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Health & fitness
11/09/2014 at 15:14
11/09/2014 at 16:09
11/09/2014 at 17:41
11/09/2014 at 17:45
11/09/2014 at 17:50
21/10/2014 at 14:20
Don't beat yourself up for putting on weight during pregnancy - it is perfectly natural and above all else, is necessary for the proper development of your baby! I will tell you though, there is no reason it should take as long as 9 months to lose your baby weight and get back to virtually where you were before. It is more than feasible with proper planning and some self motivation.
As a fitness coach for postnatal mums this is something I see all the time! It's absolutely fantastic that you regularly go on long walks - that's the first thing I always recommend as it's easy & low impact, and gets you moving.
On top of that, it is a great idea to start incorporating some medium-intensity circuit-style workouts regularly. You can do these at home (while bebby sleeps), you don't need any equipment and as little as 10-15 minutes can be highly effective. The nature of circuit training means you are increasing the metabolic demand of your body way beyond that of low intensity/steady state exercise like walking, running, cycling etc., so you burn much more energy (read: "body fat") in much less time.
You mention you exercised a lot before you had your baby, so you may be familiar with the idea. I would recommend you try the following short circuit at home 3-4 times a week for 2 weeks and you'll notice the difference:
Repeat the following 3 times in a circuit fashion. 15 seconds rest between exercises. 1m30 rest after each round. 1. Mountain climber (x20) 2. Kneeling pushups (x10) 3. Sit to squat (x15) 4. Tricep dip [on sofa, chair, table] (x12) 5. Reverse alternating Lunge (x10 each leg) 6. Kneeling plank (30 seconds)
Of course, a sensible diet is also important for weight loss and extra care needs to be taken to strike a very exact balance as you are breast feeding too.
03/11/2014 at 03:17
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