recumbent exercise bike or treadmill image
soberlunat
I want to transform my body and am open to any ideas. I usually ride a recumbent bike, use a treadmill at home. Don't have any weights. I eat pretty healthy, but have an addiction to sugar and carbs (like most people or hormonal women). I know about weight gain associated with gain of muscle and I haven't experienced that problem. Let me know what you do, or what you KNOW works. If you can, attach websites?
Answer
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
What exercises should a pregnant woman avoid and what has worked great for you?
Angel in C
Are you allowed to do any kind of stomach exercise at all? What about cardio workouts?
Answer
Pregnant women should avoid:
any contact sport
scuba diving
water skiing
surfing
horseback riding
downhill skiing
cross-country skiing
riding on a snowmobile or jet ski
and anything that requires laying on your back after 16 weeks.
You can do pregnancy workouts, workouts specifically designed for pregnant women. There are classes some people or places offer and if not there are DVDs or books you can buy like Pilate's pregnancy or yoga pregnancy. These are good for the mother and baby and can help ease pain during labor and help your pelvic muscles return to more normal after baby's delivery.
Good exercises suggested are:
walking
swimming
low impact aerobics designed specifically for pregnancy
water aerobics
stationary bicycling
regular cycling (if you are experienced)
jogging (if done before pregnancy)
tennis (played moderately)
yoga (but remember don't lay flat on your back after week 16)
walking on a treadmill
using a stair stepper or stair climber
riding a recumbent bike
using a nordic track ski machine
Most women who are in good health can exercise during pregnancy but should still okay it with their doctor. Take the necessary precautions and exercise with care. Don't overdo it.
During the third trimester water aerobics, swimming, cycling, and walking are the best.
I have a prenatal postnatal workout book I got some of this stuff from.
Pelvic floor exercises help too, and if you need help with those, just ask your doctor how to do them. All the best of luck with the baby.
Good luck and I hope I helped.
Pregnant women should avoid:
any contact sport
scuba diving
water skiing
surfing
horseback riding
downhill skiing
cross-country skiing
riding on a snowmobile or jet ski
and anything that requires laying on your back after 16 weeks.
You can do pregnancy workouts, workouts specifically designed for pregnant women. There are classes some people or places offer and if not there are DVDs or books you can buy like Pilate's pregnancy or yoga pregnancy. These are good for the mother and baby and can help ease pain during labor and help your pelvic muscles return to more normal after baby's delivery.
Good exercises suggested are:
walking
swimming
low impact aerobics designed specifically for pregnancy
water aerobics
stationary bicycling
regular cycling (if you are experienced)
jogging (if done before pregnancy)
tennis (played moderately)
yoga (but remember don't lay flat on your back after week 16)
walking on a treadmill
using a stair stepper or stair climber
riding a recumbent bike
using a nordic track ski machine
Most women who are in good health can exercise during pregnancy but should still okay it with their doctor. Take the necessary precautions and exercise with care. Don't overdo it.
During the third trimester water aerobics, swimming, cycling, and walking are the best.
I have a prenatal postnatal workout book I got some of this stuff from.
Pelvic floor exercises help too, and if you need help with those, just ask your doctor how to do them. All the best of luck with the baby.
Good luck and I hope I helped.
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