Guest post by fitness expert Jango Alptekin
Following this week’s review of my Boot Camp in Bournemouth, I have been asked to contribute some really targeted advice for new mums on how to shift that baby weight, in a quick but realistic way.
How soon should you exercise after giving birth?
If you were sedentary before and during pregnancy, take it easy on the exercise.
If you have had a caesarean section then I advise doing nothing for up to 6 to 8 weeks, apart from looking after your baby, which should keep you pretty busy for the time being! After this, start off with light exercise, like walking or x-trainer and focus on getting your heart rate up.
Think of a pain thresh hold from 1 to 10, 1 being easy and 10 at maximum effort (when you start to feel sick), and aim for around 5 to 6. Remember you’ve just had your abs sliced open, so best to let your body recover fully before you start exerting and straining too much.
If you had an active lifestyle before and during pregnancy, then getting into the swing of exercise should be much less trouble compared to a woman who was inactive prior to birth.
I’ve had women at my boot camps start exercise within 2-3 weeks after giving birth. Therefore I really believe, depending on how active your lifestyle was before pregnancy, it can have a huge impact on your recovery to exercise after giving birth.
You should re-introduce exercises that you enjoy doing and always listen to your body. It is vital that you don’t strain and over-do it in the first few weeks.
Whatever type of birth you’ve had, eating right to get achievable and long lasting results is the way forward. If you eat rubbish then you feel rubbish and you look rubbish! Your body needs proper nutrition to get back to your full working pace and to recover fast, and by eating garbage here and there it is not going to help………
- To lose the unwanted fat on those trouble spots
- To feel healthier and speed up your recovery
When you see celebs in magazines who have miraculously lost all their unwanted baby fat in just a few short weeks, it is a load of drivel. Photoshop is a great tool for hiding the truth and and making others believe that it is possible to lose a tonne of weight in a short space of time. Have you seen a celeb stay slim for long after they have dramatically lost weight and actually keep it off? I haven’t… because it is not possible to survive on low calorie diets and sustain it for a long period of time. It causes a lot of unnecessary stress for many women, which can affect your body in the long run towards a speedy recovery.
You can lose weight, if you play your cards right…
Here is what I would recommend. Cut out the foods below and put them in your banned list:
All products containing caffeine – coffee, tea, hot chocolate and fizzy drinks
Sugar – including sucrose, glucose and fructose
Processed Foods – the list is almost endless but pretty much anything tinned, baked or pre- packed or if it has numbers or unpronounceable words on the packet
Wheat Products – bread, biscuits, cakes, pies and breakfast cereals
Dairy – milk and cheese only for the first 2-3 weeks
Alcohol – all of it!
All of these foods are toxic to your body and send the wrong signal to your hormones causing the body to store more unwanted body fat. Cut them out of your diet and watch the fat melt away!
Now you are probably thinking, what is there left to eat?
Dairy (not stated above), meat, vegetables and fruit:
Eggs, beef, asparagus, apples, olive oil, butter, chicken, aubergine, avocado, sea salt, yoghurt, turkey, broccoli, lemons, black pepper, lamb, cauliflower, limes, haddock, cabbage, oranges, sardines, celery, grapefruit, mackerel, green beans, mushrooms, onions, peppers and tomatoes……the list goes on!
These foods would be a good place to start but don’t forget you can buy plenty of other foods to eat. Just make sure they are not on the banned list.
If you have any questions about this article please feel free to email me at firstname.lastname@example.org, or comment below where I will be sure to respond.