I’m 3 weeks post partum and breast feeding. I weighed 236 before giving birth now I’m down to 203. I want to burn all this fat I’m 5’9 and want to get down to 145 eventually(long term goal) what are the best work outs or best foods to eat. A work out plan would be a lot of help and get best answer.
Doing an effective whole body conditioning and weight loss workout
can be done entirely at home without any fancy equipment. A couple of
dumbbells is all you will need. (Even if you don’t have dumbbells
there is usually something lying around the house that is heavy enough
to substitute in for them).
Here is a list of 20 exercises you can do right in your own home for
a great whole body conditioning and fat loss workout.
Exercises:
Group 1:
Bodyweight Squats
Bulgarian Split Squats
Y-Squats
Prisoner Squat
Reverse Lunge
Step Ups
One Leg "Get Ups"
Group 2:
Push Ups
Push Up and Point
Mountain Climbers
Decline Push Ups
Push Ups/Stick Ups
Step Up and Press
Squat and Press
Group 3:
Plank
Side Plank
Curl and Press
One Arm Rows
Bird Dogs
One Leg Deadlifts
Pick one exercise from each group and do them all back to back for a
mini circuit of 3 exercises. Do each exercise for a timed interval of
10 seconds for a total of 30 seconds per mini circuit.
As you get better at them work up to doing each exercise for 20
seconds for a total of 60 seconds per mini circuit.
Take 30-60 seconds rest between mini circuits.
For beginners do a total of 3 mini circuits to start. Working up to 4
or 5 as you get better at them.
Once you’re ready to move to the next level add a second mini circuit
by choose 3 different exercises (one from each grouping). Do your
second mini circuit with the same time of work to rest ratio as your
fist.
If you feel you are already at an advanced level you can add one or
two more mini circuits up to a total of 4 mini circuits. These 20
exercises are just an example of what is possible, there are dozens
more that would work in this mini circuit style, you can incorporate
any exercise that you like into these mini circuits. This style of
workout is a great complete whole body conditioning and fat loss
program you can do right at home in under 45 minutes.
Breast feeding is the ultimate way.
HEALTHY WEIGHT LOSS IS A VERY SLOW PROCESS! You should only lose a maximum of 2 pounds per week! One pound equals 3500 calories. Losing more than 2 pounds a week is dangerous: You will be REDUCING your MINIMUM nutritional requirements for good health!
SQUEEM MAGICAL LINGERIE
Google Search: Official Squeem Shapewear Website. Click on Collections. Click on Classic. Click on Magic Silhouette. The Magic Silhouette is made of natural rubber and stimulates weight loss through high compression and perspiration! You can buy Squeem Lingerie at Amazon website.
EATING TIPS
1. Stop eating two or three hours before going to bed to help lose weight but never skip eating dinner!
2. Eat Healthy Foods: Lowfat Lean Meats like chicken/turkey/fish, High Fiber Foods, Fruits, Vegetables
3. Drink approx. 64 oz water each day and limit intake of soda pop, alcohol, sugar drinks
4. Buy foods marked LOW FAT, LOW CALORIES, LOW SODIUM, REDUCED SUGAR!
5. When eating snacks/desserts/candy limit intake to ONE ITEM, ONE SERVING PER DAY! Look on the package label to see how many ounces/amounts equal one serving.
6. Fresh Fruit and 100% Fruit Juice is naturally sweet and can help replace eating sweet desserts and candy.
7. Fresh Raw Vegetables & Dip can help replace eating Chips & Dip.
8. Limit intake of fast food restaurants, frozen meals, greasy/fried foods.
9. Try not to fry your food. It is healthier to bake, steam, boil, broil, healthy stir fry your food.
10. Keep a food journal to see what you are eating in EXCESS. Do research and find out how much sugar, salt, sodium, unsaturated fat, saturated fat, calories is needed for your age group. Monitoring the previous things found in FOODS AND LIQUIDS will greatly help with weight loss!
AEROBIC EXERCISE TIPS
1. Aerobic Exercise will get rid of fat located ANYWHERE on the body!
2. Burn calories by doing aerobic exercise at least 30 to 45 minutes per day, 4 or 5 days per week. Each person is different! You may need MORE or LESS exercise depending on your age, body weight, and calorie intake.
3. Using LIGHT wrist weights and ankle weights during your aerobic exercise will help burn more calories faster, plus it will build lean muscle.
4. Do a Warm Up and Stretches BEFORE exercising to prevent injury! Do a Cool Down and Stretches AFTER exercising to prevent body stiffness!
5. You must continue to SHOCK YOUR BODY to keep losing weight! If you do the SAME exercise routine for months, your body will get use to that routine and not work as hard to burn calories, therefore you will not see results!
6. You need energy DURING your workout, so drink drink some simple carbohydrates, like a sports drink or 100% fruit juice mixed with water.
7. AFTER your workout, repair your body and muscles (protein synthesis), by mixing 100% fruit juice (simple carbohydrates) with a protein powder (protein).
8. After exercising, IMMEDIATELY take a shower to remove sweat and dirt!
EASY INDOOR AEROBIC EXERCISES:
1. Turn on your favorite music and start Dancing! Do bursts of high intensity dancing to get your heart rate going and to break a sweat!
2. Step Aerobics. Buy a step bench and step aerobic exercise videos or the book, Tamilee Webb’s Step Up Fitness Workout at Amazon website.
3. Rebound Aerobics. Buy a mini trampoline and Urban Rebounding Workout DVD at Amazon website.
TONING EXERCISE TIPS
1. Toning Exercises or Weight/Resistance/Strength Training helps build lean muscle and strength, plus it increases your metabolism to burn more calories.
2. Don’t do toning exercises on consecutive days! Your muscles need 1 or 2 days of rest to repair themselves. Overworking your muscles can lead to injury and tears in the muscles that can take a long time to heal!
AB TONING EXERCISE TIPS
1. Do toning exercises that works all the ab muscles: Rectus Abdominis (six pack). Internal And External Oblique Muscles (love handles). Transversus Abdominus.
2. Using a Twist Board exercises your oblique muscles (love handles) and helps slim and tone your abs, hips, and thighs. Buy twist board at Amazon website.
3. Google search Stomach Vacuum. The transversus abdominus is an important muscle to exercise but usually it is neglected in ab exercises. If you do alot of ab exercises but still have a gut, you are probably not exercising the transversus muscle. You can flatten your stomach QUICKER by doing the Stomach Vacuum!
THESE EXERCISE VIDEOS HAVE GOTTEN ALOT OF POSITIVE REVIEWS ON AMAZON WEBSITE:
1. Lindsay Brin’s Postnatal Boot Camp
2. Lindsay Brin’s Postnatal Boot Camp 2
3. Jillian Michaels 30 Day Shred
4. Jillian Michaels 6 Week Six Pack
5. Callanetics 10 Years Younger In 10 Hours (dvd)
6. Quick Callanetics Stomach (dvd)
Callanetics is deep muscle exercises using small and gentle motions. Callanetics will QUICKLY tighten hips, butt, thighs, flatten the belly, lift the bust, firm the underarms, and tone the entire body.