workout with 12 reps each so three sets 12 reps again we're doing a 60 second rest between each set great job nice how many reps do you have we're at eight right four more and one thing to do is also be mindful of how you're breathing here so you want to be breathing in while you're bringing the weights down right here and then you want to breathe out as you bring the weights back up when they meet together so breathing in right now and then breathing out as you bring those weights together nice great job time [Music] all right 12 reps that means we got our 60 second break starting at a timer here bam and again we want you breathing during this time i have a little funny story one of the first few times that time and i worked out together during these rest periods she tried to like run around and do jumping jacks because she wasn't used to just sitting and like being still while working out and i told her rest your energy or save your energy for the workout itself during the rest period you should be still and letting your heart rate come back down breathing in giving your blood cells the energy you need so that you're able to perform each set the best way it almost feels like a meditation after you work out i bet okay time for our second set we're gonna be doing the same uh movement again in the second set being mindful of bringing it back down slowly and then coming back up normal speed one thing we like to do is count down from five so you would count down like we'll do the next one you'll see what i mean so counting down here five four three two one and then coming back up normal speed just counting down just make sure that you're coming back that you're coming down slowly and that you're not rushing the movements great job tally and this exercise is focusing on the upper body and why we like to do these slow weighted workouts is it really helps to focus on improving insulin resistance and improving metabolism because studies show that when you have more lean muscle you're actually more insulin sensitive therefore improving insulin resistance we're basically improving insulin sensitivity right tally and not just that studies also show when you have more lean muscle in the body you're able to improve metabolism permanently as long as you maintain that lean muscle so we're improving insulin resistance and the metabolic dysfunction is happening two very big important factors with working out we get talent so rested with her face my stress hormones are low but my arms are on fire that's right and chest yes so yeah this is all right nice great great job darling we're gonna start the timer the second set's done we got one more set with this exercise great job time give me a high five all right so one very popular question that we get all the time is should i have a pre-workout before i work out and i'll be honest with you my answer is no because we don't really recommend pre-workouts due to a lot of the harmful ingredients that could be found in them one a lot of them contain caffeine and we've talked about on this channel about how caffeine can actually raise cortisol levels and lead to more pcos symptoms not just that but they can also have other harmful ingredients that can just impact your body negatively now if you're wondering what should i have them before my workout and honestly all you need is a balanced meal one to two hours before you work out something with carbs protein and healthy fats just keeping it natural one to two hours before a workout with that being said let's do our third set for this workout all right there we go coming down slowly and bringing it right back up [Music] all right third set done let's start our 60 second timer and guess what we're actually halfway through the workout already and let's rest up and get ready for the next workout drink some water take some deep breaths and we'll get we'll do even better with the next one all right sisters we're halfway through our workout we're gonna go and move on to the deadlifts now we're gonna use dumbbells in this case and if you've never done deadlifts before or you're intimidated by them i encourage you to watch this first set because i'm gonna explain the form and then you can rewind and do the set again with us so to start off you're going to first keep the dumbbells right in front of you and one thing to note is you don't want any tension in your arms you don't want to hold it the dumbbells like this you just want them to hang now when you start the deadlift movement you're only going to want to start with the back first so this is what i mean i'm going to start by just bending the back down just like that once she starts passing the knees with the dumbbells she's gonna incorporate the legs and come down legs only now the same thing in reverse come down with the come up with the legs passing the dumbbells at the knees using the back now let's do this one more time coming down with back only back back back back back passing the knees legs legs legs legs legs now legs legs legs legs legs back back back back back now this may seem a little complicated at first but once you get it down it's really simple all right let's go ahead and do the first set now 12 reps three sets here we go back back legs legs legs legs legs legs legs back back back i know i sound a little crazy right now but i want you to get get this in your head great job time and a common misconception is a deadlift is only working out your back your lower back but actually it's also working out your legs your quads your glutes so much more now one thing we like to really incorporate with our workouts are leg workouts because thigh workouts can actually help to improve insulin resistance it can help to pick up the sugars and the bloodstream helping with your insulin sensitivity and making it so much easier to lose weight with pcos [Music] you don't like my singing insulin sensor great job tally and again we're making sure that we're coming down slowly just like with the squat and coming back up normal speed great job [Music] breathing out as we come up by the way you want to breathe in when you come down so breathing in here and then breathing out as you come back up great job that one set okay one more two more two more here we go and it's always great to take your time with this movement don't try to rush through it because that can increase your chances of getting hurt great job all right we're starting our trusty timer 60 second rest as always breathing in breathing out if you want a little twerk like that that's fine too whatever you want [Music] now as i mentioned earlier during the workout we really like to focus on the leg workouts by the time you've seen a lot of scissors see results from just doing thigh workouts alone but also just incorporating full body workouts as well there's a lot of big muscles in our lower body which means that's more muscle to pick up the sugar in our bloodstream and burn it for energy breathe and that is why they can be more effective the lower body workouts in healing the pcos so of course you wouldn't want to only do lower body workouts but they are important yeah all right with that being said let's start our second set 60 seconds is up and as time mentioned of course we don't want to only focus on the lower body so you want to be doing full body workouts workouts that involve both the lower and the upper body you know basically involving more than one muscle group what's known as compound exercises squats are a great example deadlifts are a great example so these are the kind of workouts that can give you real sustainable results with pcos great job tom great job you must be noticing that we're not really running around here and the reason is cardio is okay with pcos as long as you do it up