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Women should be crafting their diet and exercise routines around their period in order to see results fast, a personal trainer has revealed. Sophie Allen, 30, says women should adjust how they eat and exercise according to where they are at in the menstrual cycle, which has four stages: menstruation, the follicular phase, ovulation and the luteal phase. Throughout this cycle, the Melbourne fitness coach says fluctuating hormones affect hunger, energy levels, how the body burns carbs and fats, balance, coordination and sleep, which is why a tailored training plan can pay dividends in the gym. During menstruation - where the lining of the uterus sheds, causing women to bleed for anywhere from three to 10 days - Ms Allen says it s best to focus on low intensity strength training while keeping step count high in order to build lean muscle. 

Sophie allenTrain withசோஃபி ஆலன்தொடர்வண்டி உடன்