Exercise is good for the Mom who needs to lose weight after giving birth. But running after your toddler isn't enough. The encouraging news is that losing pregnancy weight is a practical goal for busy Moms. The following 5 ways can minimize your workout time and increase your ability to burn fat and hence lose weight quickly and effectively to make you look fabulous.
1. Strength Training
The type of strength training that works to strengthen your lost muscle mass is called resistance training. It essentially increases muscle density and hence makes your muscles lean. Resistance training requires simple equipment such as an exercise ball, dumbbells or cable weight machines. You can also use your body weight to do lunges or squats to work your muscle groups. Strengthening your muscles will increase your metabolism and your ability to burn the baby fat more quickly.
2. Perform Compound Exercises
If you want to lose pregnancy weight fast, then you have to forget isolation exercises for now and concentrate on doing compound exercises. Compound exercises work several muscle groups at the same time. Therefore, you will be stimulating many muscle fibers at once and that will in turn, result in more energy required and calories burned. A compound exercise like squats or lunges can burn more calories that just doing stomach crunches. Squats will work the muscles of your lower back, legs and buttock compared to crunches only working your stomach muscles.
3. Pair Up your Exercises
Muscles exist in pairs and as such they work as a team. So, in order to maximize the number of calories you can burn in a workout session, you need to do a full body workout. This involves alternating your workout session between your upper and lower body. As mentioned before, the more muscle groups you work, the more fat burned and hence the more quickly you will lose the pregnancy weight and fit into your bikini.
4. Reps Low and Rests Low
One of the most effective methods to trim your tummy and build lean muscle is to complete your exercises with maximum effort and in short bursts. To accelerate quick lean muscle growth, studies have recommended that your reps be between 8 to 12 reps for each exercise. And after each set, you should rest between 30 to 60 seconds. Thus you will have the benefit of an increased metabolism; more calories burned and less time spent working out.
5. Cardio in moderation
Most Moms are under the misconception that cardio is the best and only exercise to do when it comes to losing the baby fat. That is not completely true. Yes, cardio burns calories but just for the duration of the time spent exercising. Cardio builds the stamina of the heart and leg muscles but does not make them lean muscle.
Cardio burns fat for the short term and does not give you lean muscles. The proper way to get toned muscles is by incorporating some resistance training into your weekly workout schedule. You can alternate your cardio training days with your resistance training days to get a more balanced workout schedule.
Pregnancy weight does not define who you are as a Mom or as an individual. In order to lose your tummy and get back to being fit and lean is to embrace a healthy lifestyle. By applying these strategies to your workouts, the gorgeous woman on the inside will match the gorgeous woman on the outside.
1. Strength Training
The type of strength training that works to strengthen your lost muscle mass is called resistance training. It essentially increases muscle density and hence makes your muscles lean. Resistance training requires simple equipment such as an exercise ball, dumbbells or cable weight machines. You can also use your body weight to do lunges or squats to work your muscle groups. Strengthening your muscles will increase your metabolism and your ability to burn the baby fat more quickly.
2. Perform Compound Exercises
If you want to lose pregnancy weight fast, then you have to forget isolation exercises for now and concentrate on doing compound exercises. Compound exercises work several muscle groups at the same time. Therefore, you will be stimulating many muscle fibers at once and that will in turn, result in more energy required and calories burned. A compound exercise like squats or lunges can burn more calories that just doing stomach crunches. Squats will work the muscles of your lower back, legs and buttock compared to crunches only working your stomach muscles.
3. Pair Up your Exercises
Muscles exist in pairs and as such they work as a team. So, in order to maximize the number of calories you can burn in a workout session, you need to do a full body workout. This involves alternating your workout session between your upper and lower body. As mentioned before, the more muscle groups you work, the more fat burned and hence the more quickly you will lose the pregnancy weight and fit into your bikini.
4. Reps Low and Rests Low
One of the most effective methods to trim your tummy and build lean muscle is to complete your exercises with maximum effort and in short bursts. To accelerate quick lean muscle growth, studies have recommended that your reps be between 8 to 12 reps for each exercise. And after each set, you should rest between 30 to 60 seconds. Thus you will have the benefit of an increased metabolism; more calories burned and less time spent working out.
5. Cardio in moderation
Most Moms are under the misconception that cardio is the best and only exercise to do when it comes to losing the baby fat. That is not completely true. Yes, cardio burns calories but just for the duration of the time spent exercising. Cardio builds the stamina of the heart and leg muscles but does not make them lean muscle.
Cardio burns fat for the short term and does not give you lean muscles. The proper way to get toned muscles is by incorporating some resistance training into your weekly workout schedule. You can alternate your cardio training days with your resistance training days to get a more balanced workout schedule.
Pregnancy weight does not define who you are as a Mom or as an individual. In order to lose your tummy and get back to being fit and lean is to embrace a healthy lifestyle. By applying these strategies to your workouts, the gorgeous woman on the inside will match the gorgeous woman on the outside.
About the Author:
Before you sign up at the gym to trim your tummy, make sure you visit Teresa Brown's blog for more information on how you can lose weight after giving birth with a lifestyle program designed for Moms on the go.
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