Postpartum fat loss

R

RaleighFit

New Member
Hi, Cathe (and all)!

I am a long-time Cathe fan, but new to the message boards. I came here in search of help!

I am 6-months post-partum now with my second baby, and am having trouble with fat loss. I seem to be in good cardiovascular shape, but still can't lift the weights I could before this baby (I had regained my fitness level and size after my first baby).

The basic issue I'm having is that I seem to be losing weight, but somehow not fat. My measurements haven't really changed in 2 months, despite losing 8 pounds or so. I have 8 more pounds to lose according to the scale, but am not even close to my previous clothes size.

Currently I have been doing 3-45 minute cardio workouts (keeping my heartrate between 65-85% of max), and 2-45 minute sessions that are combo cardio/weights (like cardio & weights).

How can I change my workouts to help with the fat loss? I have a lot of Cathe videos, though none of the newest ones (I have the Intensity and Body Blast series, and many, many older ones). I am willing to get newer videos if that would help.

Please help me design a weekly routine that will help!

Thanks!
RaleighFit (Jennifer)
 
Hi Jennifer -
Congratulations on your new baby. I'm physically stronger now after having one baby (who turns 1 next week) than I was before getting pregnant. And I reached my goal weight the day after my daughter turned 9 months old. I'm working out about the same as I did, 5-6 days a week (I'm a group fitness instructor so it's always been a priority) but the difference now is I'm doing more all leg workouts and more interval training.

I'm doing an interval workout once a week (Imaxes, LowMax) or a workout that includes intervals (Kick Max, Step Blast), a circuit workout at least once a week and steady state cardio workout once a week (that could be all step, step & hi/lo, all hi/lo or jogging). Before I was doing more steady state and did interval training only occasionally.

For weight training, I try to work in at least one day for an all leg workout and schedule one or two days for upper body, and one day for total body. The Gym Style workouts for weight training have given me more strength gains than any of her other weight training series (including the pyramids however before the gym style dvd's came out, pub & plb were the best at giving me strength gains.)

Sometimes I plan a day for harder training and my body says otherwise but unless I really need the rest I still try to do something whether it's just a half hour of step then a long stretch or 60 minutes of yoga.

Below is a sample of what I strive to do at home. Every week does turn out a little bit different (I need the variety) but it might assist you in designing a new weekly routine that gives you the results you want.

Sun: circuit
Mon: all leg + ab work
Tue: upper body + ab work
Wed: interval training + ab work
Thu: balance of upper body + ab work
Fri: steady state cardio + ab work
Sat: total body weight training or off

Sun: circuit
Mon: all leg + ab work
Tue: steady state cardio + ab work
Wed: all upper body + ab work
Thu: interval training + ab work
Fri: total body weight training
Sat: light cardio + ab work or off

Sun: circuit (sometimes cardio first, then weights after) or off
Mon: cardio (kickbox emphasis, like KPC or CK)
Tue: total body weight training (strength emphasis)
Wed: cardio (kickbox emphasis with intervals, like KM)
Thu: Yoga or stretching program or off
Fri: total body weight training (endurance emphasis)
Sat: light cardio or off

I guess I should count the walks I take with my daughter in the stroller 3-5 times a week. Those take between 45 & 60 minutes. And I do teach 2 fitness classes a week (at an intermediate level). Hope this helps!

Diana
 
Diana,

Thank you so much for the information! I, too, got into better shape after my 1st than before I got pregnant, but it seems to be harder this time around! Hearing what worked for you will definitely help me update my current routine!

Did you also restrict your calorie intake, or just eat healthy? I eat pretty healthy every day, but I'm not sure it is enough!

Congratulations on your (not so new) baby, too! And on your ability to get back into shape so quickly!

Thanks, again!
Jennifer
 
Jennifer,
Yes, I did have to restrict my calories when I got to 9lbs to goal weight. That was my plateau. And an annoying one at that. I hovered at that for about 2-3 months. I do eat healthy (but admittingly do eat more sweets than I probably should!). So I went on weight watchers to better see where the problem was. It got me to start paying more attention to portion size. I noticed that I was still eating some things as if I were still pregnant! When I cut back, it got me off the plateau almost immediately. I was only counting points for 3 weeks. There were a couple of days when I felt hungry but I just ignored it and it went away once my body adjusted.

My dh and I are thinking of having one more baby. If it happens, I do hope I can bounce back as quickly again!
Diana
 
After my second baby, I managed to lose all the baby weight (which was a 42 pound gain) plus an additional 17 pounds by the time he was 6 months old! I worked really hard! I watched what I ate and tracked it in a journal...everything I ate I accounted for. www.fitday has a really nice online FREE journal. Here is what I did for workouts:

Monday:Total body workout + 30 minutes additional cardio
Tuesday:Circuit workout + 30 minutes additional cardio
Wednesday:All Cardio
Thursday:Total body workout + 30 minutes additional cardio
Friday:Circuit workout + 30 minutes additional cardio
Saturday: All Cardio
Sunday:REST
 
Sarah,

I just saw your pics...you look phenomenal!! Its an insiration to me after I have my baby to lose all my weight and maybe some extra too.....which is very soon..thanks for posting your routine.
 
Wow Sarah!

That is amazing! Losing 42 lbs plus another 17 in 6 months. I hope to be half as successful as you after I have my baby in Dec. I do have a question for you: Were you able to breastfeed while losing your weight, and can you continue to breastfeed after you've become lean again? I've always read that you need adequate fat to continue to produce breast-milk. Thanks for being such an inspiration.

Joi:)
 
After my second baby, I lost about 5 pounds when I started Cathe workouts. Then, nothing. I never changed my eating habits which were terrible. I decided to do 8 weeks of the Body for Life Challenge, on my own. Mostly, to get my eating under control. I went from a 12 to a size 7 in clothes sizes and about 8 more pounds in 8 weeks. That was with the workouts in the book. Anyhow, I mostly eat clean now with a couple cheat days. I also do Cathe workouts with HIIT on the treadmill. But, I think the eating is the biggest thing. I eat 6 small meals a day. With a balance of protein/carbs/fat. Sometimes, I will lose all control and resort to my old eating habits for days. It makes it hard to start eating clean again, but I feel much better when I do. Gone are the days when I could get up at 3 am and eat a ham, chesse, and mayo sandwich for a snack! Melissa
 
I did breastfeed both children, my daughter for 12 months and my sone for 18 months. I would have nursed my daughter longer, but I was pregnant with my son and when you nurse, your uterus contracts. Having a little baby in there at the time, that freaked me out. She was ready anyways!

ANYWAY...I think nursing actually helped me lose some of the weight...they say it does. Your body does need some extra calories for nursing but the theory is, your body with give everything you consume to your baby (upon maternal instinct) first, then you get the rest. Importnant to continue taking your prenatals!

I had to adjust my diet according to my babies needs. Too many veggies gave them fierce gas pains so I couldn't eat brocolli or brussel sprouts...a lot of veggies had to be left of my plate.:-( It was all worth it...man, I miss nursing my babies;(
 
Ladies, this post is very motivational and I am getting a lot of information from it.

Thank you for posting your workout plans.
 
Hi, RaleighFit(Jennifer).

I'm not sure if you if you have seen the link on Cathe's home page where it says Behind the Scenes (where all the links are listed top to bottom on left side of page). Under that Behind the Scenes heading, if you click on The Intensity Series, then there's a link for how Cathe got in shape after her second baby, which inspired the Intensity Series DVDs.

Just thought I'd mention this in case you hadn't seen it.

Ann

:)
 
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