A Weight Loss plan
Hi there!
I know how frustrating those last pounds can be. I hung on to 5-10 lbs for what felt like forever after I had my son (he is now 2). I am a certified personal trainer, group instructor, spinning instructor, pre/post-natal instructor, and I run a fitness website for moms so I will give you as much as advice as I can.
Three times a week is good but I suggest maybe adding one more day if you can. Since you are limited on time you have got to make the most of it. Strength training, cardio and healthy eating all are important to reaching your goal.
Strength training
The best way to blast fat is to perform your strength training exercises in a circuit. By that I mean little or no break between each exercise. So, you would perform 4-6 exercise alternating between upper and lower body and then take a 60 second break to get water and catch your breath. You would do 4-5 cirucits like this. The reason this works so well is that it gets your heart rate up at the same time so you are combining cardio and strength training (big time saver). This also incorporates the "after burn". This style of exercise leaves your metabolism elevated for up to 24 hours after you are done as opposed to taking your time going from one exercise to the next. I have pre-designed workouts on my website that you can print off and take to the gym. It should take anywhere from 30-45 minutes. Then if you have time, add on 15-20 minutes of interval cardio...again, the after burn is what is key here. More about interval cardio below.
Cardio
Interval cardio really is the best way to blast fat in terms of cardio. Like I said, your metabolism will have to work over time to bring your body back to pre-exercise state. As a result, your body will continue to burn calories throughout the day at an elevated rate. On the days I strength train, I add 15-20 minutes of interval training on to my workout. So, I jump on the treadmill (or the elliptical), warm up for 2-3 minutes, increase my intensity to the point at which I can not carry on a conversation for 30seconds and then I back it off for 60 seconds. I do this for 8-10 times and cool down. So, in and out of the gym in an hour...can't beat that.
On the other 2 days, invest a little more time into the cardio. Anywhere from 30-40 minutes is plenty. Still, steady pace is not where it is at. I would still incorporate intervals but not as intense. So, warm up and then increase the pace a little for a couple minutes and then back it down for a couple minutes, add a hill or resistance for a couple of minutes and then back it off for a couple of minutes. Continue that for the time you have committed to.
Healthy Eating
This is where it can make it or break it for you. You have got to fuel your body through out the day. Knowing the number of calories you should be consuming is crucial. Calories in versus calories out really is the key. Just look for a calorie intake calculator on the internet. Never ever drop below 1200 calories. Your muscles can't sustain themselves below that number. Once you know the number of calories, keep a journal to track them for a couple of day until you get in a groove.
A couple of things you are looking for:
- You don't want more than 3 hours between your meal or snacks.
- All meal and snack should contain some source of protein (apple and string cheese).
- Your day should always start with a healthy breakfast (at least 200-300 calories.
- Make sure that your calories are evenly spread throughout the day. We have a habit of eating big dinners...calorie loading in the evening...not good.
when it comes to fat. It shouldn't exceed 25-35 percent of your caloric intake. However, a better strategy would be to track your calories and try to make healthy choices at every meal and snack. Limit the processed stuff.
We
ekly Training Schedule
- Monday:Cardio
- Tues: strength training(30-45min) and interval cardio(15-20min)
- Wed
ff
- Thrus: Cardio
- Fri: Strength training (can't get to gym...try the at home workout on the website)
- Sat:Off
- Sun: off
However, on the weekend, try an active recovery. Take your little girl for a walk. It doesn't have to be a fast walk to get you out there and being active. Oh, you never want to strength train the same muscles on consecutive days. They need a break to recover and rebuild. Remember, the more muscle you have the faster your metabolism the more calories you burn at rest! So, if you are pressed for time or have to cut a session out one week, I would cut a cardio day. Strength training is going to burn the most calories in the long run.
Gosh, I feel like I could go on forever. I hope I have helped a little. All these subjects are discussed in depth on my website (I am partnered with a licensed and Registered Dietitian as well). Please check it out and email us if you have anymore question ()
Good luck...20 lbs in 4 months in so doable. Let me know if there is anything else I can do for you. I look forward to hearing about your progress.
Healthy Regards,
Sommer
