GETTING INTO SHAPE
Post-baby By Meaghan Terzis
WHaving a babyy baby is not easy on the body, dy, writes writesw MEAGHAN N TER TERZIS, RZIS, who also knows ws from first hand experience ce thaat that exercise might be a littlle little daunting.
here to star t? What too do? Will I everver get my body back? There is noo better time to star t exercising than right now.ow. Not only will it help youou lose the baby weight, it might also save your sanitanity.y. Star t slowly, be consistenttent and yes,y you can get your body back.ck. Here areare five tips to help begin getting into shapeshape:e:
TAKE YOUR TIME
Star t of f slowly and listen to your body. Consult with your family doctor first if you are unsure. You want to ease into things, especially if exercise is new to you. Star t of f by walking and stretching. Your strength will come by being persistent and sticking to a plan.
Diet is a major part of weight loss. Did you know roughly 80 per cent of your results come from diet? To star t cleaning things up, eliminate most processed, salty and sugary foods. Stick to healthier options like fruits, vegetables, Greek yogurt and complex carbohydrates, like sweet potatoes and brown rice. Eliminate saturated fats and add in healthy fats like the ones that are naturally found in nuts, avocados and olive oil. Eat lean sources of protein to help build muscle. Aim to eat five to six healthy meals a day, eating every two and a half to three hours to keep your metabolism revving all day long. Cut down on alcohol and increase your water intake to roughly eight glasses a day to make sure you stay properly hydrated. If you're looking for a hot beverage choose green tea over cof fee. It is full of antioxidants. If you are unsure of these tips or have or have a medical condition that requires a specific diet, consult with a nutritionist to customize an eating plan that's right for you.
Whether it's walking, jogging, biking or going to the gym – there are so many different forms of exercise. Pick something that you enjoy and that you will stick with. If you are new to a gym you might want to hire a personal trainer to show you proper technique to avoid injur y. Incorporate strength moves into your workout with squats, pushups, bicep curls and lunges. Weight training helps to tone and build muscle – just remember the more muscle you have the faster and more efficiently you will burn fat and develop the body you want. Aim for three to five days of resistance training a week, lasting between 30 to 45 minutes. es. When it comes to cardio, o, aim for at least 20 to 30 minutes three to five days ys a week. Remember to always ays listen to your body.
TRACKING YOUR UR PROGRESS
Keeping track of your ur progress is a great way to see results. It was one of f the best tools for my weight loss journey. It makes you accountable and will help you stay on n track. Star t by keeping a logbook of all your workouts. Record what body parts you trained, the exercise you did, how many reps and sets were completed and even the amount of weight that you lifted. Next keep a log of your diet. Record all of your meals and everything you eat. If you eat poorly, circle it in red. This will help to push you to eat better the next day. Last but not least, take photos of yourself in a bathing suit or a workout bra and shorts and take these photos once a month. This is a great way to see your progress and to help motivate you.
REST AND SLEEP
I know that as a busy mum, sometimes a good night's sleep can be hard to come by, but you should aim for seven to eight hours a night. Sleep is important, not only for your mental health, but your physical health as well. It is also important not to over train your body. You want to make sure you are taking some days of f inbetween workouts to let your body fully recover. If you're anything like myself and are go, go, go, all the time, tr y a yoga class – it will help to relax you and might even help you get a good night’s sleep.
Start slowly, be consistent and yes, you can get your
Aim for three to five days of resistance training a week, lasting between 30 to 45 minutes.