to 30 minutes once you go past 30 minutes and you're doing hours of cardio that can actually start to work against you if you have insulin resistance because when you're working out your body will dump a lot of sugar into your bloodstream to use for energy however when you have insulin resistance which eighty percent of women with pcos have your body is not able to convert that sugar into energy and instead it stores it as fat so if you're not seeing results if you're having weight plateau issues and you're just running around for hours that can be the reason why so instead of that we like to focus on these lightweight training workouts again improve that metabolism improve the insulin resistance keep the cortisol levels down really getting down to the root issues of the pcos weight loss journey great job oh boy that was the last one here we go all right second set is over again we're starting the timer ding ding ding [Music] my water somehow made it over there i'm surprised you don't have the last one [Music] 30 seconds but you're good we're good no we're not rushing through [Music] all right get that water [Music] all right last set for this workout let me go ahead and stop the clock and here we go let's go ahead and get started so after this exercise we have one more workout left and you're probably wondering how long should you work out with pcos but we like to keep workouts to 30 minutes uh 45 minutes max because you don't need to be working out for hours with pcos one thing that can happen when you're working out for so long it can increase your cortisol hormone and we talked about early how cortisol can actually work against you with losing weight and not just that cause other symptoms as well so we want to keep that cortisol level low and focus on the workout being 30 to 45 minutes each [Music] keeping that back straight now similar to a squat you want to also keep your chest facing the wall as you're doing the deadlift that makes sure that your back is staying upright and not leaning forward you want to keep that back straight [Music] all right third workouts done give me a high five we're gonna move on to the last workout everybody take a 60 second break take a water break and let's get to the last one all right sisters we're down to the last workout great job so far great job tyler you're doing an amazing job and let's end this workout on a high note with the last workout now this one we're going to be focusing on the upper body with shoulder raises using a resistance cable now you want to step on them just like colin did and if you don't have a cable you can also use a dumbbell so to start we're going to raise the arms up normal speed and lower it slowly now what you want to do is actually have these arms be facing more this way just like that and keeping it then in the elbow as well perfect there we go great job time that's two reps down we're going to do 12 reps three sets so raising that up coming down slowly the coming down portion is actually the more important uh factor in this workout because the slower you come down the harder it is for your muscles and more effort it takes for them great job going you want to breathe out as you bring the arms up and breathe in as they come down so breathing out and then breathing in as they go down just like that great job colleen how does that feel good nice two more two more okay first set down we're going to go ahead and rest 60 seconds just like we're going to do this entire workout so everybody start your timers 60 second rest coming through feeling good yeah we're almost done with the workout we're almost done i see you're sweating a little bit so you're getting that little work in a little well that's all what i would say is some people would think that you wouldn't sweat because we're not running around but even when you're not running around and you're just doing a weighted workout you can still sweat let me tell you every muscle is gonna be a little bit sore tomorrow yeah totally just enough not enough to keep you laying in bed or anything crazy like that but just enough to know you got your workout in exactly exactly a little more time but doing great got two more sets and i'll be answering some more questions or popular questions with the last two sets so everybody just do your thing cool all right four three two one all right should have set that up okay all right here we go coming at normal speed and coming down slowly now another popular question that we get is how often should we work out in a week so with pcos we like to recommend working out three to four times a week now three times a week is great because it gives you a day break between each workout because for example let's say you're working out monday wednesday friday that's a great schedule because between each workout you have a rest state to help your body recover and be ready for the next workout so that it performs at its best not just that on your rest days you can still keep your body active by going on a 20 to 30 minute walk so mondays wednesdays fridays you're doing these slow weighted workouts tuesdays thursdays and the weekend you're focusing more on keeping your body active through either light cardio or just going on some walking sessions do you like that schedule time is that an ideal schedule for you it is it honestly is now i did mention light cardio so when it comes to doing cardio again we like to recommend up to 30 minutes of cardio like jogging keeping it at a steady pace so you want to like avoid doing those sprints you know going really hard like spin classes by swing really hard you want us with a steady cruising pace all right 60 seconds 60 seconds going on the clock and you know what that means 60 seconds until the last rep of this workout great job everyone you're all doing amazing [Music] all right sisters time for the last set of this exercise of this whole workout and let's do it now if you're wondering what to do after workouts well after your workout it's a great time to go ahead and have a protein shake have some carbs and help your body recover two really important things you need for recovery after a workout is protein and carbs if you pair that with some healthy fats that's even better so you just want to have a natural balanced meal and that will help with your recovery now physically what you can also do later on in the day if you want to do it right after the workout that's okay too but you can also do some stretching so stretching can really help with recovery get rid of the lactic acid that will that can develop in the muscles after workouts and basically help with soreness and recovering muscles in your body great job tommy how many reps do you got four more or more here we go four more and by the way all these workouts are available in the download in the description so you can download these workouts and follow them along anytime when you wanna do these workouts at home at the gym or anywhere we go oh we did it great job everybody give me a high five bam feeling strong feeling strong whoa that was great i hope you enjoyed today's workout now if you're looking to kick-start your pcos fitness journey we got you covered with weekly monthly workout plans in the sisterhood the largest and most supportive pcos community in the world now don't forget to check out the download in the description with today's workout moves and if you want more videos like this be sure to leave a like comment and subscribe for more pcos friendly tips on our channel [Music]
#PCOS #Home #Workout #Weight #Loss #Belly #Fat
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Hi Cysters! Hope you enjoy this full PCOS friendly workout! Let us know in the comments if you’ve experienced fatigue or no results with intense workouts!
