You are home from the hospital after delivering this precious new
life and suddenly the bliss of motherhood leaves you after you look at
your new self in the mirror. Your hormones are raging and you try not to
throw the toothbrush holder at the mirror or start saying words only a
sailor or a trucker would say. What happened to that gorgeous body? Can
it be fixed? Can this body look beautiful again?
Yes! We have the technology, we can rebuild you!
A little 6 Million Dollar Man or Bionic Woman joke. Or am I showing my age?
If you have given birth to a child, these thoughts and others have probably crossed your mind. But what can you do about it? And how are you going to make time to do get back into the size you were before Little Johnny or Little Suzie came along?
In this article you will learn how to safely lose the extra weight through a simple menu plan and a 20-minute aerobic cardiovascular exercise plan that will get your body back in the clothes you want to be in. Eating healthy is also vital to your weight loss strategy, whether you are breastfeeding or not.
Listed below is a simple menu that is delicious, easy, and healthy. You will find the recipes at the end of the article.
Healthy Breakfast Meal
One Hard Boiled Egg
One Piece Wheat Toast
With ½ teaspoon Margarine and ½ teaspoon honey (optional)
½ cup Winter Fruit Salad
½ cup skim milk
Healthy Morning Snack
½ cup Trail Mix
Bottle Water
Healthy Lunch
Chinese Five-Spice Chicken Salad
Herbal Iced Tea
Healthy Afternoon Snack
Almond Butter with Sliced Apples
Bottle Water
Healthy Dinner
Grilled Salmon
Steamed Broccoli, Squash, Carrot Medley
½ Baked Potato topped with Black Beans and shredded Low-Fat Cheddar Cheese
Herbal Iced Tea
Healthy Dinner Snack
½ cup Low Fat Vanilla Yogurt or one small piece of deli turkey
Exercising is something you need to make time to do as a new mom. First of all it gives you time away to do something for yourself. Second exercise will give you more energy to take care of your sweet little baby. Thirdly exercise will send happy endorphins to your brain so you will be more relaxed and have will calm you down in the evening so you can sleep better. Listed below is a simple 20 Minute Cardio program that you can keep up with whether you go to a gym or workout at home.
There! Now that you have a sense of how to begin to approach diet change, a shift in focus not an actual diet, per se, we will begin to integrate an aerobic program into your daily routine.
The 20-Minute Treadmill Cardiovascular - Aerobic Fitness Plan is just what the doctor order! This is an interval plan that has helped many women with getting back into shape. The person that came up with this particular plan is physical therapist, and it works. This plan is for all levels of fitness and for new moms, as well as moms looking to reclaim their figure after a period of time after the birth of their child or children. After 4 weeks, you will want to increase the incline and speed levels of the treadmill. This plan is a great cardiovascular workout because it not only works to increase your heart rate, but it also is a great work out for your legs and buttocks. Additionally, any aerobic program engaged in properly will increase basal metabolic rate (BMR) and keep your "calorie furnace" burning long after the exercise routine is done for the day.
Minute.......................Incline Level........................Speed
1..............................3.......................................2.0
2..............................3.......................................2.0
3..............................4.......................................2.5
4..............................5.......................................3.0
5..............................3.......................................2.0
6..............................4.......................................2.0
7..............................5.......................................2.5
8..............................6.......................................3.0
9..............................7.......................................3.5
10............................4........................................2.0
11............................5........................................2.5
12............................6........................................3.0
13............................7........................................3.5
14............................8........................................4.0
15............................5........................................2.5
16............................6........................................3.0
17............................7........................................3.5
18............................8........................................4.0
19............................9........................................4.5
20............................6........................................3.0
Keep in mind that Rome wasn't built in a day, and neither will you be! At any point in this routine, if you have had enough or cannot carry on a conversation, meaning you have gotten completely winded, stop. Aerobic means with oxygen and if you are winded, you are in an anaerobic state. While anaerobic exercise has its place, and we will introduce you to it in the near future, we are focused on aerobic exercise in stage one. Additionally, if you are unable to get access to a treadmill, a brisk walk, as mentioned in a previous article, will more than suffice, particularly in stage one!
