This post is long overdue, I have intentions to publish this last year when my LO was around 3 months. But better late than never right. When I had my first daughter, I didnt follow any workout plan before and after delivery. At that time I was just focussed on my milk supply and ended up putting some extra pounds. It took me nearly a year to lose that weight and be healthy again.
This time around its a different scenario. I worked out most of the time pre delivery. But after delivery, the first six weeks I focussed on the baby, eating healthy and maintaining the milk supply. Exercising was my least priority then and I waited for the green signal from my doctor to start working out again.
Initially I started with 30 mins walk on the treadmill. Slowly I added couple of days of yoga. I did these for few days until November when I was feeling better.
In December when I was 16 weeks postpartum I started strength training and ab workouts. I currently follow this program for arm workouts. I started with 5 lb weights and now increased to 8lbs. My goal is to increase it to 15lbs.
I follow this for my ab workout. I just do according to my pace but not whats mentioned below. Its just for my reference and I am increasing a couple of situps, crunches every day. As of today I also added roman twist with a 10 lb ball.
This is my workout schedule :
Monday : Arms and ab workouts
Tuesday : Brisk walk on treadmill with incline ; ab workout
Wednesday : Arms and ab workouts and 30 min yoga
Thursday : Brisk walk on treadmill with incline ; ab workout
Friday : Arms and ab workouts and 30 min yoga
Saturday : Brisk walk on treadmill with incline; ab workout
Sunday : 30 min yoga
I had days when I want to take a nap or just lay on the couch, but I set a goal to myself to lose weight and get toned by my daughter’s first birthday. Its no myth that it takes atleast 9 months to lose weight, ( the saying 9 months in and 09 months out).
Losing weight isnt possible just with working out, but when accompained with right nutrition. As I am exclusively breastfeeding, I need extra calories to maintain my supply. I started with nutrition when I am 12 weeks postpartum. I currently eat mostly a clean diet by eliminating sugar, rice, deep fried food and junk food.
My typical day meals looks like this
Breakfast – Coffee with no sugar; Oatmeal topped with berries and almond butter or whole wheat english muffin with a fried egg.
Snack 1 – Banana or an orange
Lunch – 1/2 cup cooked broken wheat; veggie curry; dal and 1 cup of buttermilk
Snack 2 – Handful of nuts and apple with almond butter
Postworkout Snack – Smoothie with almond milk, berries, handful of spinach, flax seed, dash of honey and protein powder.
Dinner – Roti with a veggie currry.
This is a plan which I am following for myself to lose weight but maintain healthy to have steady milk supply. Like many women I am not losing weight exclusively breastfeeding. My body likes to store fat in my legs and hands when I’m breastfeeding (and pregnant), no matter what I’m eating or how much I’m exercising. It’s such a short and important time for my baby in the grand scheme of things, so I have to tell myself that some things will just have to wait. The number one priority for baby and for me is good health and feeling well.