Talwalkars - Post pregnancy fitness reclaim your body


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Website: www.talwalkars.net

Talwalkars Better Value Fitness Limited., more popularly known as Talwalkars, is India's largest chain of gyms, health clubs & spas. It has more than 115 ultra-modern branches across 60 cities of India with over 1,30,000 members.

A healthy body is the perfect complement to a brilliant mind. Building a strong masculine physique or a graceful feminine figure, Talwalkars has been spreading fitness since 1932 across India. A team of qualified fitness instructors, medical specialists, and the latest international equipment synergise to give you the best fitness experience in the country.

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  • I really needed this article! I gave birth two months ago and now I feel ready to get back into shape. I've bought some clothes from this site www.fittamamma.com to stop my tummy from jiggling around while I'm exercising. They actually have workouts on the site too!
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Talwalkars - Post pregnancy fitness reclaim your body

  1. 1. Post Pregnancy Fitness: Reclaim Your BodyHaving a baby is always a wonderful, magical experience. A woman undergoes many physical,psychological and hormonal changes, which mainly includes extra weight gain.A new mother needs maximum nutrition, especially if she is nursing. Weight gain in pregnancy ishealthy and natural; but craving to return to pre-pregnancy bodies is obvious.So here are some tips to lose weight after pregnancy:Breast-feed: Not only does it help shrink your uterus and abdomen back into shape, breast feedingalone burn up a lot of fat. Breast-feeding is not just about providing the most perfect food for yourlittle one; it is also one of the best ways for you to burn calories. To make breast milk requiresburning your fat stores!Be guided by your appetite: If you don’t feel hungry at all, be aware that postnatal depression cancause loss of appetite.Have smaller and frequent meals: Eat healthy. Stay away from the usual suspects of high fat, highsugar and super salty foods.Load on super foods: Focus on low GI fruits and vegetables like papaya, melons, sweet lime, spinach,long beans etc. and whole grains. Fibrous foods provide you with many vital nutrients while helpingyou feel full longer.Make sure every meal has a good quality source of protein. Include low-fat dairy products, such asskim milk, yogurt and low-fat cheeses. Skinless poultry, most fish, beans, and lean cuts of mutton aregood sources of protein too.For fat loss after pregnancy it’s not good to take in carbohydrates in the night, because usually in thistime of the day people become less active and they can’t spend the energy that carbohydrates give.Fish oil gel caps and flaxseeds are one of the "super foods" because its packed with EPA & DHA, anessential omega-3 fatty acid that helps your newborn develop a healthy brain and nervous system.These fatty acids also help aid burn fat in your body.Move It: A healthy eating habit is important, but its only one part of your post-pregnancy weightloss plan. You need to incorporate aerobic and strength training exercises after pregnancy to burnfat and keep your muscles and bones strong.Its a good idea to wait until after your four to six-weeks postnatal check before you start to exerciseregularly again. If you exercised regularly before giving birth and you feel fit and well, you might beable to start earlier.If you had a caesarean delivery, your recovery time will be longer, so talk to your doctor beforestarting anything too strenuous.
  2. 2. The lower back and core abdominal muscles are weaker than they used to be. Your ligaments andjoints are also more supple and pliable, so its easier to injure yourself by stretching or twisting toomuch.List below are post pregnancy exercises, with increasing intensity and are good steps to recoveringyour energy and slimming down:Walking / Running: It is an excellent exercise to get your body used to the thought of exercisingagain. Consider taking the first 15 to 30 minutes walk or run for the first 15 days. You may graduallyincrease it up to 40-50 minutes for an ideal aerobic workout.Remember your Kegels: These exercises wont help you lose weight, but they will tone your pelvicfloor muscles. By continuing kegel exercises after childbirth, you can strengthen the muscles of thebowels, bladder, uterus, and pelvic girdle.Target your abs: Losing abdominal fat takes dietary changes and aerobic exercise, but abdominalcrunches and other abdominal exercises can help tone your abdominal muscles.Pilates and Yoga: The next step in recovering your pre-pregnancy body can be done with Pilates orYoga exercises. These exercises are excellent at reshaping your core.Weight training: These exercises will not only help you tone your body but also help you burn fat.You can begin with lightweights thrice in a week and gradually increase your intensity and poundage.GET SOME SLEEPIt may seem impossible to get a full eight hours of sleep when you have a baby summoning you likeclockwork throughout the night, but being sleep deprived could make it harder for you to shed thebaby weight. When youre tired, your body releases cortisol and other stress hormones that canpromote weight gain. Also when youre exhausted, you dont feel like taking good care of yourself.You are also less likely to choose healthy food.Sleep when your baby sleeps would work well for you. So power naps like 20 minutes twice or thricein a day can really help.With that in mind, I am sure these tips will help you lose weight after pregnancy and fit back intoyour old jeans - whatever the size.If youre like most new moms, who’s eager to hang the maternity clothes in the back of the closetremember theres no secret to weight loss after pregnancy. The number one thing you new mothersneed to have is a certain amount of patience with your body. It takes nine months to get there. Itshould take at least that long to get back to fighting that excess fat out.Remember, there is more to weight loss after pregnancy than simply fitting into your favorite jeansagain. The excess pounds you shed now can help promote a lifetime of good health.