What weight are the dumbells? Can someone please tell me. It’s my first time using them
Hi! I've gained weight over my belly and upper leg because of PCOS. Does this workout helps about upper leg too? I hope I can achieve my goals. I'm tired of feeling bad about my body.
I am starting this with 1litre water bottles 😅 broke af . I will buy heavier weight dumbbells after a while 😅
I've been following this routine for 3 months now.
Starting weight: 86kg
Current weight: 77kg
Goal weight: 60kg
Update as of 9/29: 75kgs
THANK YOU
How much kgs dumbell u use for these workouts???
Pls reply
I don’t know about you guys, but I sit down within 0.5 seconds after that last arm rep. Lmaoo
When I started this exercise I got my periods with in 2 days after 2 months my eyes can't believe this thanku ♥️from india
Could you please make more videos like I have knee pain plantar can't go for it
Just started the workout today. Just did sqat hold. It's really so hard 🙁 I can't go further for today. Will progress on refular basis.
is ti free?
Starting today. My current weight is 77 KGs. And my goal weight is 67 KGs. Will update my progress for the next 2 months!
I did this work out yesterday and although its slow and steady its effective pain is gain im going to keep going
I’m starting today ! I’ll update my results soon!!
Can someone specify the weight of dumbells and provide the resistance cable link which is available in India please 🥺❤
@pcosWeightLoss Girl you know what woman go through in pcos. Plz make more videos like these. It is really helping me. I have tried everything to loss weight but this is the only workouts which are actually helping me consistently. Make more videos.
Should i repeat this workout twice so it will be a 30mins exercise? Or this workout video alone is fine?
Hey Tallene, this workout is so helpful. This slow weighed workout with the breaks in between is so great!! I used to always see ur information videos abt the food & meds but following ur exercise has been so good
How often should we do this exercise in a week.can i do this exercise daily? Or do i need to give rest to my body .i am complete beginner,never done any dumbell exercise
What’s an appropriate weight lift dumbbell for PCOS?
You guys are so cute! Love the workouts
I feel pain in squat what should I do
How much dumbells weight
You two are so sweet and fun❤
What kg dumbbell is she holding??
Is this workout enough for a day or should I also include more belly fat work outs as I have a lot of belly fat? Or should that be on the other 4 days of the week?
What should I use instead of dumbbell? I don't have it
💖💖💖🫶🏼
Does anyone know how many steps I should be getting a day? I’ve tried getting 10k a day and was always walking for hours and it only made me more stressed. I have a treadmill at home but I can’t use an incline like some would at the gym.
First exercise – squats – made my knees start hurting.
How long will it take me to lose a kg with these workouts with pcos
Day 1 : 54 kg
More of this please 😢. I did not skip any of the video all the tips are 🔥i will subscribe, hoping you can upload more guidance, tips and workouts
Make more videos plz…love from pakistan
Bit late to the party. But does anyone know roughly how many calories you burn for this workout?
THANKYOU SO MUCH❤ i literally feel every thing BURN!!
THANKYOU SO MUCH❤ i literally feel every thing BURN!!
Loved this workout! I’ve been struggling to find the perfect low impact workout for me because I was afraid of working out too hard and it working against me. Thank you so much for this video! I tried to download the workout but the Canva link isn’t working for some reason. Is there another way to download it?
Many thanks, my sister wouldn't shut up about a natural fix, and she was so right! Every cyst faded in eight weeks, pelvic pain eased in a week. Just goolged Tilly Strankten's Guide, like stumbling on a health goldmine, at last. This video's a gem, for sure!