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Posts tagged ‘weight’

The last thing any expecting mom feels like doing while pregnant is hitting the gym, especially if it involves lifting weights. But, what every mom-to-be should know is that there is no need to go crazy in the gym to stay fit, maintain a healthy pregnancy weight, and keep your baby healthy. A simple weight training program and a healthy diet can do so much to make you look and feel great during pregnancy, and after your bundle of joy greets the world. Just make sure to consult your doctor before starting any kind of exercise program to find the best plan for you.

1. Speed Up Your Metabolism

Lifting weights is such a huge part of staying fit because it helps regulate your metabolism, and there is no better time to keep your metabolism even than during a pregnancy. Your metabolism is the clock in your body that decides whether to burn energy or store it as fat. If you maintain an active metabolism during pregnancy, it will be easier to lose the weight after your baby is born. The more muscle you have, the higher your metabolism will be, and the higher your metabolism, the easier it is to keep weight off.

2. Burn Fat for Free

Building muscle is, believe it or not, the best way to burn fat. Now, it’s very important to have enough fat on your body while pregnant, because both you and your baby need it to stay healthy. But, you can still burn fat in a natural way by building muscle. Just having muscle on your body actually burns calories, even when you’re not working out! You will naturally burn an extra 350-500 calories for every ten pounds of lean muscle. So, not only will lifting weights help you stay fit during the pregnancy, it will help you burn fat after.

3. Improve Stamina

Having muscle on your body will make you stronger, and being stronger just makes everything easier. Lift weights during pregnancy, and it will be easier to do things like walk up stairs, get up off the couch, bend down to grab the laundry, and everything else that suddenly becomes difficult as your tummy grows.

4. Stop Dreading the Elliptical

The best part about weight training? It’s so much better than cardio! Most doctors recommend some form of light exercise during pregnancy, but there are just those days when we don’t feel like walking on a treadmill or suffering through an even light setting on the elliptical. When you lift weights, though, you can sit down on resistance machines and lift a very light weight. Just take 30 minutes to lift weights three times a week and ditch that treadmill avoidance altogether.


This is a guest post by Nadia Jones who blogs at online college about education, college, student, teacher, money saving, movie related topics. You can reach her at nadia.jones5 [at] gmail.com.

Have you heard of P90X? It stands for Power 90 [day] Extreme. It is made by Beachbody, a company that is focused on fitness. Well, starting October 1, I’m going to do it.

One of my friends, John, is a Beachbody coach, so I bought the program through him. He’s doing a challenge with a group of people–5-10, he says–to go through the program for 90 days, then to do P90X2 for the next 90 days. I figure it will be good for me, and motivating.

My husband and I are going to work at it together. He’s already in decent shape–he’s been working out at the gym for a while. I, on the other hand, have a hard time motivating myself to do my workout, even when I get to the gym. I don’t enjoy challenging myself, and my workouts get boring after a while, and I plateau quickly. P90X will solve all of those issues.

I’m not really overweight, but I have some extra “baby fluff” around the middle that I would like to get rid of. Plus I have never been able to do a push-up–not even a girl push-up–ever in my life. And currently I need 80-90 pounds of assistance to do a chin-up. And I only weigh between 130 and 135. It’s what I got down to in my weight loss challenge last year, and I never have gotten lower. I am a bit more fit than I was at the beginning of the summer, thanks to my gym membership, but I have plateaued, and I need something to help get me over this hump.

I’d like to invite you, if you would like to join me in this fitness adventure, check out John’s blog post about the challenge. I’m not doing the shake part of it, for financial reasons, but I wish I could. But I figure there are some things I can do about nutrition anyhow, and I’m really more interested in the camaraderie and accountability. I’m not a Beachbody coach and would get nothing out of it if one or more of my readers wanted to join the challenge, except mutual moral support.

So what do you think? Care to join me?

Weigh in this morning: 134.

Yay! I’m down another pound since last week. It seems that cutting down my fat intake and watching to make sure I stop when I’m full have helped the extra pounds to come off. This is very encouraging.

