So you gained some weight. Not a problem. Here’s how to shed the excess pounds and get back to your pre-kid fighting weight with Exercise. Your wife carried the baby, but somehow, you both ended up packing on extra pounds during pregnancy. Not until you became a dad did you appreciate the amount of sleep deprivation that goes on during this parenting thing. Not to mention that cooking yourself a well-prepared meal of hand-washed, neatly chopped, and lightly sautéed vegetables is like a scene out of someone else’s life right now. More like, if it comes in a can or a box and can be heated in five minutes or less for Weight Loss, you’ll consume it.
So here’s the whole truth: The moves here can help stoke your metabolism to help you get back to your pre-baby weight, but you’re going to have to make a few sacrifices. You have to adhere to a sensible eating plan. That means curbing the mindless midnight munching on cookies while rocking your baby back to sleep and making sure at least half your dinner plate is covered with green stuff (you don’t have to cook them — raw veggies are better for you anyway).
You also need to make sleep a priority because plenty of research shows that too little or inconsistent shut-eye messes with your cells’ circadian rhythm, ultimately throwing your metabolism out of whack.
When it comes to exercise, focus on moves that raise your metabolic rate. You might think that just means running, running, and more running, but you’d be wrong: Research shows adding just three pounds of muscle to your frame through strength training can increase your metabolism by 7 percent.
First Exercise in order Weight Loss. Stand with feet a little wider than shoulder-width apart. Drop your seat toward the floor, keeping your back straight. Straighten back up. Do three sets of 10 reps.
Get your heart rate up with this classic gym class move. Go as hard as you can for one minute, followed by 60 seconds of rest, then another minute of JJs.
Lie facing the floor, then raise yourself into an extended push-ups position (arms and legs straight). Drop down onto your elbows, keeping your spine and legs straight. Hold for one minute. The following video will show how to do this for Weight Loss.
Hands down the best cardio bang-for-your-buck you can do in a small space, jumping rope raises your heart rate and maximizes calories burned per minute. If you’re a newbie, start with double-hops (bounce between each rope jump), then advance to single hops. Do 3 x 60 seconds.
Stand with feet together, arms by your sides. Step one leg forward into a deep lunge (keep your knee over your toes). Straighten as you swing the other leg through, landing in another deep lunge. Proceed in this fashion until you have completed 10 lunges on each leg. Rest a minute. Go again.
Find a bench, sturdy hard chair, or set of stairs that rise about two feet off the ground. Stand in front, bend your knees, then push through the ground as you leap onto the high surface with both feet.
For this move, you’ll need an exercise band or long bungee cord. Attach one end of the band to a doorknob and hold the other end in one hand. Stand facing the door, arms at your side, at a distance where there is slight tension on the band. Turn your palm to face forward. Keeping your elbow at your side, bend your elbow and curl your forearm toward your chest. Do 3 sets of 10 curls. Switch sides.
Find yourself a nice flight of stairs (or two or three) and run up and down them for two minutes as fast as you can. The following video will show how to do this for Weight Loss.
Attach one end of an exercise band or long bungee cord to a doorknob and hold the other end in one hand. Stand facing the door, arm stretched out in front of you at a distance where there is slight tension on the band. Turn your palm to face down. Bend your elbow and pull it back as far as you can, keeping your hand at chest level. Do 3 sets of 10, then repeat on the other side.
Bavarian Split Squats
Stand with your back to a sturdy chair or bench, about two feet away. Raise one foot and place it on top of the chair seat behind you. Bend your front knee into a shallow squat/lunge. Straighten back up. Do 3 sets of 10, switch legs. The following video will show how to do this for Weight Loss.