Pls help..new to the GYM

B

bsd111983

0
Hello experts!
I gave birth 5 months ago, and i only lost the baby weight and the rest remain, 5 months of waiting, but i guess miracle will not happened in weightloss:sad3:
So anyway, I enrolled myself to a gym and hopefully I hope this will be the great start.
Currently I am 57kg, 4'11 and my stomach looks like I am still 3 months preggy ( really bad i know) my arms are also not proportion to my height.
I badly need help, I realized that I should not make the giving birth an excuse of my weight. I am a working mom, but I know i should make time and effort to achieve what I want.
So here's what i plan and please guide/correct me what to do. Please note it is my first time in the gym.
-Since I am working, I can only give max of 40 mins of my time 3 times a week before work and that is RUNNING ON A TREADMILL. PLEASE NOTE THAT I HAD A CEASARIAN SECTION.
Q: is 40 mins of running will help me loose weight? or would you recommend another exercise.
-I will also joined a group exercise for 2 times a week (cycling - only the available on my free time) 2 times a week. I believe this is a non stop cycling for 40 mins, with music and a trainer.
Q: is this ok?
Total exercise for a week is 5 times.
as for my Diet:
I will try eating 2 fruits a day.
Comment pls:
Breakfast before working out in the morning-brown bread, tuna, or oatmeal
Lunch: tuna,brown bread, or anything that is not fatty and less carbo.
Comment pls:
Dinner: More on carbo,chciken , normal meal but less portion only
Comment pls:
I would really appreciate your help.

Thank you in advance!
 
Hey there,

As long as you get into a consistent routine of physical activity and stick with it, you should start to see some results. It's fine if all you can do is start with cardio, but it's always a good idea to incorporate some strength training 2-3 times per week at some point in the future.

As for meals, try to use these proportions:

1/2 of your plate should be veggies (at least 2 kinds)
1/4 of your plate should be carbs (preferably nothing processed)
1/4 of your plate should be protein (preferably lean protein)

Breakfast might look something more like this:

1/3 fruit and/or veggies
1/3 carbs
1/3 protein

Use sauces, dressings, salt, butter, and oils sparingly.

Good luck! Keep checking in to let us know how your doing!
 
Hi,

Just taking a look at your program and it looks great. Motivation is a must when you dedicate so much effort and its easier to achieve than you may think. If and only if you start to loss some motivation download a MP3 program from amazon. Its my own work and i know it works very quickly to keep you on track. Its called "sky rocketing your gym motivation and focus" Its there only if you need it and i know you will achieve your goals. Simon
 
Hi, I just submitted this to someone else and believe that it is also appropriate here also. Consider that sometimes it is not what you are doing but, what you are failing to do. By this I mean that there is more to working out, toning and getting in shape than just running on a treadmill and lifting weights. Let me introduce you to a new way of looking at working out and training. You see, sometimes what is out there is not enough. Try doing what I call Breath Moving Workout. Let me let you in a little secret, like most people you are probably completely ignoring the life and vitality giving force of your breath. You are probably not taking advantage of the infinite supply of oxygen that is all around you.
By working out in a way that focuses on breathing in more of the oxygen you encounter a host of benefits that are lost by doing the conventional workout, because you cannot breathe in and retain more of the energy/oxygen if your breath is rushing in and out. By working out in a way that allows for deep extended breathing, the extra oxygen will burn excess fat more efficiently? You will also have more energy and therefore probably require less food. These are just to name a few, other benefits are that deep breathing releases toxins, improves the blood quality, strengthens the immune system, improves cellular regeneration and so on, to many to name here.
This is low impact so you should have no problems doing it. Do this, begin by conditioning yourself to do deep abdominal breathing, then take a good quality resistance band and mesh together the resistance with the deep abdominal breathing. When these two are set in place your attention on following your breath. This last step will turn your workout into a meditation, for you see only when the body is motionless and the mind is tranquil can you absorb more of the Chi, Prana or as we call it here is the West the Vital Life Energy.
 
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