after pregnancy workout...

[chanelle_l_paul]

I am pregnant and due in about 4 weeks. I blew all the way up to 195lbs!! I am only 5'3". My weight is normally around 150 or so but I have been wanting to get down to around the 120s or just have a bomb ass body. I do not want to look like a huge body builder but I do want to be toned and also fit. I want to have a lot of lean muscle to where I appear weaker than I actually am. Is there a workout sheet or something that I can follow after I give birth that gives me the weight and reps I should be doing and of what? Also a workout sheet that has me adding weight after like 2 weeks or something and how much I should add?

 

[Witchblade]

The fact you were pregnant doesn't really change your program. Start out by reading the stickies and pick something from there. Don't worry about gaining muscle too fast, because you won't.

First month, stick to reps above 10. Work on form a lot. Learn to squat and deadlift. Develop the necessary flexiblity and mobility if needed.

How is your diet? Eat plenty of fiber, 1g/pound of body mass of protein, lots of good fats (unsaturated mainly) and vegetables. If it moved, eat it. It you can't decipher the ingredients on the food label, ditch it.

Can you do chin-ups, push-ups, planks or bodyweight squats with good form?

Do you have any previous experience with weight training?

BTW, boy or girl? Good luck getting fit.

 

[chanelle_l_paul]

The fact you were pregnant doesn't really change your program. Start out by reading the stickies and pick something from there. Don't worry about gaining muscle too fast, because you won't.

First month, stick to reps above 10. Work on form a lot. Learn to squat and deadlift. Develop the necessary flexiblity and mobility if needed.

How is your diet? Eat plenty of fiber, 1g/pound of body mass of protein, lots of good fats (unsaturated mainly) and vegetables. If it moved, eat it. It you can't decipher the ingredients on the food label, ditch it.

Can you do chin-ups, push-ups, planks or bodyweight squats with good form?

Do you have any previous experience with weight training?

BTW, boy or girl? Good luck getting fit.

I do have form down when it comes to squats and dead lifts because I was in a weight training class. I am just wanting to get lean and hard everywhere. No flab on the arms or stomach or even thighs. I want everything as tight(not bulky) as it can possibly go. It is a girl.

 

[Seanp156]

I do have form down when it comes to squats and dead lifts because I was in a weight training class. I am just wanting to get lean and hard everywhere. No flab on the arms or stomach or even thighs. I want everything as tight(not bulky) as it can possibly go. It is a girl.

You won't get bulky unless you really TRY to get that way, or there is something wrong with you diet. Start with something like a 3 or 4 day a week program. There are a lot of different options you can do: full body, 2 days upper 2 days lower per week (my person preference), or 1 day upper, 1 day lower, 1 day full body per week are just a few examples.

Keep things fairly basic, do lots of compound exercises since you will see most of your benefit from them. Make sure to train everything, not just the "parts" you want to improve. Try to keep each lifting session around 15 sets total (not including warmup sets), around 4-6 exercises, and no more than 1.5 hours, try for 45-60 mins if possible.

Diet will be important too, eat lean meat: chicken, steak, fish, etc. Low GI carbs: oats/oatmeal, brown rice, fruit, sweet potatoes etc, healthy fats: fish oil, olive oil, flax oil, natural peanut butter etc. Try to eat ~5 times a day.

Hope that helps some.