by EM2WL | Jul 18, 2013 | Consistency, Fat Loss / Cutting
As a trainer this is the absolute toughest time of the year.
Sure, New Year’s Resolutions can be annoying (lots of peeps that have no intentions of doing what it takes longer than the first month), but there’s nothing like that warm Spring/Summer air to bring out the impatience in us all.
I literally gain 5lbs at the start of every warm weather season simply from stressing over the volume of complaints and “I need to lose weight this instant” feelings that come from all across the board. If this is you, please know that it’s a very common thought right now, so you are not alone. But, it’s not helping you. If I could get even 20% of clients to realize that the stress they are causing themselves (and me!) is LITERALLY compounding the problem.
It is so painstakingly hard to watch how the warm weather changes people. The patient suddenly become irate, fluctuations that were easily dismissed during winter layer season becomes inconceivable, magazines/TV/movies show perfect/airbrushed/starved/surgically modified/beautiful people frolicking in the sun. Even “plus-sized” models are like size 10 with super flat abs (riiiggghht…really?!), leaving all but a whopping 10% of us being content in the body that we are presented with. Then we spend the entire summer wishing we were something other than we are, until all of the true “fun in the sun” has come and gone, with us on the sidelines feeling sorry for ourselves.
I often wish that I could take an extended vacation…to rip out the mags/books/movies/scales/too small clothes, etc. from the homes of EVERY woman, and take her shopping for something that does fit and flatter her NOW. Then, I’d drop her off at the nearest PACKED beach to take a good, long, look at the 90% of people there who also aren’t happy with the way that they look.
REAL people have rolls, stretch marks, blotchy skin, etc.. and don’t look like people in magazines. Heck…the people in magazines don’t even look like that! LOL. And the ones that do look good enough to grace magazine covers (temporarily – for a 2 hour photo shoot), put in excessive amounts of time, realize that the look is temporary, and that the picture will be altered once taken.
Because of my field, it’s so hard for me to read a magazine or watch a movie/commercial without reading deeper into how it might be making women feel about themselves. I look and see the reality of it, but it bugs me knowing that most women won’t. Those magazines amplify/exacerbate the feelings of body discontentment that is so common with our society. Granted, we will all be faced with the temptation to feel dissatisfied, and possibly even the need to justify it — “Well it’s different for me because…” — but the point is that it’s not different. There is a fine line between wanting to improve, and deeming ourselves unworthy of life because that change won’t come instantly. Putting our lives on hold, and dwelling on it really doesn’t change it.
And literally makes it worse.
It’s not that having physique goals or wanting to improve ourselves is wrong, but the drastic decisions that we might make in haste because of the urgent feeling, is what we have to be careful to avoid. We already know the devastating effects of attempting quick fixes, yet when a big event rolls around, we may allow our rational to become compromised. Hastily made decisions (for summer, wedding, vacation, etc) can cost us months of hard work, or cause us to keep changing things every 5 minutes out of insecurity/doubt/urgency to see results, while actually running in place (net effect = zero results).
Big events and special seasons are tough bumps in the road on this journey, but we must stay the course and work towards self acceptance.
Summer…only the strong survive.
by EM2WL | Jun 1, 2013 | Fat Loss / Cutting, Workouts
Torn between whether to lift heavy to build true, dense, muscle — or lighter weights for the temporary “pump” that it provides? You can have them both in this challenging workout.
The Plan: A 4-day, workout split featuring a variation of push/pull with one heavy and one light day for each body part. The heavy days will truly challenge your muscles for growth (hypertrophy), while the lighter days will pull the much needed glycogen into the muscle (providing the “pump”). All sessions will work together spark your metabolism with maximum muscle recruitment. This workout uses dumbbells (or kettlebells) only, making it perfect for those with limited equipment. Working with dumbbells will allow for greater range of motion (deeper stretch and stronger contraction), recruit more stabilizer muscles (especially the core), as well as balance strength, muscular development and overall body symmetry. It is appropriate for reset, cut, or maintenance.