That book I mentioned a few weeks ago, Eat More, Weigh Less, really seems to work. Only I’m not cutting my fat down to 10% of calories. I believe nuts and olives and avocadoes are good food—in reasonable quantities. But I’ve found out that I can cut down on fat in hidden places without sacrificing taste. For instance, I cut the oil in half in my cornbread recipe, and my husband didn’t notice (or at least, he never said anything). I estimate that each cornbread muffin had about 8 grams of fat, most of that being oil (corn does have a little more fat than other grains, but not a lot). Considering that I usually eat 2 muffins (instead of 3 like I used to), by cutting the oil in half, I’ve practically cut the fat in half. So now it’s more like 4 grams per muffin. I figure that I need to get about 45 grams of fat every day (as opposed to the 65 or so grams that is usually recommended for the 2,000 calorie diet). 10% fat would be about 22 grams of fat, so I’m doing about 20%. That’s less than the 40% most Americans eat, and still less than the 30% recommended that leaves most people still hungry on your average diet (like Weight Watcher’s or Jenny Craig), which is probably why I’m still losing weight. I am not actually counting, but when I do, I’m usually somewhere in the neighborhood of 20% fat now, and it seems to be making a difference.

So here’s hoping I can be down 2 pounds by next Sunday. But if not, I’ll settle for 1. :)

Good news! I weighed in at 135 this morning! :) That’s a pound down in the last week.

I’m actually a little surprised to have lost a pound. My week got off to a bad start. Sunday for lunch we went to the ABC in Gladstone. We’d heard they were serving free lunches, and figured it would be like eating out, and even if we had to buy extra food to make a full meal. Well, the food was vegetarian, but it was anything but healthy. Think fast food. Shamburgers and Pronto Pups (corn dogs), with chips and coockes. My husband’s comment was that it wouldn’t hurt to eat that kind of food once in a while (like 2 so 3 times a year) since we didn’t make a regular diet of it. But I felt sluggish the rest of the day. Way too much fat for one meal!

So I watched my fat intake the rest of the week, and I’m pleasantly pleased to know that setback didn’t set me back too much.

Now I’m hoping for another couple of pounds in the next week. Also, I’m toying with the idea of getting a membership at the local Curve’s. The only problem is that I don’t have a way to get there except on Fridays (they close on Sundays). I could always just use the gym at my chiropractor’s… That is, I think, free for his patients (might have a small enrollment fee, I don’t rememnber). So I’m praying about it this week. I don’t want to make a rash decision; Curves has a 1 year contract! I’ll let you know what I decide next week.

Here’s how these are going to work. I’m going to report tell how the previous week went and how I met that week’s goals. Then I’ll share my latest weigh-in and post the next week’s goals.

So here’s how my week went:

Sunday: I think I kind of got off to a bad start. I went out to eat at a Thai buffet and ate too much. Got my first dessert in, also, a delicious coconut milk creation with bits of something yummy in it. Didn’t really exercise either.

Monday: I must have really eaten too much yesterday! I wasn’t hungry until almost 9:00 this morning. Usually breakfast is at 8:00. So I didn’t eat until I was hungry. For lunch I hauled out some pizza crust that I had frozen like over half a year ago… it was whole wheat, but made like pie crust, so probably had too much fat in it. I think I ate too much, but I was trying to use it up. It sure was good, though! I got my exercises in late in the day, but I got them in!

Tuesday: Something I have learned is that I must have at least one meal that has a good strong protein source. For me, this could be a soy souffle with a whole grain (quinoa, millet, buckwheat, for example) for breakfast, or split pea & barley soup for lunch. At least, I need to do that if I am going to only eat two meals a day. Otherwise by suppertime, I’ve got this craving for something, and then I end up eating too much.

That’s what happened today. Breakfast was sweet potatoes and tofu, which on the surface sounds filling, and it was, but the sweet potatoes digest too quickly, and the tofu isn’t as great a protein source as, say, eggs would be. It’s very simple and digests quickly. Fine. But not when lunch is pasta. I ate a handful of walnuts with lunch to try to add in some extra protein, since, thanks to not-buying-so-we-don’t-have-to-take-it-with-us, we have no veggie meats or TVP or anything like that to add to a pasta meal–and beans don’t generally go so well with spaghetti!

So by supper time, I was starving. And ate. Too much. Nuff said. Oh, and it rained so I couldn’t get out for a walk. Bummer.

Wednesday: I got up late this morning (because hubby slept at the new house and the kids slept in too!), so I had a bit of a later-than-normal breakfast. Since it was so late, and since the soymilk in the fridge was 6 days old, I had cold cereal (mostly home-made granola) with juice on it. I haven’t done that in years. I added some nuts to increase the protein and fat content, but it wasn’t that filling of a breakfast! So learning my lesson from the day before, I made a pot of lentils, curry flavored, and served them over steamed brown rice. And I ate heartily. No need for supper today!

Oh, and I did get my exercises in today. Sure, only one set, not two, but it was late, so at least I did it.

