[KCMomma]

OK girls, some have asked for some tips and tricks of getting back into shape. I'm all about helping as many girls as I can, but know that I'm DEFINITELY not an expert and do not have any type of license or degree. I simply know what worked for me, but am overjoyed to help you all with any questions you may have for fitness or health so shoot....who's got the first question?????

[fromustobaby]

KEWL!!

Me first!

Ok, how often would you consider to be "enough" to work out per week...
and of that, how much is cardio and how much weights...
thanks

[KCMomma]

Originally Posted by fromustobaby

Ok, how often would you consider to be "enough" to work out per week...and of that, how much is cardio and how much weights...
thanks

Good question! The answer is tough...sort of depends on what your goal is. Is your goal weight/fat loss? If so, I would say the majority of your workout should be focused on cardio. Cardio is imperative for weight/fat loss. It also depends on if you are new to lifting weights or not. If you are new, I would just stick to cardio for a few weeks, see how you feel then add in one day of lifting upper and one lower and the rest cardio. Also, I learned from my trainer to get a heart rate monitor to track how many calories you are burning rather than going a certain distance or time. So when you start out, shoot to burn 250-500 calories per session! So if you want to take it easy it will take you quite a while to burn those calories, but if you work your butt off the quicker you will burn those calories. Losing fat is all about calories in vs calories out!!! Hope that helped!

Oh and it takes 3500 calories to burn off 1lb of fat!!!! So take 3500 calories and divide that by how many times you are going to work out that week and that's how many calories you should burn!

[Celry]

Just want to add that you want to make sure you're doing your weight lifting. Cardio is super important, but the weight lifting will help bumb up your metabolism rate. You don't have to be actually lifting weights to get that effect. There are tons of things you can do lifting Kaiden that he will love and that will give you the same effect. My kids are tiny, so I can still do lifting exercises with them. THey both think it's great and giggle the whole time.

[Lyz]

I feel like I don't have enough hours in the day to get in a workout! I'm trying to strive for 2x/week bodypump (which is doing a full body weight lifting in 1hr class) and 1x/week yoga. Is that enough to make a difference? I'm okay if it's a slow process but I don't want to put in that much time away from Bella and it not make a differnece.

Also, what type of diet do you think works? calorie counting, low fat, low carb?

[MarinaAndCharlie'sMommy]

I could use some tips on some quick but really good workouts. I usually only get a chance to work out if Marina is taking a nap but her naps vary from 20-to an hour typically. On my days off I do get in about a 40 minute walk with Marina in the stroller. Also, how often do you do weights? I also need some tips on some good weight lifting exercises, especially for my arms and abs. Thanks so much for trying to help us all out. It's so sweet of you!

[KCMomma]

Originally Posted by Celry

Just want to add that you want to make sure you're doing your weight lifting. Cardio is super important, but the weight lifting will help bumb up your metabolism rate. You don't have to be actually lifting weights to get that effect. There are tons of things you can do lifting Kaiden that he will love and that will give you the same effect. My kids are tiny, so I can still do lifting exercises with them. THey both think it's great and giggle the whole time.

I couldn't agree more Valerie! Weight lifting is very important to get and keep your metabolism moving! At the beginning, Paige was too difficult to even take to the daycare at the gym so I would have to workout at home. So I would use her as a weight for leg lifts and she loved it. Plus when I did squats with the ball against the wall and her in the pack n play she thought I was playing hide and seek! Great fun for everyone!!!

[KCMomma]

Originally Posted by Lyz

I feel like I don't have enough hours in the day to get in a workout! I'm trying to strive for 2x/week bodypump (which is doing a full body weight lifting in 1hr class) and 1x/week yoga. Is that enough to make a difference? I'm okay if it's a slow process but I don't want to put in that much time away from Bella and it not make a differnece.

Also, what type of diet do you think works? calorie counting, low fat, low carb?

Lyz, I hear ya girl! Do you work full time too? Do you belong to a gym? Do they have a daycare? Or is it possible to workout after she goes to bed. I too struggle with fitting in a workout and trying to see Paige, but she goes to bed at 7pm every night so as long as DH is home, I use that time to hit the gym. It's hard to get the motivation to get there, but I feel so much better once I do. Yoga is awesome. I just started it recently myself, but I will say that yoga is something to add to your workouts, not replace any of your workouts. You still need to get in weights and cardio. So yoga is an added benefit, but not a replacement, IMO! I love it, and I think it's important but it doesn't get your heart rate going which is what you need to burn some fat. I would say doing anything CONSISTENTLY will make a difference, but it won't matter if you aren't eating healthy. Diet is by far the biggest portion of losing and maintaining weight loss. I wouldn't say that I follow any specific type of "diet" plan, just a well-balanced eating healthy plan. When I went to my trainer I counted calories and would journal everything to show him. He would make changes as to when I should eat what carbs/fruits etc. So although counting calories is important all calories are not created equal. I would say I try to keep my calories now around 1700 but when I was training with my trainer is was around 1300-1500. I also want to stress how important protein is. You should have protein with every single meal/snack. Also, don't be afraid of carbs. They provide you fuel to keep your body going. Just make sure they are the right kind of carbs, oatmeal, sweet pot, brown rice, fruit. Hope that helps some!!!

