We are proud to share with you our newest contributor Dan Chapman who is a Fat loss Coach, motivator and body sculptor with over 20 years in the fitness industry helping men and women achieve a better body and more balance in life. You can read his latest article here on how to get your body ready for summer. Today he shares with us his top tips will help raise youe metabolism, shrink the waistline and tone that tum after bump.
Having worked with mainly women of all ages shapes and sizes over the years I have had the pleasure of helping with both pre and post Baby getting their bodies to bounce back and look as good if not better than it was before pregnancy. Of course we all know that breast feeding burns calories but is it enough to get your body back into shape again. Well it can definitely contribute to weight loss over a longer period but it’s not enough alone to tone shape and firm those wobbly bits.
First things first, make sure you are ready to start exercise and wait at least six weeks before a vigorous workout or even longer if you have had a C section.
Let’s get started
- MOVE THAT BUTT
The first six weeks is crucial and as much as you want to chill out on the couch and eat and sleep it’s important that you get up get out and move that body. You can start with 20-30 minutes of low intensity walking 4-6 days a week. This will also help prep your body for when you introduce moderate exercise eventually after six weeks or when ever you feel ready. You can intensify your walks by adding hills and or pushing your baby in the pram. This is also great as works your arms too especially when on a hill. Most important thing is you listen to your body and do what ever you can do. Your body will thank you
2. GET LIFTING FOR FASTER FAT LOSS
If you don’t already lift weights then now is the perfect time to start. Lifting any kind of weight that creates tension on your muscles will promote new lean muscle tissue which will in turn help burn more fat. Muscle tissue is your very own built-in fat loss furnace so the more frequent you lift the more likely you are to reduce fat from all over your body. Keep in mind that you can start lifting light to moderate weights soon after you have recovered from the birth of your baby. Listen to your body and start very light increasing the resistance over the weeks.
3. WORK THAT CORE
One of THE most important things to focus on are your core muscles. After the birth of your baby your entire abdominal area needs to be knitted back together again and given a little TLC. It’s crucial that you start some gentle core training soon as you are feeling ready and able. Note that a stronger core equals a stronger back too and your entire back has taken quite a bit of strain over the course of your pregnancy so it’s essential to gain a strong core so to avoid any or further back problems. A great exercise and intro to core training is the Plank. Try this plank to T stand rotation variation to really work the entire mid section.
- Start by laying on your front, with forearms resting on floor palms down. Push forearms into the floor and bring your entire body up into a plank position. Your core is braced (Tight and pulled-in) . This position alone is incredible in its self if held for 30 seconds or more. And repeated 3-4 times with short rests in between. But we are adding a rotation into the mix which will now fire up the obliques . Transfer your weight onto one forearm rotating until you’re balanced in a side plank. Bring other arm straight up so you resemble a T on its side. Keep core braced and return to standard plank . Repeat on other side. More advanced versions are performed on hands starting in a push up position. Try performing these plank variations for 5-10 minutes every day.
4. CUT THE CRAP
The sooner you cut out bad foods – processed, and white carbs and replace them with healthier options the better off you’ll be and the quicker you’ll get your pre pregnancy body back.
Below are my top food choices in categories of good carbs / proteins and good fats to help burn fat and reduce body composition
•Porridge oats > 1/2 cup 153 cals, 27g carbs, 4g fibre
•Black beans low sodium > 1/2 cup canned, 109 calories, 20g carbs, 8g fibre
•barley > 1/2 cup cooked pearl barley, 97 calories, 22g carbs, 3g fibre
•whole wheat pasta > 2 ounces dry, 198 calories, 43g carbs, 5g fibre
•Air-popped popcorn > 3 cups, 93 calories, 19g carbs, 3.5g fibre
•Greek yogurt > 7 oz, 150 calories, 20 G protein
•Peanut butter > 2 tablespoons, 191 calories, 7 grams of protein
•Lentils > 1 cup, 230 calories, 18 g protein
•Eggs > 1 egg, 85 calories, 7 g protein
•Grass fed beef > 4 oz strip steak, 133 calories, 26 g protein
•Avocados > 100g serving, 167 calories, 15g fat
•Almonds > 1 ounce, 160 calories, 14g fat
•Olive oil > 1 Table spoon, 120 calories, 14g fat
•60-70% Dark chocolate, 1 ounce, 150 calories, 9g fat