The Recipes suggested as a starting point for stage one are as follows:
Recipes for Simple Menu Plan
Four Fuji Apples, chopped
Four Boss Pears, chopped
4 Clementines, peeled and seeded
1 cup dried Cranberries
1 cup Currants or Raisins
1 cup chopped Pecans
1teaspoon vanilla extract
¼ cup orange juice
In a medium sized bowl, add apples, pears, clementines, dried cranberries, currants or raisins, chopped pecans and vanilla extract; toss until blended. Add juice until all fruit is covered.
Serve in small dishes.
Yield: Four-Six (4-ounce) servings
Chinese Five-Spice Chicken Salad
1package Tyson Chicken Tender strips
½ teaspoon Five Spice blend
½ teaspoon Garlic
½ teaspoon Sea Salt
½ teaspoon Onion Powder
½ teaspoon Black Pepper
Smart Balance Oil or margarine
2 cans Mandarin Oranges pieces, drained
½ cup sliced almonds
Salad Mix
¼ cup Cherry Tomatoes, cut in half
¼ cup shredded carrots
Store bought Low Fat Oriental Dressing
In a medium bowl, add chicken and spices; toss. In a medium sized skillet, add oil or margarine.
When the pan is hot, add chicken and cook on medium heat for 10 minutes or until done; cool chicken and cut in small pieces for the salad.
In a separate bowl, add salad mix, cherry tomatoes, carrots, and mandarin oranges; toss and add to dinner plate. Add chicken pieces, and almonds on top of salad mixture. Drizzle with your favorite low fat oriental dressing.
Diet is more about eating healthy than eating less, as noted in "How to Lose Weight After Pregnancy - 3 Easy Steps to Post-Pregnancy Weight Loss, also by this author.
Combined with the dietary suggestions and exercise program mentioned above, the article mentioned above will provide an excellent jumping off point and it will be no time at all and the sailor's vocabulary will be replaced my the gorgeous, new you looking back at your from the other side of the mirror. In the coming weeks we will take you into stage 2, and the totally new you!
Yes! We have the technology, we can rebuild you!
A little 6 Million Dollar Man or Bionic Woman joke. Or am I showing my age?
If you have given birth to a child, these thoughts and others have probably crossed your mind. But what can you do about it? And how are you going to make time to do get back into the size you were before Little Johnny or Little Suzie came along?
In this article you will learn how to safely lose the extra weight through a simple menu plan and a 20-minute aerobic cardiovascular exercise plan that will get your body back in the clothes you want to be in. Eating healthy is also vital to your weight loss strategy, whether you are breastfeeding or not.
Listed below is a simple menu that is delicious, easy, and healthy. You will find the recipes at the end of the article.
Healthy Breakfast Meal
One Hard Boiled Egg
One Piece Wheat Toast
With ½ teaspoon Margarine and ½ teaspoon honey (optional)
½ cup Winter Fruit Salad
½ cup skim milk
Healthy Morning Snack
½ cup Trail Mix
Bottle Water
Healthy Lunch
Chinese Five-Spice Chicken Salad
Herbal Iced Tea
Healthy Afternoon Snack
Almond Butter with Sliced Apples
Bottle Water
Healthy Dinner
Grilled Salmon
Steamed Broccoli, Squash, Carrot Medley
½ Baked Potato topped with Black Beans and shredded Low-Fat Cheddar Cheese
Herbal Iced Tea
Healthy Dinner Snack
½ cup Low Fat Vanilla Yogurt or one small piece of deli turkey
Exercising is something you need to make time to do as a new mom. First of all it gives you time away to do something for yourself. Second exercise will give you more energy to take care of your sweet little baby. Thirdly exercise will send happy endorphins to your brain so you will be more relaxed and have will calm you down in the evening so you can sleep better. Listed below is a simple 20 Minute Cardio program that you can keep up with whether you go to a gym or workout at home.
There! Now that you have a sense of how to begin to approach diet change, a shift in focus not an actual diet, per se, we will begin to integrate an aerobic program into your daily routine.