Weights: Begin with a 5-10 minute warmup on a cardio machine, and 1-2 warmup sets of each exercise (using lighter weight). Then proceed to select a weight that presents a slight struggle for the last few reps. Keep track of your weight selection, and increase weight whenever possible. If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, even on “light” days (although you won’t be completely fatigued) every set should be challenging. Do not perform any “push” (or “pull”) days back to back, due to the nature of the exercises targeting similar muscles. End with 5-10 minutes of stretching, while the muscle is still warm to prevent injury.
Cardio: 2 days of optional cardio included in the plan. If performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance.
Food: For best results, eat at TDEE (maintenance) or cut. This is to provide sufficient energy for lifts, yet also maximize fat loss. The EM2WL weight loss calculator (set goal at “lose fat, -15%”) will give you an idea of your best calorie range for losing body-fat, with minimal muscle loss. Attempt to eat 1-1.2g of protein per lb of lean body mass, or 30-35% of your calorie intake, and sufficient carbs (around 40-45% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).
**Follow plan for 4-6 weeks**
Day 1 – Push (Heavy)
Done straight set fashion. Finish all sets for that exercise before moving to the next. Rest 45-60 seconds between sets. |
Exercise:
|
|
Reps
|
Sets
|
| Neutral Incline Dumbbell Press |
|
12,10,8,8 |
4 |
| Dumbbell Bench Press |
|
10,8,8 |
3 |
Bent Arm Dumbbell Pullover
|
|
10 |
3 |
| One Arm Dumbbell Press (palm in) |
|
10,8,8 |
3 |
One Arm Side Lateral Raise
|
|
10 |
3 |
Seated Rear Delt Raise
|
|
10 |
3 |
Bench dips
|
|
8 |
3 |
| One Arm Tricep Extension |
|
10 |
3 |
| Exercise Ball Pull-in |
|
15 |
3 |
| Reverse Crunch |
|
15 |
3 |
Day 2 – Pull (Heavy)
Done straight set fashion. Finish all sets for that exercise before moving to the next. Rest 45-60 seconds between sets.
|
Exercise:
|
|
Reps
|
Sets
|
| Dumbbell Squat |
|
12, 10, 8, 8 |
4 |
Dumbbell Lunge
|
|
10 |
3 |
Stiff-legged Deadlift
|
|
10, 8, 8 |
3 |
| One Legged Calf Raise |
|
15 |
3 |
One Arm Dumbbell Row
|
|
10, 8, 8 |
3 |
Double Arm Row (palms face body)
|
|
8 |
3 |
| Incline Curl (Alternating) |
|
10, 8, 8 |
3 |
Hammer Curl
|
|
10 |
3 |
~Rest/Yoga/Cardio (opt.)~
Day 3 – Push (light)
Done straight set fashion. Finish all sets for that exercise before moving to the next. Rest 30 seconds between sets. |
Exercise:
|
|
Reps
|
Sets
|
| One Arm Dumbbell Bench Press |
|
15, 12, 12, 15 |
4 |
Incline dumbbell Flyes
|
|
12, 12, 15 |
3 |
Around-the-worlds
|
|
15 |
3 |
Front Incline Dumbbell Raise
|
|
12, 12, 15 |
3 |
Arnold Press
|
|
15 |
3 |
Iron cross
|
|
12 |
3 |
Tricep Kickbacks
|
|
12 |
3 |
| One Arm Tricep extension (standing) |
|
15 |
3 |
| Weighted Oblique Twist |
|
20 |
3 |
| Jackknife Sit-ups |
|
15 |
3 |
Day 4 – Pull (light)
Done straight set fashion. Finish all sets for that exercise before moving to the next. Rest 30 seconds between sets.
|
Exercise:
|
|
Reps
|
Sets
|
| Dumbbell Plie Squat |
|
15, 12, 12, 15 |
4 |
Dumbbell Split Squat
|
|
12, 12, 15 |
3 |
One-legged Deadlift
|
|
12 |
3 |
Walking Lunges
|
|
20 |
3 |
Alternating Renegade Row
|
|
12, 12, 15 (per side) |
3 |
Double Arm Row (palms face rear)
|
|
15 |
3 |
Reverse Dumbbell Curl
|
|
12, 12, 15 |
3 |
Cross-Body Hammer Curl
|
|
15 |
3 |
~Rest/Yoga/Cardio (opt.)~
More of a visual person? Check out the “at-a-glance” options, by clicking on the desired day.
by EM2WL | Mar 29, 2013 | Fat Loss / Cutting, Workouts
The Workout Plan: A 3-day drop set extravaganza, using a Upper/Lower body split approach.
