How to get back in shape ater baby

[amynicole]

Hi Cathe!

I just had my 4th baby 5 weeks ago and will start working out this week. I have not done anything in 6 months due to complications during my pregnancy so I am way out of shape. I also have a lot of weight to lose.

I have never gone this long wihtout working out and have lost all my muscle tone.

I own many of your DVDs as well as a treadmill, stairmaster, and recumbent excercise bike.

My workout time is limited to 3 days a week. With the new baby, 3 other small kids, and lack of sleep I thought 3 days a week would bea realistic goal I could aim for without killing myself. When the baby sleeps through the night I'll push it up to 4-5 but for now I'm sticking with 3.

Given my situation, where would you start? Cardio emphasis? weight empahsis? I will only have about 45-60 minutes per session to devote to working out. I'm kinda overwhelmed where to start.
I joined weight watchers for the food part of this.

Thanks!

PS, how are your 2 little ones? You are such an inspiration to me how you worked hard and got back in such great shape after.

 

[dutchgirl]

Not Cathe, first of all. Here's my two cents.

Since you're starting with 3 days a week why don't you try one day pure cardio, one day total body weight workout, and one day a cardio/weights circuit type workout? That way you're balancing two important aspects of fitness. BTW, maybe you could incorporate some extra stretching whenever you have a few extra minutes to help loosen up some of the tightness brought about by the pregnancy (like lower back and hamstrings).

Just a thought! Good luck and congratulations!

 

[Bobbi]

Hi, AmyNicole! Congratulations on your new baby! Good job on starting back in but take it slowly, ok? I looked at Cathe, who, merely weeks after giving birth, was ready to film and I was amazed! I, on the other hand, took as long as it took to put the weight on to get back to pre-pregnancy weight, at least nine months and with baby number three (for whom I packed on 38 pounds and nursed until 15 months and does he appreciate my sacrifice?) it took a little longer. I lost most of the weight but a few stubborn pounds held until the pesky little man started sleeping and we got used to him. ( I bought a baby jogger and running became "taking the baby for a cry"!) If he had been my first, I probably wouldn't have had three! Good luck, many blessings and enjoy that baby!


Here's a link to Cathe's Getting Into Shape After A Baby:

http://www.cathe.com/2002_After_Baby2.htm
Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif

 

[mogambo]

I remember Cathe said somewhere that she just worked moments of exercise into her busy baby days too. She would simply do some pushups in the living room, or some plyo jacks in the kitchen, or some calf raises on the stairs, while she was at home doing other things with children. I don't remember if this was just to get back in shape or if it's something she still does, but it's a good idea. I do it a bit too. I'm sure it helps in the long run, but in the short term, it really wakes me up and gives me instant energy.

 

[LAEnggren]

Bobbi I love the comment if he had been my first I probably wouldn't have had 3 I had said that many times after my 3rd but he is 15 now and stopped crying!
Lisa

 

[hippahips]

Congratulations on your new baby. I also remember Cathe saying that she did crosstraining types of workouts, like Bootcamp, to get the last 10 pounds off.

Pinky

 

[Cathe Friedrich]

Hi Amynicole! Congratulations on the birth of your FOURTH baby! Wow, you have your hands full, that's for sure (but we love it, don't we).

I think working out three days a week is a perfect start for you. After being off 6 months this will be a nice way to re-introduce your body to working out. You may even find that 35 to 45 minute workouts three times a week will be plenty for the first three weeks too. I remember it not taking much to get very sore after only 7 weeks off.

While there is no absolute right or wrong way to start (other than over doing it), if I were in your situation here is probably what I would do.

Three days off, first three weeks (modifying the times to meet your needs):

Day One:
Warm up 10 minutes and then continue on for another 10 minutes on the stairmaster (total time 20 minutes).

Using no weight at all, do three sets of SLOW AND CONTROLLED static lunges (20 right leg front, 20 left leg front equals one set).

Using no weight do three sets of Leg Presses (also known as Step Ups). 16 reps right leg and 16 reps left leg equals one set.

Using a 15 pound barbell do 3 minutes of continuous varied tempo squats.

Using this same barbell (only heavier if you think you can) do three sets of slow deadlifts. 10 reps per set.

Do 5 minute of crunches.

Stretch for 5 minutes



Day Two:

After an 8 minute treadmill warm up continue on the treadmill with a brisk walk for 15 minutes (total 23 minutes)

Have CTX UPPER BODY ready to go and do only Back and Chest with much lighter weight than you usually used.

Do 5 minutes of crunches, but now include planks and hold them for as long as you can.

Stretch



Day Three:

Do a five minute warm up on the recumbent bike and continue on for another 10 minutes (total 15 minutes).

Have CTX Upper Body ready to go and do Shoulders, Biceps, and Triceps, with a much lighter weight than you usually use.

Do 5 minutes of crunches and planks

Stretch

I suggest that you shorten the weight segments of any of the workouts in the first three weeks to let your body get acclimated. Do not cut out any body parts, simply cut back on the amount of exercises per body part or do less sets per exercise so that your workouts are shorter and less intense. Then when you get used to them you can do them as listed here (about 55 minutes to an hour give or take adding 5 minutes to the cardio). After you have gotten adjusted to these workouts (by gradually increasing time, weight, and intensity), you can start up with the workouts that you have in your collection, modifying where needed. I suggest doing circuit workouts so that you get a little bit of everything by the end of your three workouts (ie: Boot Camp, Circuit Max, CTX Power Circuit, Cardio and Weights).

Good Luck and again Congratulations!