It’s 7 weeks after the delivery of my second child. I’m 30 years old and I gained about 40 pounds during my pregnancy. Now, 7 weeks later, I still have 25 pounds to lose. But really, I wasn’t exactly at the right weight before my pregnancy, so to get back to my healthy weight I’ll need to shave off about 40 pounds in total.
I met with my personal trainer. Here is the workout plan she gave me to start. This is my plan for the next 6 weeks when I’ll meet with her again to revise my plan based on my success.
- Cardio
Cardio that makes you sweat – 5 days per week. For me this will be step class since this is my favorite, but it can be treadmill, bike, or anything else you enjoy.
- Weights
Work out my muscles 3 days per week. Do different types of muscle workouts to keep those muscles growing. I’ll be alternating between a “Power” class at my gym (which is basically a 50 minute muscle workout where we do all major muscles) and the weight machines.
Here is the plan for the weight machines. The idea is to work out the biggest muscles since those are the ones that help to keep you buring extra calories even when your sitting.
To start I’ll be doing 2 reps of 15, increasing to 3 reps of 15 once I get better at it:
- Chest Press – 20 pounds
- Back Row – 50 pounds
- Shoulder Raise – 20 pounds
- Ab Crunch
- Quads – 50 pounds
- Leg Extension – 40 pounds (for hamstrings and butt)
- Triceps – 10 pounds
- Eating Healthy
My Personal Trainer said that getting in shape is 60% eating healthy and 40% working out. Her advice for eating healthy – drink lots of water and eat frequent small meals every 3 hours or so.