This workout plan features added arm, glute, and hamstring focus to help dial in these areas for the approaching tank top and shorts season. This workout plan is for those that are cutting, maintaining, or seeking body recomposition. If you are newer to training, start with only 2 sets of each exercise and take longer rests as needed.
Weights: Begin every weight session with a 5-10 minute dynamic warmup and 1-2 warmup sets (using lighter weight). Then proceed to select a weight that presents a struggle for the last few reps. The final set of every exercise is a drop set – do the required amount of reps with heaviest weight, then immediately reduce the weight by 50% and go to failure. If the move is non-weighted take the last set to failure immediately. Remember to log your weight selection, being sure to increase weight whenever possible. Because the rep range varies within certain exercises, the weight amount should not stay the same for every set. Adjust your poundage accordingly (heavier when reps decrease). If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, every set should be challenging. There must be at least 48 hours in between repeating a specific day. Do not perform any days back to back, due to the nature of the exercises targeting similar muscles. End with 5-10 minutes of stretching, while the muscle is still warm to prevent injury.
Cardio: 2 days of optional cardio included in the plan. To maximize fat loss, choose the cardio options. They can be done on different days, if preferred. If pressed for more than 3 days of gym time, do cardio on upper body days. When performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance.
Food: For best results, eat at TDEE (maintenance) or cut. This is to provide sufficient energy for lifts, yet also maximize fat loss. The EM2WL weight loss calculator (set goal at “lose fat, -15%”) will give you an idea of your best calorie range for losing body-fat, with minimal muscle loss. Attempt to eat 1-1.2g of protein per lb of lean body mass, or 30-35% of your calorie intake, and sufficient carbs (around 40-45% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).
**Follow plan for 4-6 weeks**
|
Done straight set fashion. Finish all sets for that exercise (performing last set as a drop set) before moving to the next. Rest 45-60 seconds between set. |
Exercise:
|
|
Reps
|
Sets
|
Chest & Back
|
|
|
|
One-Arm Dumbbell Chest Press
|
|
12,10,8 |
3 |
Straight Arm Dumbbell Pullovers
|
|
12,10,8 |
3 |
Pushups, one hand elevated
|
|
6-10 / side |
3 |
Chin-ups
|
|
12,10,8 |
3 |
Bent-Over One Arm T-Bar Row
|
|
12,10,8 |
3 |
Straight Arm Lat pulldown
|
|
15,12,12 |
3 |
Core Superset
|
|
|
|
Bicycle crunch
|
|
20 |
3 |
Oblique twist (w/weight)
|
|
20 |
3 |
~Rest/Yoga/Cardio (opt.)~
|
Done straight set fashion. Finish all sets for that exercise (performing last set as a drop set) before moving to the next. Rest 60 seconds between set.
|
Exercise:
|
|
Reps
|
Sets
|
|
|
|
|
| Smith Machine Squat (feet 15in in front of bar)* |
|
20,15,12,12 |
4 |
Plie Dumbbell Squat (Wide Stance)
|
|
15,12,12 |
3 |
Walking Lunge
|
|
30 steps |
3 |
Glute-Ham Raise
|
|
15 |
3 |
Stiff Leg Dumbbell Deadlift
|
|
15,12,10,8 |
4 |
Ball Leg Curl
|
|
12 |
3 |
Seated Calf Raises
|
|
20 |
3 |
*alternatively, you can opt to use the leg press, placing feet high on the platform – or wall squat for home exercisers.
