where to 'start' post partum
rachmaree
Posts: 782 Member
Hi guys,
Just wondering what you would suggest for me... I had a baby 3 and a half months ago, and have been fairly successful in losing the baby weight. I actually weigh less now than when I got pregnant.
Before I got pregnant I was basically lifting weights probably 4 times a week, not much cardio.
At the moment I can't decide what kind of program I should follow. My arms/ shoulders look almost the same as pre-pregnancy, the stomach is taking much longer to get back to normal. I am currently trying to train 4 days a week- one day legs, one day shoulders/ triceps, one day chest/ biceps, and one day back. I'm just not sure if I should go back to something more basic, like following starting strength or something like that, but the gym we attend does not have a squat rack, just the smith machine and barbells, of course. I can't decide what would be most efficient/ effective. I'm really happy with my upper body, but want to see more progress with strength and lower body. I don't work abs at all as I believe that's more diet related.
I also do spinning twice a week, 2x 30 minute sessions with a friend, as I have the added bonus that she can watch the baby while I use her bike, and I am loosely doing the couch 2 5k on the treadmill when I am not able to get out of the house for a workout or have a low activity day.
Wondering what you think? Something like a full body workout 3 times a week where I put in 100% effort, or stick with a 4 day split? Add more cardio?
Interested in your input!
Just wondering what you would suggest for me... I had a baby 3 and a half months ago, and have been fairly successful in losing the baby weight. I actually weigh less now than when I got pregnant.
Before I got pregnant I was basically lifting weights probably 4 times a week, not much cardio.
At the moment I can't decide what kind of program I should follow. My arms/ shoulders look almost the same as pre-pregnancy, the stomach is taking much longer to get back to normal. I am currently trying to train 4 days a week- one day legs, one day shoulders/ triceps, one day chest/ biceps, and one day back. I'm just not sure if I should go back to something more basic, like following starting strength or something like that, but the gym we attend does not have a squat rack, just the smith machine and barbells, of course. I can't decide what would be most efficient/ effective. I'm really happy with my upper body, but want to see more progress with strength and lower body. I don't work abs at all as I believe that's more diet related.
I also do spinning twice a week, 2x 30 minute sessions with a friend, as I have the added bonus that she can watch the baby while I use her bike, and I am loosely doing the couch 2 5k on the treadmill when I am not able to get out of the house for a workout or have a low activity day.
Wondering what you think? Something like a full body workout 3 times a week where I put in 100% effort, or stick with a 4 day split? Add more cardio?
Interested in your input!
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Replies
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Hi guys,
Just wondering what you would suggest for me... I had a baby 3 and a half months ago, and have been fairly successful in losing the baby weight. I actually weigh less now than when I got pregnant.
Before I got pregnant I was basically lifting weights probably 4 times a week, not much cardio.
At the moment I can't decide what kind of program I should follow. My arms/ shoulders look almost the same as pre-pregnancy, the stomach is taking much longer to get back to normal. I am currently trying to train 4 days a week- one day legs, one day shoulders/ triceps, one day chest/ biceps, and one day back. I'm just not sure if I should go back to something more basic, like following starting strength or something like that, but the gym we attend does not have a squat rack, just the smith machine and barbells, of course. I can't decide what would be most efficient/ effective. I'm really happy with my upper body, but want to see more progress with strength and lower body. I don't work abs at all as I believe that's more diet related.
I also do spinning twice a week, 2x 30 minute sessions with a friend, as I have the added bonus that she can watch the baby while I use her bike, and I am loosely doing the couch 2 5k on the treadmill when I am not able to get out of the house for a workout or have a low activity day.
Wondering what you think? Something like a full body workout 3 times a week where I put in 100% effort, or stick with a 4 day split? Add more cardio?
Interested in your input!
I would consider something like All Pros and you'll have to substitute the barbell squat. Perhaps a goblet squat or a split squat or leg press for examples.
This would have you training full body 3/week -- if you're going to the gym 4/week you could add in cardio on the 4th day.0 -
Congratulations on a what sounds like a super healthy pregnancy! You sound like you are doing so many great things for you and your baby!
One thing that my doctor and nurses keep telling me (which is on repeat in my head all day long, as I am 16 weeks pregnant and up 10 pounds...yikes) is that it takes 9 months to make that baby...and usually takes about 9 months to get your body back.
I also know that if you are breastfeeding (not sure, but just in case) your body will really hold onto those last 5-10 lbs of fat until you aren't anymore; just natures way of making sure baby gets what he or she needs.
Congratulations again!0
