fitness tips for women
I love the end result of pregnancy. Holding that little baby in my arms and knowing that he or she is mine to love and nurture has to be one of the best feelings in the world. However, pregnancy itself was never my favorite. I would feel nauseous and sick until I ate, which meant I was basically eating all the time. That all added up to a 50 pound weight gain in both of my pregnancies. I struggled to lose the weight after my first child. With my second, I was more prepared and was able to get back to my pre-pregnancy weight in only six months. How did I do it? The following tips worked for me.
Breastfeeding is a personal choice, and no woman should feel obligated to feed their baby in this manner. However, mother’s milk is recognized as being the best for the baby, and it is a great way to slim down in the early months of pregnancy! With no other interventions, I lost 30 pounds in three months after my second child. All I did was breastfeeding her. I thought the weight would keep coming off, but I everything slowed down at that 30 pound mark. Therefore, I knew I had to do a little more.
With two young children, I knew that going to the gym was out of the question. I’d never been a runner, and the baby was too young to sit in the jogging stroller. Therefore, I decided to walk. I invested in a pedometer and spent a week tracking how many steps I took in a day on average. I then decided to try and double that. I got my steps in by going on walks with the kids and even just moving around more in the house when I knew my steps were low. While the weight did not fly off, it did come off consistently, and I lost ten more pounds in about six weeks. Still, I had a little more to go.
When you are breastfeeding, you need to make sure you get adequate nutrition. Therefore, dieting was out of the question. However, I knew I could make smarter food choices, and I started with breakfast. I usually grabbed whatever was quickest, indulging in a bagel or a poptart. I decided to start my mornings off with smoothies instead, knowing I could also give them to my son. My favorite was low-fat yogurt mixed with frozen strawberries, banana and a little orange juice. It was a great way to get the day started! I made small changes at each meal, and again, the weight slowly came off until I reached my goal.
Losing pregnancy weight is not easy, but it can be done. Breastfeed if you can, move around more than normal and make small changes to your diet. Before you know it, you will look great and feel better about yourself too!
We hope that these tips will help you to lose your pregnancy pounds very soon. If you are looking for some effective workouts that were designed especially for women after pregnancy, then the video below can also be useful for you…
All the best!
More and more women are discovering the benefits of strength training, and learning how to build the body that they have always wanted. The outdated idea of cardio being for women and strength training being for men has been recognized as incorrect and personal trainers now teach strength training workouts for women on a regular basis.
But what about the women who cannot afford personal trainers? Well, the good news is that strength training workouts for women are not really all that different to strength training plans for men. In fact, a man and a woman could follow the same programming and get equal benefit, the only difference being that women would use lighter weights than the man.
The best strength training workouts for women who are beginners is a linear progression programme such as Mark Rippetoe’s Starting Strength. This programme involves starting with a very light weight and working on a plan which uses the squat, bench, dead lift, row and power clean for three sets of five. The idea behind the programme is that after each workout you increase the amount of weight that you lift, until you are unable to increase it any further. If you fail on a lift three workouts in a row, you reduce the amount you were lifting and work back up to that limit, hopefully surpassing it the second time around.
This linear progression system is incredibly effective for beginners, and is a good way to build up a decent base of strength. The lifts used exercise the whole body, and this means that they are good for injury prevention too.
Training for Different Goals
If you are interested in getting stronger then you will need to combine strength training with adequate rest and good nutrition. While beginners can see some strength gains just from central nervous system adaptation, muscle growth requires adequate protein intake and ideally a calorie surplus.
Women who are interested in losing fat and looking more toned may have success with the idea of recomping. This involves strength training while eating at a small calorie deficit. The strength training helps the body to hold on to muscle mass while the calorie deficit means that the body burns fat for energy. The end result is a leaner looking body.
Bulk is Not an Issue
One common concern among women who are just getting started with weight training is that it will make them look big and bulky. The truth is that it is almost impossible for a woman to get very bulky through weight training unless they eat a huge amount of food and spend an awful lot of time in the gym – meaning training several times per day, and doing little other than eating, sleeping, taking supplements and lifting.
The bulky looking female bodybuilding competitors devoted their entire lives, for many years, to building that physique – and it is an insult to their hard work and dedication to imply that someone could get there by accident. Even a hard-working casual trainee would get only an athletic looking physique for their efforts in the gym, and most women actually like the athletic look, but simply misunderstand the amount of work that it takes to get there. If you would like to achieve that look, then you should start with a strength training routine, and then focus on tracking your calorie intake to either lose or gain weight, depending on the long term goal you have in mind. It will take a sustained effort, but resistance training can get you to your goal.
Well, we hope that this post was helpful for you. If you try to find recommended strength training workouts for women then the 30 minute workout below can be a great choice to start with… All the best!