39 weeks
5 days postpartum
2 months postpartum
8 months postpartum
These pictures are my progress pics from 39 weeks pregnant all the way until now! 8 months postpartum.
I get asked a lot about how I lost my baby weight. There are two major factors…nutrition and lifting weights! My focus is never on lots of cardio. Here’s why and it’s fairly simple; muscle burns fat the most efficiently, period. The only way to gain muscle is to lift weights. I promise you will not get bulky by lifting weights! Unless you are eating a huge surplus in calories lifting weights will not make you big. I’m not saying ditch the cardio all together…try to get cardio twice a week for 30 minute sessions. If you are consistent with your weight room sessions, that is all the cardio you will need!
Here are some quick work-outs to get you started in the weight room!
Total Body:
Warm-up: 10-15 minutes on a cardio equipment of choice..it’s just important to get that blood flowing!
Dumbbell Squat Press: Grab a pair of weights you are comfortable with that are challenging and complete 15 reps
Shoulder Side Lateral Raises: 20 Reps of these bad boys.
Walking Lunges: My all time favorite. Add weights if you can! I like to do these timed. Try 30 seconds of walking lunges, increase your time if this is to easy.
Step-up with Bicep Curl: Step-up on a bench or a step if your gym has one, and complete 20 reps per leg with a bicep curl at the top!
Complete this whole work-out 4x through. Your heart will be pumping and your muscles will be talking to you (Ok, maybe YELLING at you) and you will love every minute! 🙂
Legs:
Warm-Up: 10-15 minutes on cardio equipment (I prefer the elliptical)
Squats: 20 full range of motion squats (add dumbbells or use a barbell) I use the 20’s
Lying Hamstring Curls: 15-20 reps with a weight that is burning like crazy by rep 8!
Stiff-Legged Dead Lifts: 15 reps
Leg Extension: 25-30 reps
Walking Lunges: Use dumbbells and time yourself! Go for a minute!
Repeat this workout 3x through!
Upper Body:
Warm-Up: 10-15 minutes on a cardio machine
Lat Pull-downs: 12-15 reps with a weight that is challenging
Incline Chest Press: 15-20 reps
One-Armed Rows: I love rows. And I love to go super heavy on rows. Reps of 12-15
Tricep Extensions: 15-20 reps
Bicep Curls: There are so many variations to bicep curls, choose a different one every workout! My favorite are hammer curls with a heavy weight super set with a lighter barbell palms up curl. Get 12-15 reps with the hammer curls immediately follower by 20 reps with the lighter barbell.
Abs: I don’t make ab exercises a focus of mine because abs really are made in the kitchen! But with that said, who doesn’t love a good belly burner?! Choose your favorite ab exercise; crunches, v-ups, leg lifts, bicycle crunches, etc. Whenever I do abs I think high reps! I always complete no less than 20 reps!
These workouts are just a few examples that should help you get going in the weight room. Don’t be afraid to try new things! YouTube is full of fun examples that you can put to use in the gym!
These Crazy Montanas 