~Rest/Yoga/Cardio (opt.)~
|
Groups = Move through each exercise in the group, in order, w/30-45 second rest between exercises. Return to the first exercise, and repeat for each set until all sets in that group is complete (performing last set as a drop set). Then begin the same process for the next group. Group #3 is done as a superset (back to back w/no rest).
|
Exercise:
|
|
Reps
|
Sets
|
| Group #1 |
|
|
|
| Seated Military Press |
|
10,8,6,8 |
4 |
EZ Bar Curl
|
|
15,12,10,10 |
4 |
Diamond (close-grip) Pushup
|
|
15,12,10,10 |
4 |
|
|
|
|
| Group #2 |
|
|
|
One Arm Incline Lateral Raise
|
|
10,8,6,8 |
3 |
Alternating Hammer Curl
|
|
12,10,10 |
3 |
Overhead Dumbbell Extensions
|
|
12,10,10 |
3 |
|
|
|
|
Group #3
|
|
|
|
Bent-over Lateral Raise
|
|
10,8,6,8 |
4 |
| Bench Knee-ins |
|
15 |
4 |
More of a visual person? Check out the “at-a-glance” options, by clicking on the desired day.
by EM2WL | Mar 6, 2013 | Fat Loss / Cutting, Workouts
This month, we’re taking a break from the body-part split, and featuring a full body Supersets plan for those with busier schedules as spring approaches.
The Plan: A 3-day workout split, featuring a total body, superset approach. The approach to the exercises will change daily for variety, but the theme remains Supersets for greater metabolic response and to encourage fat burning. This plan is for those that are cutting, maintaining, or simply looking to break out of a rut. If you are newer to training, start with only 2 sets of each exercise and take longer rests as needed.
Weights: Begin every weight session with a 5-10 minute dynamic warmup and 1-2 warmup sets (using lighter weight). Select a weight that presents a struggle for the last few reps. Remember to log your weight selection, being sure to increase weight whenever possible. If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, every set should be challenging. There must be at least 48 hours in between repeating a specific day. Do not perform any days back to back, due to the nature of the exercises targeting similar muscles. End with 5-10 minutes of stretching, while the muscle is still warm to prevent injury.
Cardio: 2 days of optional cardio included in the plan. To maximize fat loss, choose the cardio options. They can be done on different days, if preferred. When performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance.
Food: For best results, eat at TDEE (maintenance) or cut. This is to provide sufficient energy for lifts, yet also maximize fat loss. The EM2WL weight loss calculator (set goal at “lose fat, -15%”) will give you an idea of your best calorie range for losing body-fat, with minimal muscle loss. Attempt to eat 1-1.2g of protein per lb of lean body mass, or 30-35% of your calorie intake, and sufficient carbs (around 40-45% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).
**Follow plan for 4-6 weeks**
|
Each set of exercises done back to back, with no rest. Rest 30-60 seconds after the second exercise in each set. Then repeat. Rest up to 2 minutes between each superset. |
Exercise:
|
|
Reps
|
Sets
|
| Superset #1 |
|
|
|
Squat
|
|
12 |
3 |
Shoulder press
|
|
12 |
3 |
| Superset #2 |
|
|
|
Deadlift
|
|
12 |
3 |
Pull-up
|
|
12 |
3 |
| Superset #3 |
|
|
|
Walking Lunges
|
|
12 |
3 |
Tricep Dips
|
|
12 |
3 |
| Superset #4 |
|
|
|
Standing Calf Raises
|
|
fail |
3 |
Bicep Curls
|
|
12 |
3 |
| Superset #5 |
|
|
|
Decline Pushups
|
|
20 |
3 |
| Stability Ball Crunch |
|
fail |
3 |
~Rest/Yoga/Cardio (opt.)~
|
Opposing muscle group tri-sets = Move through each exercise in the group, in order. Rest 60 seconds. Then repeat until all 3 tri-sets for that group is complete. Then begin the same process for the next group. Rest 60-90 seconds between each tri-set.
