The summer is coming and you need to lose that weight for swimsuit and shorts season, right? Losing that last 20 pounds or so can be torturous, to say the least. After I was pregnant, losing 20 pounds seemed impossible, but I had to do it for my own health. I will share with you my workout and meal plan that helped me succeed with losing the post-pregnancy weight and allowed me to be in optimal shape for summer. As with any workout or meal plan, be sure to check with your doctor before beginning.
My first line of defense against the battle of the bulge was to utilize weight training. My workouts consisted of the following: Moderate weight lifting (12-pound dumbbells) 3 days per week, with at least two of the days incorporating a cardio of my choice. My dumbbell workout was very basic but highly effective; not only did it strengthen and tone my body, but it increased my heart rate at the same time. I hit all the major muscles groups in one session. My workout resembled something like this:
- Lat row pull backs (back muscles) 10 reps
- Overhead press(shoulders) 10 reps
- Squats 10 reps
- Lunges(alternating legs) 10 reps
- Bicep curl 10 reps
- Triceps extensions (overhead) 10 reps
This workout would be repeated for a total of 4 sets (in succession), meaning each muscle group is worked for a total of 40 reps. You only rest after each round for about 2 minutes. I would usually incorporate sprints or treadmill walking (or outside on a nice day) for about 30 minutes at least two to three times per week. You can also throw in some calf and abdominal exercises at your discretion.
Remember: Lighten your weights as needed until you build your strength.
Your meal planning is of utmost importance in getting lean and healthy. I utilized The Eat Clean Diet by Tosca Reno. The premise behind this form of eating is that your meals are “clean” meaning nothing processed and they are lean. You incorporate all the necessary food groups for optimum health, while making sure to eat 4 to 5 meals per day. You should be eating every two to three hours in order to keep your blood sugar regulated. She gives you meal plans with recipes as well as workout tips in her books. I found that with implementing this type of meal plan, I was more energized throughout the day.
I hope you find these tips helpful in jumpstarting your spring workout, just in time for summer. Wishing you happiness and health!