Blogs & Tips For Post Pregnancy Weight Loss - Work & Leisure | PDF

1. Blogs & Tips For Post Pregnancy Weight Loss - Work & Leisure I read this funny quote somewhere and could totally relate to it: ‘Everyone leaves me alone. I have had a busy day being pregnant and need to do it tomorrow again.’ That’s exactly how I felt throughout my second pregnancy. Eating and peeing all day long is not so much fun, definitely not the second time round. And like that’s not enough, there are a plethora of things to deal with post-pregnancy, one of them being pregnancy weight. Now, if you are a breastfeeding mom who has healthy food habits, you have nothing to worry about. You will lose all that weight in a year. But moms like me who don’t breastfeed (have some health issues) take like forever to lose the extra pounds and sometimes just get stuck with it. Now, getting stuck is not my type So I enrolled myself under the supervision of a nutritionist and trainer, Swapnali Bansode, on fittr and have started my weight loss journey. Fittr, a partner of the popular Facebook group SQUATS, advocates quantified nutrition along with resistance weight training. No cardio, yay! The other thing I like about this process is the freedom to eat everything but in measured quantity or macros. Complicated? Not so much as you start getting used to it. Day 1 of Quantified Diet and Workout Here’s how my stats look like on day 1: Weight 153 lbs/68 Kgs Waist 36 inches

2. Hips 45 inches Tighs 21 inches Arms 12.5 inches These are all the areas that I will be working on with the help of my trainer. Diet For breakfast I had spinach scrambled egg with a cup of milk tea without sugar. My Arsenal For lunch I had rice (quantified) with vegetable dal and paneer tikkaand repeated the same for dinner. And for evening snacks I was suppose to have 1 scoop of whey protein but instead I had 3 dates, few walnuts and a cube of cheese (not yet approved by my trainer). Now all these have been measured before cooking. The measurements given to me is based on my BMI, health issues and my weight-loss goal. Note:The measurements and the diet itself differs from person to person based on individual BMI and health status. Hence, will avoid sharing the exact quantity. Workout

3. Upper Body Workout My trainer believes that the walking and running that we do between home and office is enough cardio for a person so repeating the same in the gym is not necessary. Instead strengthening core muscles by working on upper and lower body gives better and long-lasting results. My day 1 workout focused on my upper body! I started with the basic warm up and then followed the workout chart below: Day 1 ,Day 3 and Day 5- Upper Body Bench Press 3 sets – 10 – 15 reps Dumbbell Barbell Row 3 sets – 10 – 15 reps Preacher Curl 3 sets- 10 -15 reps Dumbbell pullovers 3 sets- 10 -15 reps Military Press 3 sets – 10 – 15 reps Side Lateral Raise 3 sets – 10 – 15 reps Dumbbell Bicep Curls 3 sets – 10 – 15 reps Cable Triceps Extensions 3 sets – 10 – 15 reps At the end of my workout, I am also suppose to do Cat and Camel pose, Pelvic Tilt and Lower Back Extension (3 sets-10 reps for all). These are mat exercises and I missed them on the first day but I do plan to incorporate them in the future! Day 1 was as smooth as it could get! Wait for my day 2 update! Catch ya soon!

4. Note: Workout too has been designed based on my weight loss goal. Also, the weight allotted to me are lighter as I had a c-section delivery. Workout too may differ from person to person. Consult a trainer for better and perfect results!