Thursday: I definitely got my exercises yesterday! Cleaning the house and hauling heavy appliances made me sore by the next morning, so yes I made it. Read more about that day here. I got my second dessert in today, some coconut custard concoction the lady who made lunch for us cooked up. It was good, but I already have an idea of how to make a vegan version that will taste even better (and actually be healthy enough to eat for breakfast), so watch for that in the near future.

Friday: I’m just too tired and sore today to do anything! At least I only got two meals today. :)

Saturday: Today I had a teeny bit for supper (what my daughter didn’t eat of her supper), but I’m glad I did, because I stayed up late packing, and would have probably eaten more later if I hadn’t had a bit for supper. Didn’t get any real exercise in, per se, but I did pack a bunch.

Sunday morning weigh-in: Well, no matter how I figured it, I couldn’t get the scales to say less than 141. Which means I lost nothing this week. But actually I think I went up because of Sunday, so I did lose, just you can’t tell. I’m going to have to do better than that if I’m going to make my goals!

I probably won’t be able to post anything next Sunday, because I’m going to be at camp meeting. So I’m doing a 2-week goal. I want to lose 3 pounds in the next two weeks. We’re going to be at the new house, and I’m going to be walking up and down the hill or up and down the stairs for 20-30 minutes every day (depending on whether it’s raining or not), so that ought to do something! Plus I don’t have a car anymore, so I won’t be able to go eat out, which will keep me from overeating.

Please let me know if you’re joining in the challenge, share your plans and goals, and we’ll encourage each other! See you back in two weeks or less!

By kastner on Flickr

My youngest child is 16 1/2 months old. It’s about time I got down to my pre-pregnancy weight. At least, I think I should be able to. I know a lot of women that do. Even after 3 or 4 or more children. Of course, not everyone does or can, but I think in my case, I should be able to. It is mostly laziness and a love of food that has kept it from happening so far.

Every week I will post an update here, probably on Sundays. I will post my weight (first thing in the morning after peeing, before drinking water, without clothes–hey, stop laughing!), my goal for the week, and how I met my goal last week.

So… I stepped on the scales this morning (under above conditions), and I weighed in at 141. [Note about the picture–it’s NOT me, though that was about my weight just before I gave birth 17 months ago!] I weighed 125 on my wedding day, and that is just about ideal for me.

Long term goal: To be able to fit into my wedding dress by my 5th anniversary, August 28. This will only happen if I don’t get pregnant between now and then. Not likely to happen, but anything is possible. If that happens, then my goal will be modified to not gain any more weight from the time I discover I am pregnant until my anniversary. That should be doable; first pregnancy I gained 0 pounds the first trimester, and second one only 2 or 3, I think. To achieve Plan A goal, I must lose about 16 pounds. That is a little over a pound per week.

Short term goal: To be down to 139 by next weigh in. This would normally be the 6th, but that is also D-day (that is, moving day), so if I manage to remember to weigh in first thing in the morning, I will do it. Otherwise, it might be Friday or Monday.

The plan: This plan has two sides: Diet and exercise. In the diet area, these are my goals:

  • Avoid supper as much as possible. If I’m hungry, eat fruit only. This worked well for me before I had kids, and now that I am neither nursing nor pregnant, I should be able to do it again. I just need to get my body used to it.
  • Only eat until I feel satisfied, no matter how good the food tastes or how much (or little) is left over.
  • Have dessert no more than twice a week, and make sure it’s small and healthy.

In the exercise department, here are my goals:

  • Do 2 sets of these exercises 2-3 times this week. The week after we move, I want to go up to the next level and do them at least twice. I’m currently using quart jars full of beans for weights. Don’t laugh! It’s all I’ve got. When I get through the whole 5 or 6 videos, I will start over using probably 5 or 7 lb.
  • After we move, spend 20 minutes 2-3 days per week walking up and down the hill on our property as fast as I can. It’s pretty steep in spots, so I will probably have a hard time with this one. As it gets easier, I will increase the speed and probably the time as well. To make the time pass easier, I will listen to the Desire of Ages on tape. Yeah, I know, nobody listens to cassettes anymore, but I don’t have a portable CD player (yet), and I DO have rechargeable batteries! Plus I like the way this guy narrates! When I finish that, I will probably listen to Pilgrim’s Progress again–also on cassette.

Would you like to join me in this challenge? Post a comment to let me know your goals and plan of attack, and we’ll encourage each other! I’ll try to post an update every week, and then you can post your update as a comment. If you have a blog and want to do a link-up, let me know and I’ll put a link-up thingy at the end of this post. Otherwise we can just do the comment thing. Let me know what you want to do!