[KCMomma]

Originally Posted by Marina'sMommy

I could use some tips on some quick but really good workouts. I usually only get a chance to work out if Marina is taking a nap but her naps vary from 20-to an hour typically. On my days off I do get in about a 40 minute walk with Marina in the stroller. Also, how often do you do weights? I also need some tips on some good weight lifting exercises, especially for my arms and abs. Thanks so much for trying to help us all out. It's so sweet of you!

So, I'm assuming you are working out at home right? Do you have dumb bells or any type of cardio equipment? If not, would it be possible to get some dumb bells or kettle bells or even some resistance bands? Just something to give you some added resistance? If you have a limited amount of time, I would say you need to do quick exercises with very limited amount of rest time between sets.

You could so something like this:
Cardio for 1 minute (jog in place, run your steps, sprints in your back yard, jumping jacks, squat thrusts)
Plie squat with dumbbell (legs spread far apart with toes pointed out, hold db by the end and squat down) for 30 seconds,
cardio for 1 minute,
bench dip (use a chair or bench) for 30 seconds,
wide squat with db press (squat down and when you stand up press the dumbbells up over your head, hold db with palms facing in toward your head) for 30 seconds,
cardio for 1 minute,
walking lunge with dumbbell for 1 minute alternating legs,
push-up for 30 seconds.
Repeat this circuit two - four times

I get a lot of my ideas from Oxygen Magazine...love it and I bought the book "The Women's Health Big Book of Exercises" and love it! So that's a thought too. I've also heard awesome things about P90X and Jillian Michaels 30 day shred. I've never done either of them, but have heard they are good. So that's an option too!

When you do your 40 minute stoller walk with Marina, could you job instead of walk? That would help too!

I lift about 5 times a week different body parts with cardio mixed in. I also do one long day of just cardio and one day off. When I was training with my trainer I did 2 days a week of upper body workouts with cardio and two days of lower body workouts with cardio and just cardio on all the other days.

I forgot about abs...but sits, crunches (with or without holding a db), planks and side planks are awesome!!! You can always do planks during commercial breaks try 30 seconds at a time and work your way up. Hope this all makes sense and helps you all some!

[~*Jackie*~]

Awesome info, Gwen!!! I'm not a Mommy but I can certainly use the advice!

[CandaceDianne]

I do agree that the 90 day shred is an amazing 26 min workout (from start to finish). All you need are some weights. Jillian will kick your butt!!

[Lyz]

Originally Posted by KCMomma

Lyz, I hear ya girl! Do you work full time too? Do you belong to a gym? Do they have a daycare? Or is it possible to workout after she goes to bed. I too struggle with fitting in a workout and trying to see Paige, but she goes to bed at 7pm every night so as long as DH is home, I use that time to hit the gym. It's hard to get the motivation to get there, but I feel so much better once I do. Yoga is awesome. I just started it recently myself, but I will say that yoga is something to add to your workouts, not replace any of your workouts. You still need to get in weights and cardio. So yoga is an added benefit, but not a replacement, IMO! I love it, and I think it's important but it doesn't get your heart rate going which is what you need to burn some fat. I would say doing anything CONSISTENTLY will make a difference, but it won't matter if you aren't eating healthy. Diet is by far the biggest portion of losing and maintaining weight loss. I wouldn't say that I follow any specific type of "diet" plan, just a well-balanced eating healthy plan. When I went to my trainer I counted calories and would journal everything to show him. He would make changes as to when I should eat what carbs/fruits etc. So although counting calories is important all calories are not created equal. I would say I try to keep my calories now around 1700 but when I was training with my trainer is was around 1300-1500. I also want to stress how important protein is. You should have protein with every single meal/snack. Also, don't be afraid of carbs. They provide you fuel to keep your body going. Just make sure they are the right kind of carbs, oatmeal, sweet pot, brown rice, fruit. Hope that helps some!!!

