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TRAINING - WHATS RIGHT FOR ME?

GETTING TONED:

GETTING LEAN:

FAST TRACKING GAINS - SUPPLEMENTATION:

IN SUMMARY:

 

So you have gained a few extra pounds post baby? You’re not alone.

Taking the leap to become more active post pregnancy can be very daunting one. Many women search for a way to lose that unwanted baby weight any which way they can. With so many fad diets, crazy theory’s and magazines showing pictures of celebrity women looking amazing  just weeks after giving birth in circulation it can become very overwhelming. Not only does this have many going into dangerous territory with extreme diets it can have a vast majority giving up before they have even started. Sure some of these diets may work in the short term but the way to unlock your fat burning potential and keep the shape you desire is through correct training, diet and supplementation.

So many factors can come into play when scheduling time for yourself when you have children. Your timetable can become very full and it may seem like there is no chance you can lose the extra pounds let alone get to a gym. Nowadays there are ways around this problem as there are many group exercise classes and gyms that provide fully qualified staff in child care for peace of mind.



Training – What’s right for me?

There are so many pathways exercise wise a women can choose post pregnancy. This can also seem confusing as at times you are spoilt for choice. So what’s right for you?

We recommend a mixture of both cardiovascular and weight based training for best results. Not only will excess body fat be shed, lean muscle mass will also be gained hence making your fat burning potential even higher. I bet your thinking wont weights make me bulky and muscular? Quite the opposite actually, this lean muscle will give you that toned feminine look so many are seeking. Remember the more lean muscle you have the more fat you can burn on a daily basis.

Time dependent a mixture of both cardio and weights for a 1 hour session three times weekly is sufficient to get you back to your desired pre baby weight. This however can be increased dependent on your time available and commitment levels, for maximum results weights and cardio can be split into separate sessions of an hour with up to 5 days a week. If however you are on a time crunch a fast paced walk or doing bodyweight exercises such as squats, lunges or pushups at home can assist in getting your metabolic rate racing and potentially burning fat. Something is always better than nothing at all.


Getting toned:

If you decide to train in a Gym seek the advice of a qualified personal trainer to assist you with constructing your program to your goals. Start out slow though as your body needs need’s time to adjust to the new strains being put on it. Large muscle group compound exercises such as Squats, Lunges, Bench Press and Lat pull downs should form the nucleus of your program. Most major gyms also offer classes such as RPM, Yoga and Bodypump which will test your body but are a great way to add variety to your training which is important.

 
Getting Lean:

 Cardio wise, low impact activities such as walking and cycling are great for burning body fat. Anywhere from 50-65% of you maximum heart rate is known as the “FAT BURNING ZONE”. Keeping your heart rate in this zone will give you the best chance to burn fat cells. Upwards of 20 minutes is recommended for any cardio based session more maximum fat burning potential.

 Another excellent way to mix both cardio and weight based training is through Boot camps. Not only being an excellent form of training they are very social and can assist females in being more comfortable when they are around others in a similar situation.

Genesis Nutrition is also owns a Female only Gold Coast based Bootcamp called Gemma Rose Fitness which runs 10 weekly sessions. Constructed around six different classes that will add variety to your training it is an excellent way to get back that pre baby body - and because it is exclusive to females a greater understanding of your situation and goals is apparent.

So what can you expect if you choose to take the plunge and start exercising with a mixture of weights and cardio? There are so many benefits not only appearance but health wise to gain.

These benefits can include:

  • Loss of body fat
  • Increase in base metabolic rate
  • Strength gain without bulk
  • Gain lean muscle mass
  • Increased Energy
  • Lowers anxiety and depression levels
  • Reduce risk of osteoporosis, back pain, arthritis
  • Reduce risk of Diabetes and Heart Disease

 
Fast tracking gains – Supplementation:

Most Supplements are not recommended for pregnant or lactating women.

Yes it’s true a vast majority of Supplements are not suitable for Pregnant or Lactating women. This is a very delicate time for a female’s body and nature should be left alone in this period. Once this time is over however the use of the right supplements can fast track you to your desired pre baby body quicker than you ever thought possible. Used in conjunction with your training program and a clean diet supplements can benefit a women returning to training post pregnancy in so many ways not only in fat loss but in energy and coping with the added strain of training above their daily activities.

A quality Whey Protein Isolate and BCAA’S should be the two base supplements a training female should consume.

Whey Protein Isolate is very low in carbohydrates and is absorbed very quickly in the body for optimal recovery and lean muscle growth. Products such as Isomorph by APS or IsoFusion by Gaspari are great for females.

BCAA’S will stop the breakdown of that hard earned lean muscle, remembering how important lean muscle is in burning fat it is vital you keep it. X-Tend and Amino Energy are two very popular products always in stock at Genesis Nutrition.

Adding Glutamine will also aid recovery and have you back training a lot quicker. Glutamine will also assist in improving the immune system as your body gets used to the new found strain put on it. A quality Multi vitamin is also a great idea to rest assured all your daily needs are being met.

The most debated supplements for women however are fat burning supplements. Yes with training and a clean diet you will shed pounds that is not in doubt but add the right fat burners at the right time and the pounds will come off a quicker rate.

Most companies now make specific Fat burning supplements formulated for females.  A vast majority work on burning more calories throughout the day therefore increasing potential fat loss as your body searches for a fuel source specifically fat. Both Hydroxycut and Xenadrine have excellent formulas available. The two most popular ingredients in fat burning products are Acetyl L-carnitine and Green Tea Extract.

Acetyl L-Carnitine is well known for burning fat, and producing energy. Acetyl L-Carnitine also plays a large role in the oxidation of fatty acids. It is found in a lot of fat burning supplements but can also be consumed in pure powder or pill form.

Green Tea Extract promotes fat loss, provides antioxidant support, and can help your body scavenge harmful free radicals.

 It can be found in D-Fine8 which is a massively popular product amongst females. Adding Acetyl L-carnitine to D-Fine8 before you exercise will greatly improve potential fat burning. We recommend using these two in conjunction and consuming before exercise for maximum results.


In Summary:

We understand how daunting returning to the world of exercise can be post pregnancy. With the right will power and regimented program and supplementation great things can be achieved. Who knows you could get back into the best shape of your life only you can make that happen. Genesis Nutrition love seeing our customers achieve their goals and where always here to help you. Providing you the best advice to help you get your best body ever.         

If you want to speak to us directly just call us on our toll free helpline – 1800 4 GENESIS.