How to Lose Pregnancy Weight  

So you’ve just your first, second, third or even tenth child!! Congratulations on surviving those 9 long months where that little one inside you kicked and attempted to destroy your body.  Now that a majority of you time is taken up by your child or children, how are you going to lose that pregnancy weight??  Here we’ll go over some great tips to jump start you back into those skinny jeans that now seem like a distant memory. 

Use free weights/bodyweight or Cables for your strength training: 

When you use free weights or body weight for exercises, you are using a lot of balance which you might not realize.  You’re body is working more that just the target muscle group.  Your body is also working to keep its balance and to stabilize itself with this new weight is has acquired.  This will result in more calories burned in the same amount of time. 

Finally Get Back Into Your Pre-pregnancy Skinny Jeans!!

Exercise multiple muscle groups at the same time: 

I’m sure you’ve heard the expression “Get more bang for your buck.”  Well this is exactly what we’re referring to here.  You don’t have time to isolate and work out each individual muscle in your body.  Also you are not a competitive body builder so there is really no need to do so.  So instead of doing leg extensions, do squats, which works your entire leg, not just your quadriceps.  Instead of Kickbacks and Pushdowns, do Bench Press or Dips.  These exercises work chest triceps and shoulders together.  

Group exercises into a super set: 

If you group two or three exercises together and alternate between them only resting after you’ve completed the super set, you will really burn a lot of calories while really shortening your workout time. You can do the same muscle groups if you like, but if you get too fatigued try and alternate between two different muscles groups.  For example, so push ups/bench press, then straight to curls, then a shoulder exercise, then rest.  This keeps you heart rate elevated for long and keeps your workouts short and efficient.  

How many reps should I do?? Answer: 8-12 

Research has determined that the best range of repetition to do lies in between 8 and 12 repetitions.  This amount is optimal for the building of lean muscle.  Lean muscle is very important to weight loss especially after pregnancy.  This muscle stimulates your metabolism and burns fat.  High repetitions have been praised for years but it really isn’t the answer.  You shouldn’t do your cardio in the weight room.  Moderate weight in this range will help you build that lean strong body you want.  

30-60 second Rest in between sets: 

Although this might not seem like enough rest, there are big benefits to resting a minute of less.  First it keeps your heart rate elevated while giving you at least enough time to catch your breath.  Second, it will start to force your muscle to quickly recover when you start using this practice which will help you get out of the gym faster and on your way to picking up your little one from day care.   

Total Body Workouts:

Our body works in unison with all the different systems and especially muscle groups.  When you bend down to pick up your child you are using a variety of muscles from different muscles groups.  So when you’re at the gym, you want to work all your major muscle groups every workout.  This way you don’t need to workout 5 times a week to cause you’ve broken you workout into different days for different body parts.  A full body workout 3 days a week will give you great results fast. 

Cardio PLUS Strength Training: 

Yes, Cardio is a key component to weight loss especially post partum.  But a strength training program is necessary to get rid of that extra body fat that was brought on by you pregnancy.  Strength training burns calories while you exercising and the lean muscle you build burns calories when you are not exercising….what more could you ask for?? 

These tips will save you time at the gym, and really teach you how to lose pregnancy weight fast and efficiently.  

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