Workout After Having Baby
Moderators: Boss Man, cassiegose
Workout After Having Baby
I just had third child about a month ago and am headed back to the gym. I can't over do it but I am ready to workout and finally get back in shape. I am about 90 lbs. over weight and want to shed most of it by this summer. What are the best types of workouts to do to get me into shape without over doing it? Plus, I have no idea how to make the best out of workouts. What should I focus on? Any help would be great! Thanks.
Re: Workout After Having Baby
Do basics again to readjust.
Total body workout 3x a week alternate days.
1 exercise per muscle group, 2 sets of 8-10 reps.
Do things like Deadlifts, Squats, Bench presses, Shoulder work etc , chuck in a set of dierct stuff on Biceps and Triceps like Hammer Curls, Tricep Presses etc, unless you're doing two or possibly more than two, "row" or "press" exercises, in which case leave out the direct stuff, so you don't over do it on Arms and add things like Planks or Leg Raises or Roman Chairs in for Abs.
Abs done for 30 seconds intially on Planks, or 2 sets of 10 on the others.
Cardio, 30 minutes, low level interval 2x a week.
So your schedule looks a bit like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day Off
This stops you training 5 days straight with 2 days of nothing.
This basic structure can be adhered to for 4-6 weeks.
Small muscles, smallest dumbbells. Larger ones next size up. Barbells, weight free to start and machine based stuff, 2 plates max to start, for handle or cable based machines.
Total body workout 3x a week alternate days.
1 exercise per muscle group, 2 sets of 8-10 reps.
Do things like Deadlifts, Squats, Bench presses, Shoulder work etc , chuck in a set of dierct stuff on Biceps and Triceps like Hammer Curls, Tricep Presses etc, unless you're doing two or possibly more than two, "row" or "press" exercises, in which case leave out the direct stuff, so you don't over do it on Arms and add things like Planks or Leg Raises or Roman Chairs in for Abs.
Abs done for 30 seconds intially on Planks, or 2 sets of 10 on the others.
Cardio, 30 minutes, low level interval 2x a week.
So your schedule looks a bit like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day Off
This stops you training 5 days straight with 2 days of nothing.
This basic structure can be adhered to for 4-6 weeks.
Small muscles, smallest dumbbells. Larger ones next size up. Barbells, weight free to start and machine based stuff, 2 plates max to start, for handle or cable based machines.