It’s that time again! In our last Round Table, we discussed the nutritional and exercise recommendations for a woman whose difficulty is actually putting weight on and that post has been very well received. Well done ladies and gentleman!

Today I’d like to turn our attention to a common scenario, women wanting to drop weight accumulated during child birth (obviously after she’s given birth)! What would your overall plan look like for this “typical” women?  No details necessary, just an idea on what her program would entail, fitness and nutrition.

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Phil - First of all in order to lose anything there needs to be a caloric deficit. However, not too drastic. Some recommend cutting out 500-1000 calories day to lose weight/fat, but to pay for the exercises you are doing with enough calories. It can sometimes be as simple as eat less exercise more, but not always. You need to eat enough.

As far as dropping weight after birth, she’ll need to be able to do resistance training, full body, upper body lower body, doesn’t really matter and a lot of core work. Granted the trainer needs to be careful how to do the core work because some women are sensitive pre and post natal to core work done either on a stability ball or on a bench lying down.

One other thing to mention is that her nutrition, while at a deficit of some sort, needs to be balance enough to give her enough calories to nurse. It’s tricky , while you need to cut calories a tad, you need to account for the calories she’ll be burning as she breast feeds and that can be upwards of 500.

On the other hand, my sister is consuming 1600 calories a day, does full body workouts at home and burns 500 calories a day JUST by breast feeding!

Cory – One of the most important things for a woman to do when looking forward to losing weight after child birth is to actually exercise DURING the pregnancy.  Light exercise during pregnancy helps keep the metabolism up and the woman fit while being pregnant.  Also light resistance work, whether it be by bands or my resistance machines, keeps the muscles strong along with also keeping the metabolism up.

After pregnancy, it’s important to eat healthy and continue to let your body heal and get re-energized to return to your exercise program.  Vigorous exercise is usually given a green light 2-3 months after child birth, but only until the woman has become healthy enough to return.

Great start! I think we will have to dig deeper into this arena in the future. As always readers, should you have any questions you would like our coaches to devour during a future session, send it to me ASAP at jason@efitnessforlife.com. We are happy to work them in!

eFitness for Life coaches taking part today:

Coach, Phil Nicolaou (pnicolaou@efitnessforlife.com)

Coach, Cory Williams (cwilliams@efitnessforlife.com)

Please feel free to contact any of our coaches to discuss your fitness or nutritional questions! Visit eFitness for Life today to begin a program with your very own personal coach!

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