post baby workout plan

E

Ecopal

0
Hi, 5 months post delivery I lost all 35 lbs of my baby weight. I'd like to lose 15 more lbs and get back to a healthy weight. I'm 5'6 and 150 lbs. I've been working out for the last 2 weeks everyday.

20 min run at 5.5 pace
6 machine circut 2x 15 reps at each machine

I've managed to drop a clothing size in 2 weeks but i havent lost much weight (2 lbs). I'm guessing I need to increase the pace of my run?

Any advice? Oh and I'm also eating alot healthier, no more fast food , grease fests or the like. Most meals are low carb healthy options however I have to work on portion control, its hard to feel full when you limit the carbs.

Thanks!
 
There's lots of modifications you can make...you can increase the length of your cardio, add intervals to your cardio, or clean up your diet even more. You could also do weight training with less reps and focus on only a few bodyparts at a time.

How much are you limiting your carbs? You don't want to go too low with carb intake or you won't have the energy that you need.
 
workout advice

Thanks for the advice. How much do you think I should increase the length of my cardio? And what do you mean by adding intervals? I have to admit, it is a challenge to run 20 min. I worked my way up from only being able to run for 5 min to 20 in just a few weeks.

As far as the limiting the carbs go, I don't go crazy. I just try and have meat, salad and veggies for dinner. I'll have crutons on the salad and will also have rice every few days, potatoes maybe one a week.

With the weight training, should I work my legs one day and my arms another? How many reps should I do? How much weight should I do?

Thanks.
 
Oh, just a little. For running they usually recommend increasing 10% per week so if you can get up to 22 minutes one week and 24 the next, etc. that would be a good start. You should never need to do more than 45 minutes of cardio though. You can also ride a bike, go to an aerobics class, get on the stairmaster, etc.

What I meant by intervals is that you can jog (or walk) for like 3 minutes, then run faster for 1 minute, jog again for 3 minute, then run faster for 1 minute, and keep repeating.

Do you have any experience with weight training? If not I would start out with a personal trainer if you can afford a few sessions just to get you started. You can split up your workouts however you want though. Right now I'm doing upper body on Monday, lower body on Wednesday, upper body on Friday and then lower body on the following Monday, etc.

I would start out with 2-3 sets of 8-12 reps. The weight all depends on how strong you are and what exercises you're doing. For some examples of exercises you can go to www.exrx.net (and there are many other sites too).

hope that helps some but if you have any more questions please let me know!
 
First off...........How much weight did you gain while you were pregnant? It shouldn't have been much more than 25 pounds, and were your overweight before your pregnancy?

You need to stay active....but your nutrition is very important. From what you stated, I am not convinced that you are doing all you can.
 
Few things... be very careful about working out after pregnancy. Did you have a c-section. If so, check with your doctor before you do anything. Actually check with him/her first and get clearance. These 5 tips to fat loss may help...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss.
 
You must log in or register to reply here.
Back
Top