I need to get back into shape

SylvanaT - posted on 04/22/2015 ( 8 moms have responded )

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Hi ladies,

I just joined this community :) My name is Sylvana and i have a 2 year old son. I've been trying to get back into shape since the birth of my adorable son but i've failed miserably.
I work long hours so going to a gym is not a good option for me, i'd rather spend some extra time at home. I'm looking for great home workout suggestions, DVDs, websites, apps anything.

Any suggestions?

thanks

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Trisha - posted on 04/23/2015

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@Ledia, Oh I am fully aware of that. Weight training is the #1 thing I am looking forward to doing as soon as I am not longer carrying my baby.

No matter how much weight I lost prior to weight training, the best I ever felt was after I was doing weight training consistently for 6 months. It was only responsible for 10 lbs of weightloss but I looked an felt incredible.

I specifically focused on weight training on my legs, as my legs were already bulky. I figured the more muscle on my body, the more my body would work off calories at rest, yet I kinda like the soft girl look. lol. :) Figured that was a good way to do it.

Ledia - posted on 04/22/2015

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What do you do besides the yoga? I love yoga, and I go 2 times a week, but even if you do it everyday, yoga alone is not going to be enough to help you shed weight unless you drastically modify your diet, and if you are already eating healthily, that's not an option.

Make sure your workouts contain a good mix of cardio and strength building. There are a lot of yoga positions that are great for building strength, but it does not give you much in the way of cardio. Search for Mommy and Toddler Yoga videos--I have been doing yoga with my son since he was 2years old.

For my workouts, I do yoga or weight training sets during my lunch break on Tuesday and Thursday. Not long, just 30-45 minutes or so.
On Monday, Wednesday, and Friday, I focus on cardio--running, kickboxing, biking, swimming (swimming works for strength too) a dance class, or a cardio set (like 100 jumping jax, burpees, etc, and just repeat the set for 45 minutes or so). It is really easy to incorporate your little one into cardio--pull him on a bike trailer, push him in a running pram, use him as your weight for water aerobics!
It is important to keep changing up your workouts because your body will get used to a workout after a while, and it will start conserving energy and using up just enough to do the workout. This is why a lot of women start a workout, lose 20 pounds, then can't lose anymore. To keep losing, they have to work harder or longer, but if you keep changing it up all the time, your body shouldn't stop shedding weight until you are at a healthy weight.
Saturday is my "Fun" day, I pick a physical activity my family can all do together, like going for a hike, playing frizbee or catch, kayaking/canoeing, bike ride, roller skating, or whatever, and Sunday is my "Dance Day"--I dance (I joined a hula hoop dance group--SO MUCH FUN!!!! My son is into it now too, so I'm getting extra workouts in during the week when we practice together!) . Every morning I go for a 30 to 45 minute walk or run--walk one day, run the next, and keep alternating. Every evening, I go for a walk, bike ride, or hula hoop dance with my son--these are slow paced and not really "exercise" but the physical activity does keep my body from storing new fats.

I eat A LOT. If you go too long between meals without eating, your body will enter storage mode where it will conserve energy from the food you do eventually eat and store it as fat because it "thinks" your access to food is irregular and wants to make sure you have energy to use when you can't get food. It was handy when we were cavemen, not so much now...
I have a breakfast bar, egg and bacon, or meat and cheese before my morning walk/run (heavy protein for all day energy).
Mid morning snack about 10am, fruit (sugar for energy boost).
Late lunch about 1:30pm, after workout--your metabolism is temporarily elevated after a workout, so that's the best time (other than morning) to have your largest meal. I eat my carbs at lunch for an energy boost to get me through the rest of my day.
Afternoon snack 4pm is a handful of popcorn, almonds, or sunflower seeds (fiber, so I don't over eat at dinner).
Dinner at 6pm is the smallest meal of the day aside from snacks. Mostly veggies (for nutrients). Some days, I add a small serving of meat, beans, or fish (protein and fiber). I try not to do anything sedentary for at least 2 hours after dinner or your body will want to store energy from the food you ate as fat, so try to do something physical after dinner--I usually put on some music to dance to while I clean the kitchen, then walk, ride, or dance with my son.

So basically, eat lots of small meals, (it's best if breakfast is your biggest, but lunch is my biggest, and I'm okay with it), exercise at least once a day (but try for twice), stay active after dinner, and keep a lot of variety in your workouts.

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Trisha - posted on 04/23/2015

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Honestly...lol..If you find that you don't have time/motivation to do cardio - just focus on muscle training instead. If I did only cardio I can tell you I would have gone to the gym about 3 times and quit. The after burn of the muscle training that I felt for a couple of days after actually made me feel like I was accomplishing something. Not to mention that there was a sense of accomplishment every-time I could go up a weight.

SylvanaT - posted on 04/23/2015

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thank you for all the advice...you are absolutely right! I know i have to do all of the above i just can't find he motivation to !

I'll try doing some cardio workouts and see if i get any further over the next couple of weeks

Ledia - posted on 04/22/2015

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Trisha, that weight training may have actually been responsible for more of your weight loss than you think. When you do strength training, you are building muscle, which has a higher resting metabolic rate than fat does. That means that the more of your body that is made up of muscle, as opposed to fat, the more calories you burn just sitting still and being alive.
Also, keep in mind that muscle weighs more than fat, so your weight might creep down more slowly as you build muscle, but inches will come off quickly.

Trisha - posted on 04/22/2015

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I used to be 250 lbs. I am currently pregnant and have made it back to 200, BUT at my lowest right before pregnancy I was sitting at 145 - which was a great weight for me.

My suggestion is to simply cut out refined sugars and watch your portion control to start. I know this is easier said than done, but try to visualize the size of your stomach as being the same size as your fist. Take only that amount as your portion, and put it on a smaller sized plate.

The visualization of that food being on a smaller plate will definitely help.

Weight training was definately the one thing that made me feel incredible, and I was only doing it for the last 6 months and it was only responsible for 10 lbs worth of my weight loss. It was still...just the best thing ever. I hate cardio so only did 5 minutes of cardio and then 15 minutes of weight training (mostly focused on my legs).

Don't eat before bed. Cut out breads or anything that isn't a natural carbohydrate. I would honestly just start doing these things one at a time. That way you can see what really affects your weight. I think the main focus should be diet, then some minor time on exercise, but that is only what has worked for me.

SylvanaT - posted on 04/22/2015

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thanks for the suggestion Melanie, i practice a bit of yoga but i find it hard to find a good video on youtube. Do you know any other good website that i can check out?

Melania - posted on 04/22/2015

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yoga videos are really good and maybe modify your diet, cut out all sodas and go to only water, do only one major change at a time bc you could put your body in shock. Good luck! I always say that it takes a woman a good 2-3 years to get their hormones and body settled down from childbirth. Hang in there!

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