|
Exercise:
|
|
Reps
|
Sets
|
| Tri-sets #1 |
|
|
|
Dumbbell Row
|
|
8 |
3 |
Overhead Extension
|
|
8 |
3 |
Squat
|
|
8 |
3 |
| Tri-sets #2 |
|
|
|
Incline Press
|
|
8 |
3 |
| Incline Curl |
|
8 |
3 |
| Split squat |
|
8 |
3 |
| Tri-sets #3 |
|
|
|
| Lateral Raise |
|
8 |
3 |
Tricep Kickbacks
|
|
8 |
3 |
Calf Raise
|
|
fail |
3 |
| Core |
|
|
|
| Hanging Knee Raise |
|
20 |
3 |
| Hip Raise |
|
20 |
3 |
~Rest/Yoga/Cardio (opt.)~
|
Each set of exercises done back to back, with no rest. Rest 60 seconds after the second exercise in each set. Then repeat. Rest up to 2 minutes between each compound set. |
Exercise:
|
|
Reps
|
Sets
|
| Compound superset #1 |
|
|
|
| Pull-up |
|
max |
3 |
Close -Grip Lat Pulldown
|
|
10 |
3 |
| Compound superset #2 |
|
|
|
Incline Flye
|
|
10 |
3 |
| Decline Pushups |
|
max |
3 |
| Compound superset #3 |
|
|
|
Smith Squat
|
|
12-15 |
3 |
Rear Lunge
|
|
10/side |
3 |
| Compound superset #3 |
|
|
|
One-Arm Lateral Raise
|
|
10 |
3 |
Bicep curls, 21s
|
|
21 |
3 |
More of a visual person? Check out the “at-a-glance” options, by clicking on the desired day.
by EM2WL | Jan 4, 2013 | Fat Loss / Cutting, Workouts
Weeks 3 & 4: BURN
The Workout Plan: Part two of this plan. For muscle shaping, defining, and fat loss.
How to work it: Perform days 1-3, then repeat days 1 & 2 for a 5-day workout split. Burn phase will include “drop sets” just like in Build, but also introduces “compound sets” (2 exercises in a row with no rest), and “tri-sets” (3 exercises done in a row, with no rest). Cardio may also increase, slightly, if desired.
Weights: Begin every weight session with a 5-10 minute dynamic warmup and 1-2 warmup sets (using lighter weight). Select a weight that presents a struggle for the last few reps. Remember to log your weight selection, being sure to increase weight whenever possible. If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, every set should be challenging. There must be at least 48 hours in between repeating a specific day. Do not perform Day 1 exercises, two days in a row, for instance. End 5-10 minutes of stretching, while the muscle is still warm to prevent injury.
Rest periods: 30-60 seconds (higher reps = shorter rests, low reps = longer rest) for weighted moves, no longer than 30 seconds for core tri-sets.
Cardio: Increase cardio by one, high intensity, 30 minute session in week 3, and again in week 4. When performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance. Try not to use cardio to do the job that can be done with proper eating. Learn to appreciate cardio and what it can do for you (aid in recovery, heart/mental health), but don’t unnecessarily abuse it.
Food: To truly get the most out of this or any workout routine, the food intake should match the nature of the workouts. During Burn, eat below TDEE (maintenance), for optimal fat burning (if doing a reset, stay at TDEE). The EM2WL weight loss calculator (set goal at “lose fat -15%”) will give you an idea of your best calorie range for losing fat, while maintaining muscle. Attempt to eat 1-1.5g of protein per lb of body-weight (i.e. 150-225g for 150lb person) or 35% of your calorie intake, and sufficient carbs (around 35-40% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).
