Postpartum Weight Loss Workout Plan – I can’t believe the twins will be 3 months on the 12th!!! Time flies by. We were seriously blessed with relatively large babies who slept really well, which made these three months easier than expected. Not saying it was easy – just easier than anticipated. Siena was a harder baby than these two combined so we were pleasantly surprised (and still the harder one as a toddler!). Having a baby is easier than expected and a lot of help (my husband is now working from home as an independent consultant and my mother comes for two days and nights a week to help) also helped my own mental and physical recovery . Most days I’m able to squeeze in at least a 30 minute workout and I’ve been able to do some meal prep (as you’ve seen in previous posts) making healthy eating easier.
I was cleared to exercise at 4 weeks postpartum and made a big change in my eating habits around that time as well. It really helped that I had a challenge group starting the Monday after I cleared! During my pregnancy, I got into the habit of eating chocolate after lunch every day and ice cream after dinner most nights (may have contributed a little to the 50 pounds I gained…). I still ate lots of vegetables while pregnant (well after the nausea settled at 16 weeks) but made changes like eating more sandwiches instead of salads for lunch, choosing richer foods for dinner, snacking on things like toast and cheese and pretty much eat whatever I wanted. I still eat fruit, but not as much as usual. Once the babies came, I also started drinking at the end of each day to help relax (plus I really missed drinking when I was pregnant!).
Postpartum Weight Loss Workout Plan
In 4 weeks, I started easing back into workouts and started drinking my Shakeology every afternoon instead of the treat I was used to having. I stopped eating ice cream and replaced it with either BeachBar protein bars or green yogurt with fruit (or maybe some chocolate chips). I reserve alcohol for date nights, girls nights and parties, not every night. I decided not to run until week 6 and chose some of the less intense workouts on Beachbody on Demand (including the postpartum yoga and postpartum strength workouts). I also started doing some of my Hab-It pelvic floor exercise videos to get more of my transverse abdominis and pelvic floor back in shape.
Months Postpartum: The Body & Faster Way To Fat Loss Results & Review! — Peanut Butter Blondie
In 6 weeks after giving birth I started the 21 Day fix, but did not completely follow the nutrition plan at first. I continued to lose 1 pound per week and the last week of the program I followed the nutrition plan by using my containers every day (I increased my bracket by 1 plus added a container of wheat/fat to get extra calories to give breast) and I lost almost. 3 books in this week alone (hello, it works! That was proof enough for me). I completed almost all the workouts – I missed some of them but also started running 2-3 days a week (only 2-4 miles at a time).
After completing the 21 Day Fix, I decided to try the LIIFT4 preview workouts, which are short (20 min) and effective, combining heavier lifting with high intensity cardio and core (I actually shut down the core portion and did my postnatal core exercises rather. ). I completed two weeks of the 20 minute preview workouts mixed in with running, postpartum core and more pelvic floor exercises to complete my most recent challenge group. The accountability in the group helped me stick with my workouts and accomplish my weekly goals. I didn’t follow a nutrition plan, just continued to make healthy choices and splurge during date nights and parties (we had several), within reason (because honestly, you can’t be a mother of twins without a drink!). I went back to my steady 1 pound/week weight loss and started seeing some big changes in my body and strength.
Around this time (2.5 months postpartum) I really started to notice that my energy went up. After a year of being pregnant with twins, I felt the best I ever had, despite sleeping much less! The motivation to workout and eat healthy spilled over into other areas of my life – I was more attentive and intentional as a mom in Siena and I gained a new energy, excitement and motivation for my coaching business as well.
Starting at 11 weeks postpartum, after 7 weeks of eating healthy, drinking Shakeology daily, doing Beachbody on Demand workouts and running 2-3 times a week, I lost 8 pounds and 3 inches from my waist! My clothes fit better, I feel more confident, and I feel proud of my body. I feel stronger, more energetic, and motivated. I feel good guys! I truly believe that my healthy habits are making a huge difference in my life right now during a very CRAZY time (3 kids under 3!).
Postpartum Diet And Exercise Plan To Lose The Weight Fast: Month 2
I had planned to finally do the 80 day obsession in July after I had major FOMO watching everyone do it when it was released this spring while I was pregnant with twins, but after doing the LIIFT4 preview workout, I decided that I really wanted to do this program. and that 4 days a week of 30-40 min workouts would better fit my current fitness and lifestyle than 6 days a week, the more intense and longer workouts of 80 Day Obsession. I still plan to do 80 Day Obsession at some point and I can’t wait to make that commitment and see the results, but I had to be honest with myself that now is not the time.
Instead, I made the decision to start LIIFT4 on its release date on July 16th – I absolutely cannot wait for this program and I will go “all in” (thank God for cheat meals every week!) and I really looking for Looking forward to it. (Read more about the program in this blog post.)
So that’s where I am now! I’m still about 18 pounds over my pre-pregnancy weight but I’m not very concerned by the scale. I know I mentioned books a lot in this blog post, but that’s because it’s the most tangible way to talk about results. However, I really don’t believe that the scale is the goal here (and I already anticipate I will probably land above my pregnancy weight due to having more muscle!). The goal is how I feel about myself and how my body performs – especially when it comes to running. I feel really great! But I also want to get stronger and I want my running to improve so I will continue.
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Who wants to join me on July 16th for my next group challenge!? Our group is made up of a private app where you’ll log your workouts and get daily tips, motivation and support from your fellow challengers and me as your coach as we do it together! If you’re newly postpartum, I can help you determine the best program (or just workout) to start with and give you tips to work your core smartly while you regain strength. If you are a runner or someone who has worked out regularly and wants to mix in some variety, I really recommend the 4 days a week LIIFT4 program. Or if you’re up for a challenge and want to see big changes in your body composition, the 80 Day Obsession might be for you (see my challenger Erin’s transformation here). Just fill out this form and let’s get your questions answered and set up to join on the 16th!
Top 2 Reasons You Can’t Lose Weight After Pregnancy
What non-scale victory do you value most? (Better fitting clothes? Energy? Motivation? Confidence? Feeling stronger? Running faster?)
“5.5 pounds down and my pre-pregnancy clothes are starting to fit better and feel stronger!” – Rachel
“I’ve lost 5 pounds and 7 inches (2.25 around my waist!). I’m 4 pounds from my pre-pregnancy weight, so hopefully I’ll be there soon! – Ashlee
“I feel great and much stronger! … I had more energy throughout the day. I also just started running again, and I didn’t feel as out of shape as I expected I would, and I really believed that it was because of this program. The meal plan was also very helpful!” – AmyWhat are the best exercises to do after having a baby? Whether you’re 6 weeks, 6 months, or 6 years postpartum, this postpartum workout plan is designed to help moms start exercising again. Follow the postpartum workout plan 30 that day at home to regain core and pelvic floor strength, rebuild muscle and cardio endurance, and re-establish a regular post-pregnancy fitness routine.
This Is What You Need To Lose Weight Postpartum And Keep It Off — The Tough Love Mom
Download this 30-day postpartum workout plan PDF calendar so you can easily access your daily workouts. Rebuild core and body strength after baby!
This postpartum workout program was created by Lindsey
