GET­TING INTO SHAPE

New Zealand Fitness - - IN THIS ISSUE -

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.

CLEAN EAT­ING

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.

EX­ER­CISE

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

body back.

Aim for three to five days of re­sis­tance train­ing a week, last­ing be­tween 30 to 45 min­utes.

Newspapers in English

Newspapers from New Zealand

© PressReader. All rights reserved.