But for now however, get yourself a drink, sit down, relax and make yourself comfortable, here’s your FREE report: -
1. Drink at least 2 litres of water each and every day. Drinking this amount of water each day ensures that a number of things happen: - · Nutrients are assisted in their transportation around the body. · The digestive system is lubricated. · Correct body temperature is maintained. · Toxins are removed from the body. These are often stored just below the skins surface in the form of cellulite and other fatty tissues.
2. Plan a walking route - To get the most out of walking you should design a route around where you live which will take you between 20 and 30 minutes to complete, in surroundings you feel comfortable with. This route should be push chair friendly and performed at a comfortable pace for the first few days and then done progressively faster so that you feel warmer, breathing slightly heavier and your heart rate increases, you should still be capable of holding a conversation. Your route should include some gentle gradients as these challenge the body to a greater degree than walking on the flat. Do this route at least five times a week. You will also have the benefit of getting some fresh air for you and your baby.
3. Reduce the amount of food you are eating. Or more specifically the amount of calories you are consuming. During pregnancy there is a real need for extra calories because you need to maintain normal healthy function for yourself and you must provide extra calories for a growing baby. After giving birth however there is not the same demand. That is not to say that you should dramatically cut the amount of food you eat instead this should be a gradual reduction over the course of 7 – 10 days.
4. Don’t diet. DIETS DON’T WORK, they mess with your mind and slow down your metabolism. The biggest mistake most people make when trying to lose weight is to simply try and starve themselves. This kind of strategyhas a number of major downfalls. The first main problem is that when yourestrict calories in a drastic and uncontrolled manner in order to lose weight the body does shed a small amount of body fat, but not fat alone. Protein found in muscle tissue gets used to fuel daily activity and essential bodily fluids are also lost. The minute you resume eating normally water levels will quickly be restored to normal and body weight will in turn stabilise once more. The muscle tissue lost will not return and this has anumber of disastrous effects. The first one being that when a body consistsmainly of trained dense muscles it becomes similar to a fat burning furnacein that it needs to keep the muscles well fed and the metabolism speeds upin order to do this. Reducing muscle density through restrictive diets willonly lead to a slowing down of the metabolism. Since most people tend togo through periods of weight loss and weight gain the next problem is thatwhen you start gaining weight the weight you gain will be mainly body fatbecause muscle does not simply create itself it needs a reason to exist andthis is where resistance training comes in.
5. Sit Ups. During the first few weeks sit-ups and abdominalcrunches are about the worst exercises to do. Why? Well it’s like this;during pregnancy your body produces a hormone called relaxin. This hormone allows the body to become more flexible it allows greater movement in the spine, allows for more flexibility in the tendons andligaments and gives the growing baby more room to grow. Taking yourstomach muscles as an example, the relaxin allows the growing baby topush through the muscles separating down either side. This separationneeds to realigned and doing sit-ups or crunches in effect will promote doming. Doming is a bulge in the abdominal wall caused by pressurepushing the tissue up underneath and through this gap. This actuallyhinders recovery and increases the separation between the stomachmuscles. Correct breathing must be maintained at all times. There is atest called the rec check, which will dictate when the stomach muscleshave pulled in tight and are ready to perform other stomach exercises. Anexperienced trainer should know how to perform this test.
6. Be careful. Your body is in a delicate state right now remember that relaxin hormone, it will stay elevated for at least five months, longer if you breast feed for some time. There are some exercises that are usually all right to do but for now you should avoid them. These are basically exercises that stretch the muscles under tension. The danger here is that the muscleswill get stretched too far and tear. For a complete list of all suitable andunsuitable exercises at different post natal stages simply order ‘The Baby Belly Fat Loss Plan’
7. This is the biggy. Not doing these exercises at this stage when your body is primed to recover and retighten presents missing a golden opportunity and usually leaves a woman with loose stomach muscles and a slightly rounded abdomen forever unless professional help and advice is followed. Perform static stomach contractions and pelvic tilt exercises along with pelvic floor strengthening exercises. These are basically exercises where no movement occurs at the spine. As a rule do these whenever your baby sleeps, they only take a couple of minutes and are not physically demanding. That should mean doing these few exercises about four to five times a day. Again some of the better gyms will be able to teach the correct exercises to do or look in the yellow pages for qualified personal trainers you should only need to be shown a couple of times. Alternatively follow the information and techniques in ‘The Baby Belly Fat Loss Plan'
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