Bella goes to daycare fulltime during the day so I can't bring myself to putting her there for me to workout too

I track calories on livestrong.com and it's helped me make good decisions and plan out my meals (there's on app on my blackberry so if we are ordering out for lunch I can check to see what is the best food selection for me before I order)

It's definitely hard to find the time but my hubby is really supportive and willing to help me any way possible. I'm a really crazy busy person with 3 jobs so I have to find some sort of balance

The weather is turning to fall here so it's fantastic walking weather! Last night we ate dinner and then went on a 30 minute walk where I pushed the stroller. Bella loved it and so did I (hubby too!) So, if I can't make it to the gym this is what we'll do.

I agree with the 30 day shred. I did it for a bit but I lack motivation at home Thanks for the tips Gwen!

[KCMomma]

Originally Posted by Lyz

Bella goes to daycare fulltime during the day so I can't bring myself to putting her there for me to workout too

I track calories on livestrong.com and it's helped me make good decisions and plan out my meals (there's on app on my blackberry so if we are ordering out for lunch I can check to see what is the best food selection for me before I order)

It's definitely hard to find the time but my hubby is really supportive and willing to help me any way possible. I'm a really crazy busy person with 3 jobs so I have to find some sort of balance

The weather is turning to fall here so it's fantastic walking weather! Last night we ate dinner and then went on a 30 minute walk where I pushed the stroller. Bella loved it and so did I (hubby too!) So, if I can't make it to the gym this is what we'll do.

I agree with the 30 day shred. I did it for a bit but I lack motivation at home Thanks for the tips Gwen!

Good for you for tracking your calories on livestrong.com. I bet that helps a ton. Diet is a huge portion so if you keep that tight you should be good. 3 jobs...girl are you crazy???? You need a break!!! I'm glad your hubby is supportive. I can't stress how important that is to have a DH that is supportive. That will help a ton. Good for you for getting out and walking. Every little bit helps! Lack of motivation...everyone goes through that, but you just have to be honest with yourself and make YOU a priority!

[JessMitch]

So i haven't even had my baby yet but i've already been thinking about the weightloss after she comes! I wasn't really working out before i got pg, and i've read that you shouldn't really start working out if you weren't already. Although, I know i need to start going on walks at night, at least before it starts getting cold. Something to keep me moving on a somewhat regular basis.

Now, i'll be staying home for 4 months after she's born... so i would really like to put that time to good use! I'm assuming i won't want to start working out immediately after giving birth, what with being sore and all! but I'd really like to lose the baby weight with a good deal of other weight I had before. I have a calorie counting app on my phone which will come in handy... but now i need to know about the workouts. This may be premature because i don't know how long of naps my baby will take etc. Also, DH works pretty late into the evening and honestly, I'm not a big fan of the gym... its full of juiceheads (excuse my jersey shore expression) and its super expensive in my area! Plus i know how i am about quitting the gym so instead of potentially wasting money, i'd rather start workingout on my own and if i stick with it, then join the gym you know? So i have an eliptical but it sucks and the handle comes off while using it and it gets so frustrating that i tend to jump off and kick it! well, while i was using it anyway! so is something like px90 or a video of some sort my next best option for cardio? walking won't be an option since i'm due in feb... although now that i think about it last march was pretty warm in CT so by the time i'm ready to work out walks will def be an option... so like i said, it's premature, but since i can't work on weight loss now, it helps to at least be thinking and planning for the future!

[KCMomma]

Jess, it's never to late to start exercising. Now I wouldn't suggest going all out and start lifting heavy weights or running marathons or anything. Have you thought about yoga? I started doing prenatal yoga and loved it. It seemed to help me a lot. Just a thought. You are right when you say you won't start workouts right away after birth, especially if you have a c section (like I did) it will take some time to heal but if you slowly start walking around you will be good by about 8 weeks PP. As I mentioned before your diet will be KEY!!!!!!!!!!!!! I just cannot stress enough how important it is to eat healthy. You will see a vast imporvement in your body if you truly (and be honest with yourself) truly stick to a well-balanced diet. You can still get a good workout at home, but you will definitely get a MUCH better workout at a gym. Do you not like gyms because you are unsure of what to do there? Is there possibly a YMCA around or community center that you could join? There are just so many different options of equipment that you can use there to help you. However, if you are adamant about not going to a gym then you can still get in a good workout at home. Do you have dumbbells or resistance bands? I know you said that your ellipitcal is broke, is there a way to get it fixed? Or possible invest in another piece of cardio equipment? Check out one of my earlier posts about a possible workout to do at home. Hope that helps some.