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Lose The Baby Weight-Post Pregnancy Exercise

Posted Jul 15 2009 8:06pm

NEWMOMMY FITNESS

 NINE MONTHS TO GAIN IT, NINE MONTHS TO LOSE IT

We’ve worked with many new mommies over the years and it’s frustrating to see how much pressure is put on them to quickly lose the weight they gained during pregnancy. The norm was until recently several months, but with the help of the relentless crush of celebrities magazines (see Ray’s commentary below on how this is all a manipulated stunt) women now are expected to lose the weight within weeks!

Here’s the reality, if you lose your pregnancy weight too quickly, you’ll probably gain it back. You’ve also put your body under incredible duress. After nine months of pregnancy, the last thing your body needs is more drama!

And most importantly, if you have become so consumed with losing weight and returning yourself to your pre-pregnancy (or better) form in just a few weeks, then we are willing to say that your selfishness means you’ve neglected your new baby in some way.

You’ve just had your baby. Take a deep breath and relax. It took you nine months to gain the weight, now take nine months to lose it.

  NEWMOMMY GODDESS WORKOUTPLAN

As with any exercise program, it is imperative that you receive clearance from your doctor

 WE KNOW HOW TIGHT YOUR TIME IS RIGHTNOWANDTHAT IS WHY THIS IS THE PERFECTPLANTO NOT ONLY HELP YOUGETBACK INTO GREAT SHAPE, BUT TO ALLOW YOU TO EXERCISE AT HOME, WHILE YOUR BABY IS NAPPING (OR EVEN BETTER, WHILE YOUR BABY IS WATCHING!)

 So let’s assume for the purposes of this plan, that you don’t have a full time nanny, a nutritionist, a cook, a housekeeper, personal trainer and a masseuse.

Month 1 - Congratulations! You’re home from the hospital with your new baby. Your life has undergone dramatic, joyous and permanent changes! Take the first month to re-ground yourself. For exercise, you should walk as much as possible. Resist the urge/need to stretch. (Some things need to go back into place first). Walking outside with your baby is a beautiful way to bond. Bring the new Dad along too. Take long strides and deep breaths as you walk. (Unless you are in the deep winter freeze, this can even be done in the cold months. During heat waves, only walk outside early in the morning or as/after the sun goes down)

  Month 2- You should be in a little better control of yourself, your baby and your time. During this month you should pick up the intensity a bit by incorporating weights into your routine.

 Using 5 or 8 pound dumbbells, do this very quick routine along with your walking.

 Monday- Shoulder Presses          3 sets of 15 reps

        Biceps Curls              3 sets of 15 reps

        Triceps Extensions        3 sets of 15 reps

        Side Raise/Front Raise    1 set of  30 reps

        High Step, In place march for 3 minutes.

 

Tuesday- Punching Drills   Side punches 3 Sets of 30/20/20

                          Front punches 3 Sets of 30/20/20

          High Step, In place march for 3 minutes

          Finish workout with:

20 side punches and 20 front punches

 

Wednesday-2 MILE WALK WITH BABY

Thursday- REPEAT MONDAY

Friday-   REPEAT TUESDAY

Use the weekend to regroup.

 

Month 3- Get clearance from your doctor to begin core exercises!!!

Monday- 3 sets of shoulder presses 20/15//15

        3 sets of bicep curls      20/15/15

        3 sets of triceps ext      20/15/15

        20 front punches

        20 side punches

        3 minute In place march

        BREAK, WATER

        5 Stationary lunges

        5 Forward lunges

        5 Reverse lunges

        2 minute In place march

        BREAK, WATER

        20 side punches

        20 front punches

        1 minute In place march

 

Tuesday

        5 pushups

        30 sec plank hold into 15 second push up hold

        5 push ups

        20 scissor kicks

        20 criss cross

        5 leg lifts

        5 push ups

        30 sec plank hold into 15 sec push up hold

        5 push ups

        20 bike crunches

        5 leg raises

        20 bike crunches

        4 leg raises

        45 second plank hold

        2 minute in place march

 

Wednesday- 2 to 3 mile walk with baby

Thursday REPEAT MONDAY

Friday   REPEAT TUEDAY

 

 

Months 4-9 You’re at full strength and already feeling great. Move on to the WARRIORSANDGODDESSES WORKOUTPLANANDGO KICK SOME ASS.

 

Nine Months Later.

Now wasn’t that better than making yourself crazy about losing all that weight in six weeks? Let the celebrities do the celebrity thing. You’ve lost it the right way, you’ve bonded with your baby and now you’re ready to take on the world!

 

THIS IS A REPRINT OF MY MOST POPULAR BLOG POSTING:

 

The real, exposed story on:

How Celebrities Lose The Baby Weight- and make women everywhere crazy!

 

Ray Salomone-Personal Trainer and Wellness Activist

 

A combination of many emails and my brewing disgust at the celebrity magazines and their coverage of “How I Lost The Baby Weight” have compelled me to finally expose the sham behind what has frustrated women all over the world.

 

Remember, I work with celebrities and I am forced at times to put up with their unbelievable nonsense. So here’s the deal.

 

When a celebrity gives birth (often by a scheduled, demanded, c-section) many immediately receive a tummy tuck. Once they are home, they bring in their already assembled and waiting in the wings team of professionals whose sole duty is to get the celeb back into red carpet shape. Often a deal is already in the works with a rag to cover the return to the spot light.

 

This team is made up a personal trainer, a masseuse, yoga instructor, Pilates instructor, nutritionist and personal chef. More often than not, little pills are often taken. (Remember the Rolling Stones song, Mother’s little helper). They devote their entire day to this. Every other annoyance is taken care for them. Changing diapers? Please.

Losing sleep? Makes for a great sound bite but it’s not the truth.

 

During this 4-6 week hunker down, the new baby is rarely seen. The child is in the care of a full time staff.

 

Celeb Talk: When a celebrity says “my baby sitter” what she really means is

“My full time nanny (or nannies)”

 

Also- notice how they all say, “Breastfeeding helped me to lose the weight.” Bullshit. Breastfeeding and weight loss has NO connection. Most of them couldn’t be bothered to breast feed anyway. The horror!

 

So ladies, please give yourself a break. It took you nine months to gain the weight, give yourself nine months to lose it. Believe nothing you read in the magazines. Enjoy the experience of your newborn. Eat healthfully. Exercise when you can. As the weeks and months go by, your baby will get into a routine and then so can you. And now you can have your sanity back on this issue.

 

 

Ray Salomone   Personal Trainer and Wellness Activist

www.GrecoRomanWellness.com

Blog: www.GrecoRomanWellness.wordpress.com

The Most Provocative Wellness Blog on the internet

 

Eat Fresh, Whole Foods. Exercise Intensely

 

PLAY ROUGHANDLIVE LIKE YOU MEAN IT!!!

 

Contact Me Directly at: Ray@GrecoRomanWellness.com

 

 

Coming Soon to bookstores:

 

TheGreco Roman Roadto Wellness by Ray Salomone and Dr. Katina Ioannidis

Amazon link:

http://www.amazon.com/Greco-Roman-Road-Wellness-Old-World-Times/dp/0982139209/re

 

 

 

 

FOR A FREE COPY OF MY WARRIORS AND GODDESSES WORKOUT PLAN, SEND ME AN EMAIL: Ray@GrecoRomanWellness.com

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