**Want this plan to last longer than 4 weeks? Repeat “Burn” for or up to 4 weeks (4 workouts per week), max. Then move back to 2-4 weeks of “Build” or similar program.**
Day 1: Chest, Triceps & Core
|
Exercise:
|
|
Reps
|
Sets
|
| Incline Dumbbell Press Compound-set with |
|
8-10 |
3 |
Supinating Incline Dumbbell Flyes (twist at top)
|
|
10-12 |
3 |
Cable Crossover
|
|
10-15 |
3 |
Tricep Dips (bars/machine)
|
|
8-10 |
2 |
Reverse Grip Triceps Pushdown
|
|
10-12 |
2 |
Skull Crusher*
|
|
10-15 |
2 |
| Tri-set |
|
|
|
Vertical Hip/Knee Raises
|
|
15-20 |
3 |
Russian Twist w/medicine ball
|
|
15-20 |
3 |
| Crossover crunch |
|
15-20 |
3 |
Day 2: Back, Biceps & Core
|
Exercise:
|
|
Reps
|
Sets
|
V-Bar Pulldown
|
|
8-10 |
3 |
Inverted Row
|
|
10-12 |
3 |
Straight-Arm Pulldown*
|
|
10-15 |
3 |
Incline Dumbbell Curl
|
|
8-10 |
2 |
| Standing Alternating Hammer Curl |
|
10-12 |
2 |
| Preacher Curl |
|
10-15 |
2 |
Stability Ball Roll-in
|
|
15-20 |
3 |
Stability Ball Crunch
|
|
15-20 |
3 |
| Jacknife Sit-up |
|
15-20 |
3 |
Day 3: Shoulders & Legs
|
Exercise:
|
|
Reps
|
Sets
|
Arnold Press
compound set with |
|
8-10 |
3 |
Upright Barbell Row
|
|
10-12 |
3 |
One-Arm Incline Lateral Raise*
|
|
10-15 |
2 |
Narrow Stance Squat
compound set with |
|
8-10 |
3 |
Barbell Lunge
|
|
10-12 |
3 |
Stiff Legged Deadlift
|
|
8-10 |
3 |
| Seated Leg Curl |
|
10-12 |
3 |
| Tri-Set: |
|
|
|
Standing Barbell Calf Raise (toes out)
|
|
10-15 |
3 |
Standing Calf Raise (toes turned in)
|
|
10-15 |
3 |
| Seated Calf Raise |
|
10-15 |
3 |
*Drop set – on final set rep until failure, reduce weight by 25% and go to failure again.
More of a visual person? Check out the “at-a-glance” options for Day 1, Day 2 and Day 3.
Because Burn has been abbreviated into a two week “Kickstart” version, the training frequency is much higher. To adapt this routine to a busier lifestyle, you can choose to make it into a 3 day split: do days 1-3 once each week, for up to four weeks.
by EM2WL | Jul 16, 2012 | Nursing
I remember when I was pregnant with each of my beautiful children I would always go through the pregnancy telling myself that when I deliver I am going to drop the weight and drop it quick. I would be itching to get back to working out after the six week mark and boy I started restricting calories almost immediately after getting home with my little ray of sunshine. Oh how I wish I knew then, what I know now. It was so bad…my first pregnancy I opted to stop nursing after only six weeks because the weight wouldn’t come off. Thankfully, for the rest I nursed much longer, but just resigned myself to waiting until after nursing to see any losses.
Even when nursing we will dramatically cut calories in efforts to make the scale move. It is even more detrimental when nursing because not only will the body go into starvation mode, you risk lowering your milk supply as well. The funny thing is, women that tend not to “diet” while nursing, following a non-restrictive diet tend to lose weight during their nursing phase. A full-time nursing mom burns approximately 500 calories per day, so if she is consuming healthy foods, eating regularly and feeding on demand weight loss is usually inevitable. Just adding a minimal amount of exercise will increase weight loss, for example going on a walk for a mile or two while pushing your precious cargo a few times per week.
It is so important not to restrict calories the first two months after delivery. Your body needs time to heal and you also need to establish an adequate milk supply for your little bundle of joy. Now, once you are past that point, yes you can start to restrict calories a little, but it shouldn’t be substantial. Here are steps/guidelines for successfully losing weight while nursing:
- Calculate your TDEE, BMR, using the appropriate activity level
- Subtract no more than 15% from TDEE for your cut value
- You have your cut value which includes your activity level, but it doesn’t take into account the numerous calories burned to produce the milk. If you nurse full time, then you need to add back in 500 calories and for part-time nursing mommies calculate the number of ounces you believe are being consumed and multiply it by 22. For example, if your cut value is 1800, then as a full time nursing mom you would consume a total of 2300 calories per day.
- Try to shoot for 40% carbohydrates, 30% protein, and 30% fat
This is truly the time when you are “eating for two” and not the time for VLCD (very low calorie dieting). Relax in knowing that the benefits of breastfeeding extend well beyond just basic nutrition, but you are providing wonderful health benefits as well to your wee one. Oh, and let’s not forget about the priceless bonding that takes place. This is the most precious time, enjoy it, the weight will come off. Take it slow. Listen to your body, if you’re hungry then your body is telling you it needs fuel, so fuel it.
As a trainer this is the absolute toughest time of the year.
Recent Comments