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baby weight
arnold schwarzenegger
weight resistance
lifting weights
intense exercise
resistance training
high intensity
ways to lose weight
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weight training
Workouts To Lose Baby Weight
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I am always being asked for workouts to lose baby weight. New mothers everywhere are looking for simple ways to lose weight following the birth of their child. With so much information out there it can be difficult making sense of all the various options. With this article I will briefly cover some of the various different workouts to lose baby weight in a simple manner.

So what makes a good workout to lose baby weight? There are a few factors to consider when planning effective workouts to lose baby weight. Firstly you must take into consideration how long it was ago you gave birth. The general recommendations is that new mother’s wait around 6 weeks before starting any intense exercise, but listen to your body and do not start too early if you are not ready! Then it is time to look at intensity v duration. If you plan to work at a high intensity (such as sprinting), you must keep the session short as the body cannot sustain extended periods of work for a long duration. Whereas if you plan to work at a lower intensity (such as jogging), you must up the duration. The first option may suit you better if you are struggling to fit exercise into your busy schedule, while option 2 could work if you have set aside specific times to exercise during the week. Or you could be really crazy and mix the 2!

Now to look at some types of workouts to lose baby weight. I would recommend incorporation some form of weight/resistance training into your exercise when trying to lose baby weight. Now before you think to yourself you have no interest in bodybuilding, lifting weights will not turn you into a female version of Arnold Schwarzenegger. Females do not produce enough testosterone to build freakish amount of muscle, no matter how much weight you lift! What weight training will do for you, is raise your metabolism for hours after your workout. Meaning that if you do have that piece of chocolate on the off day, it will not run straight to your hips! Try to fit in 2 x 30 minute resistance training sessions per week, focusing on exercises such as squats, lunges, rows, bench presses, shoulder presses. These exercises will use the maximum amount of muscles at once, allowing you to burn as many calories as possible in a short amount of time.

Where would any weight loss plan be without some form of cardio! Cardio is the main workout of choice for most people when they think of weight loss, but remember not to neglect the resistance training in place of cardio! Cardio can come in many forms and can be done at many different times during the day. Try going for a short walk before breakfast for a really specific fat burning workout. When you sleep your body releases fat deposits into your bloodstream. Upon awaking these deposits are your main sources of energy for exercise, providing you keep the intensity low. On the other hand you could finish off your 30minute resistance training with 15 minutes of interval training. This is where you pick an activity (rowing, cycling, cross trainer, running etc) and perform an intense bout of work followed by a less intense period then repeat. For example, rowing fast for 30s followed by rowing slow for 30s then repeat across 15mins. You can play about with work/rest periods depending on your fitness level. As mentioned before, if you are planning some workouts to lose baby weight that are short for a short session make it intense. If you are going for a longer session you can afford to make it a little less intense.

There is a way that you can mix the 2 of these sessions together in some all-out crazy fat burning workouts to lose baby weight that only takes 4 minutes. Yes that’s right I said 4 minutes! Now before I disclose the secret, I must say that I would not try this unless you have been back exercising for a few weeks. Ok, the secret workout is called Tabata. Developed by Dr Izumi Tabata in Tokyo, Tabata training is very intense and effective. One of the main attractions is the short amount of time you need to do it for to produce results. Tabata is 20seconds of very intense work followed by 10seconds rest. This is repeated 8 times, giving us a total of 4minutes. Tabata works best when paired with either sprinting or squats. If sprinting simply run as fast as you can for 20s, stop, turn round, and repeat after 10s rest. If squatting, start with bodyweight squats and add weight slowly as it does not require much weight to produce effects. When thinking about workouts to lose baby weight, Tabata is up there at the top of the list!

When planning your workouts to lose baby weight, try and build in some form of the topics discussed within this article. An example workout plan could be:

Day 1: 30min resistance training & Tabata

Day 2: off

Day 3: 30min resistance training

Day 4: Tabata

Day 5: Off

Day 6: 60min run

Day 7: Off

Again this can be added to or taken away from, but it is a good starting point. I hope this article has given you some good ideas for workouts to lose baby weight and has been informative and helpful.


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