How to lose the baby weight fast for a new mom?

Oftentimes it’s easy to lose weight for a new or even old mom for up to the first 10-15 or even 20 lbs. However, there is always that stubborn remaining baby weight that just sticks. It sticks to your belly, love handles and unfortunately other parts of the body. Like upper body, back fat, or even arm fat. This is a normal experience for most new moms that have gained baby weight. Personal trainer Jersey city from Own Your Fitness in Jersey city and Tribeca has been helping moms lose their baby weight and get their body back for over 21 years.

How to lose the baby weight after the doctor’s clearance?

1. If you have no medical issues or injuries ice diastasis recti issues, the separation of the stomach walls and you are not in any back pain and have a clearance to start working out here are the exercises we start with first.

Body Weight Exercises-
Glute Bridges- This is a must. As part of delivering a baby you end up losing a lot of your strength, contractile ability to engage your muscles in the largest areas of your body- your hips. These glute muscles are powerful and also contribute a lot to increasing your metabolism. In addition while you lose the body weight you need to protect your lower back as that takes a toll too from the pregnancy. Glute bridges are safe and best of all you can do it at home every morning for about 15-20 minute workout before the baby wakes up.

Stationary lunges- This is one of the hardest exercises any new mom or even a busy professional can do at first. Personal trainer Jersey city uses stationary lunges to start the weight loss process after having a baby. Again do it at home in the morning before the baby wakes up. Start slowly and focus on form first. Connecting your mind to the muscles of the legs mind muscle connection will give you a better connection and in turn better results.

Modified pushups. This is one of the best upper body exercises for any woman new mom wanting to lose the baby weight. It targets and activates the wants to lose the baby weight is triceps, chest, shoulder muscles. This will not only help a new mom lose weight but also tone her arms. Modified pushups will also work your core as you have to hold your midsection ip while you lower your chest to the floor and push back up. Personal trainers in Jersey city use this exercise in various forms depending on the strength and experience level for the person. Do as many as you can with good form and build on that. Do it at home in the morning.

Walking- walking is one the best ways to get started with a low impact exercise or activity as recommended by personal trainer jersey city from Own Your Fitness. Especially if the mom who going through back pain and diastasis recti issues. Walking is safer and if you speed up the pace a little it will get your heart rate up moderately. It’s also a great exercise to add as cardio on days where you don’t do your strength training to burn additional calories. As well as great for mental wellbeing.

r other variables like skin, hair, and other bodily functions. Women tend to lose between 8-10% muscle mass every decade. Here is a research article by Cleveland university on sarcopenia. Resistance bands exercises-

1. One of the best exercise tools are resistance bands. Bands are great to do anywhere including at home and your own home gym or even when you travel. Exercises such as-

Seated rows- where you position the band on the middle of your feet and in a stated position you row. This works out and activates your large upper back muscles, deltoids, and arms. Not to forget your core muscles. This wall also reverse the over slouched posture that a new nom or any mother develops due to carrying the baby. It also helps any busy professional if you sit behind a laptop for work. Great exercise as recommended by personal trainer Tribeca.

Nutrition & Diet

One of the best ways to start losing the baby weight is resistance training. However, your diet and nutrition is very important and plays a large role if you want to lose the baby weight fast. Factors such as managing your macros contribute tremendously. Adequate portion of protein, managing your carbohydrate intake along with healthy fats to optimize your hormones are key. In addition, as easier way is to lower your overall calories will also help if you keep up your strength training. Personal trainer Tribeca does not recommend solely relying on just diet.

Protein- most women don’t eat an adequate amount of protein. Moms who want to lose the baby weight fast should prioritize protein intake and keep a close watch as protein will support not only the building of new muscle tone by resistance training but also help slow down the age related muscle mass loss. It also is crucial for
https://my.clevelandclinic.org/health/diseases/23167-sarcopenia

So it’s crucial to have an adequate amount of protein and even more crucial to do strength training for moms who want to lose baby weight fast. In addition adequate protein will help you recover from all the resistance training you do. It helps with recovery of the wear and tear of the muscles. As well as it keeps your insulin level down vs consuming a high carbohydrate diet.

Accountability-

Having a weight loss and fitness coach who holds you accountable in addition to guiding you on your weight loss journey is very important. New moms who want to lose baby weight fast are often distracted by the new demands of parenting and need someone that reminds them and holds them to their personal training session and furthermore helps them progress with their strength training. Personal trainer Jersey city helps new moms who want to lose weight fast with progression with their workouts and hold them accountable.

Sustainability-

Gradually the long term goal for any mom who wants to lose baby weight fast should work towards sustaining her workout independently of any personal trainer. This requires building habits and discipline. The habits usually take about four to six months according to your own fitness, the leading personal trainer in Jersey city and Tribeca New York. These habits stay lifelong and are further maintained and reinforced by weekly and biweekly coaching and accountable sessions with Adam Dare the best personal trainer in Jersey city and Tribeca New York. This coaching semi independent fitness model is far more sustainable for three reasons.

1. First it creates independence and self accountability.
2. Second, it builds freedom and flexibility for the new busy momo that wants to lose the baby weight fast. As life gets more and more challenging she has the flexibility to workout regularly while she travels and or with the changing schedule of the child.
3. Its financially more cost effective and economical versus paying for three personal training sessions for years and years. In the end you develop discipline and habits that last a lifetime.

Conclusion-

Personal trainer Jersey city and Tribeca NYC helps new moms help lose the baby weight and keep it off long term by building lifetime habits, discipline and routine. By educating them on how to build a sustainable fitness model that will last them a lifetime. This will help them lose the baby weight and also keep it off. It will help them slow down age related muscle loss as they get older and as the child gets older. This model designed by personal trainer Jersey city will also help keep the fitness coaching costs down allowing the moms to have a longer coaching journey with the personal trainer. Own Your fitness has developed this personal training model over the last twenty one years by helping busy moms who want to lose weight fast, busy professionals who sit behind a desk and also bridal fitness brides who want to get in shape lose weight while they work and maintain a busy lifestyle. If you are looking for personal training and a fitness model that is effective and successful while sustaining it lifelong, your fitness is the leading personal trainer in Jersey city and in Tribeca NYC. The model was built by Coach Adam Dare who has a black belt in Martial arts, over twenty years of personal training experience, life coaching and a background in leadership and psychology. He uses strategies to build habits, discipline and lifelong routine to help with weight loss, building muscle, strength training and mindset coaching. These principles have created one of the best ways to keep your fitness sustainable and growing. Using principles such as exercise progression, independence and the ability to workout anywhere and anytime and mindset coaching. If you are looking for the best personal trainer in Jersey city and Tribeca NYC give Own Your Fitness a call and book your strategy session by clicking this link. https://ownyourfitness.net