The 20-Minute Treadmill Cardiovascular - Aerobic Fitness Plan is just what the doctor order! This is an interval plan that has helped many women with getting back into shape. The person that came up with this particular plan is physical therapist, and it works. This plan is for all levels of fitness and for new moms, as well as moms looking to reclaim their figure after a period of time after the birth of their child or children. After 4 weeks, you will want to increase the incline and speed levels of the treadmill. This plan is a great cardiovascular workout because it not only works to increase your heart rate, but it also is a great work out for your legs and buttocks. Additionally, any aerobic program engaged in properly will increase basal metabolic rate (BMR) and keep your "calorie furnace" burning long after the exercise routine is done for the day.
Minute.......................Incline Level........................Speed
1..............................3.......................................2.0
2..............................3.......................................2.0
3..............................4.......................................2.5
4..............................5.......................................3.0
5..............................3.......................................2.0
6..............................4.......................................2.0
7..............................5.......................................2.5
8..............................6.......................................3.0
9..............................7.......................................3.5
10............................4........................................2.0
11............................5........................................2.5
12............................6........................................3.0
13............................7........................................3.5
14............................8........................................4.0
15............................5........................................2.5
16............................6........................................3.0
17............................7........................................3.5
18............................8........................................4.0
19............................9........................................4.5
20............................6........................................3.0
Keep in mind that Rome wasn't built in a day, and neither will you be! At any point in this routine, if you have had enough or cannot carry on a conversation, meaning you have gotten completely winded, stop. Aerobic means with oxygen and if you are winded, you are in an anaerobic state. While anaerobic exercise has its place, and we will introduce you to it in the near future, we are focused on aerobic exercise in stage one. Additionally, if you are unable to get access to a treadmill, a brisk walk, as mentioned in a previous article, will more than suffice, particularly in stage one!
The Recipes suggested as a starting point for stage one are as follows:
Recipes for Simple Menu Plan
Four Fuji Apples, chopped
Four Boss Pears, chopped
4 Clementines, peeled and seeded
1 cup dried Cranberries
1 cup Currants or Raisins
1 cup chopped Pecans
1teaspoon vanilla extract
¼ cup orange juice
In a medium sized bowl, add apples, pears, clementines, dried cranberries, currants or raisins, chopped pecans and vanilla extract; toss until blended. Add juice until all fruit is covered.
Serve in small dishes.
Yield: Four-Six (4-ounce) servings
Chinese Five-Spice Chicken Salad
1package Tyson Chicken Tender strips
½ teaspoon Five Spice blend
½ teaspoon Garlic
½ teaspoon Sea Salt
½ teaspoon Onion Powder
½ teaspoon Black Pepper
Smart Balance Oil or margarine
2 cans Mandarin Oranges pieces, drained
½ cup sliced almonds
Salad Mix
¼ cup Cherry Tomatoes, cut in half
¼ cup shredded carrots
Store bought Low Fat Oriental Dressing
In a medium bowl, add chicken and spices; toss. In a medium sized skillet, add oil or margarine.
When the pan is hot, add chicken and cook on medium heat for 10 minutes or until done; cool chicken and cut in small pieces for the salad.
In a separate bowl, add salad mix, cherry tomatoes, carrots, and mandarin oranges; toss and add to dinner plate. Add chicken pieces, and almonds on top of salad mixture. Drizzle with your favorite low fat oriental dressing.
Diet is more about eating healthy than eating less, as noted in "How to Lose Weight After Pregnancy - 3 Easy Steps to Post-Pregnancy Weight Loss, also by this author.
Combined with the dietary suggestions and exercise program mentioned above, the article mentioned above will provide an excellent jumping off point and it will be no time at all and the sailor's vocabulary will be replaced my the gorgeous, new you looking back at your from the other side of the mirror. In the coming weeks we will take you into stage 2, and the totally new you!
For further information and an intelligent program of diet
reshaping and rethinking, educating you on how to eat and exercise after
pregnancy, one guaranteed to yield results fast:
[http://www.SkinniestYou.com]
For additional information and a link to an excellent source for weight loss programs, strategies, and blogging! Also, see other articles on this topic by yours truly!
http://www.UltimateWeightLossPlan.com
John P. J. Zajaros, Sr.
Article Source:
http://EzineArticles.com/expert/John_Zajaros/289212
[http://www.SkinniestYou.com]
For additional information and a link to an excellent source for weight loss programs, strategies, and blogging! Also, see other articles on this topic by yours truly!
http://www.UltimateWeightLossPlan.com
John P. J. Zajaros, Sr.
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