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Message
Body Recomposition
Posted on 9/8/23 at 12:20 pm
Posted on 9/8/23 at 12:20 pm
My wife (no pics) had our baby about 6 weeks ago and has been given the green light to start exercising again. As you could expect, she has some baby weight as well as muscle loss from the inactivity from late pregnancy.
She wants to lose the fat and build muscle at the same time. I’ve been reading this board for a while, and many of you seem pretty knowledgeable. What should she be doing? I was thinking hypertrophic resistance training while on a high protein, caloric deficient diet. Is this right?
She wants to lose the fat and build muscle at the same time. I’ve been reading this board for a while, and many of you seem pretty knowledgeable. What should she be doing? I was thinking hypertrophic resistance training while on a high protein, caloric deficient diet. Is this right?
9
Posted on 9/8/23 at 12:45 pm to AllbyMyRelf
Full body compound lifts + HIIT
Is she breast feeding? Would determine dietary needs.
Is she breast feeding? Would determine dietary needs.
Posted on 9/8/23 at 2:04 pm to Irregardless
Anavar for the ladies.
6 weeks post baby, the last thing I was worried about was her body composition. I was ready to get back inside!
6 weeks post baby, the last thing I was worried about was her body composition. I was ready to get back inside!
Posted on 9/8/23 at 2:15 pm to Irregardless
Don't forget the shrooms, albeit likely in small doses if she's breast feeding.
Posted on 9/8/23 at 2:25 pm to Tiger Ryno
Nobody body recomps like Jason Blaha
Posted on 9/8/23 at 5:37 pm to Prosecuted Collins
Yeah, she is breastfeeding—a slight caloric deficit I think is ok while breastfeeding
Posted on 9/8/23 at 6:46 pm to AllbyMyRelf
How active was she before childbirth? Breastfeeding in itself is a drain on her body right now, a caloric deficit is not the way to go right now. She should focus on increasing her activity tolerance and easing into resistance training, not avoid but ease into it.
I highly recommend checking out Christina Prevett and Jess Gingerich (quick google and you’ll find them). They are at the forefront of postpartum training, therapy, and the research witching that community.
Where are you located? If in BR area Kristen and Steve at Delta Physical Therapy/Geaux CrossFit would be a good resource to reach out to. They treat and train athletes after childbirth and can help with scaling a program to help meet your wife’s goals
I highly recommend checking out Christina Prevett and Jess Gingerich (quick google and you’ll find them). They are at the forefront of postpartum training, therapy, and the research witching that community.
Where are you located? If in BR area Kristen and Steve at Delta Physical Therapy/Geaux CrossFit would be a good resource to reach out to. They treat and train athletes after childbirth and can help with scaling a program to help meet your wife’s goals
Posted on 9/8/23 at 7:19 pm to AllbyMyRelf
Slight deficit.
Lift heavy.
Cardio.
arse load of protein.
Lift heavy.
Cardio.
arse load of protein.
Posted on 9/8/23 at 7:28 pm to AllbyMyRelf
Just work out. My wife never stopped, did pretty much all the same workouts up to right before baby, and only had to take a week or two easy after 4 c-sections. Just have her listen to her body and go right back to it. The exercise actually makes everything else better and easier, including sleep.
Posted on 9/8/23 at 8:56 pm to AllbyMyRelf
You pretty much nailed it, it I would be careful having her jump right into lifting. Maybe start very light and focus on walking first. Just be careful with it
Posted on 9/8/23 at 10:14 pm to AllbyMyRelf
Incorporate some TVA training too. She may have lost the mind to muscle connection there after pregnancy
Posted on 9/9/23 at 6:58 am to AllbyMyRelf
Since she was just pregnant I would have her do AB30 diet and use lighter weights at first for resistance training and then do 20-30 minutes of cardio on treadmill at 14% incline at 3.0 to 3.2 speed 6 days a week. If she does this she will look better than she did before pregnancy.
Posted on 9/9/23 at 11:28 am to lsu777
Yeah, I would have her do mostly body weight exercises at first probably
Posted on 9/9/23 at 11:28 pm to AllbyMyRelf
I suggested actual science backed return to sport. I’m not trying to be a douche. I was offering actual advice based on current research. Most postpartum exercise is based on poor research from the 1970s. A lot has changed in 50 years
Posted on 9/10/23 at 10:18 am to h0ll@yaboy
Is there a reason you’re getting defensive?
Posted on 9/10/23 at 11:59 am to h0ll@yaboy
I would not call her very active pre-pregnancy. She walked ~2 miles about 3–4 times per week pushing a stroller, and we would go hiking about once per month, but no consistent resistance training.
She has done resistance training before, but it’s been a few years. I realize she cannot go straight to heavy loads even if she hadn’t had a baby because she’s essentially a beginner.
While she is breastfeeding, we’re heavily supplementing with formula, so the drain from her body is not as great as it otherwise would be.
A few other notes:
- As someone mentioned above, I think she needs to work on mind-muscle connection. Even before pregnancy, she complained of a sore back during erg rowing even with proper form, which to me indicates she wasn’t engaging the correct muscles (I could definitely be wrong here—happy for correction).
- She is not overweight and never has been. No joint or other issues.
She has done resistance training before, but it’s been a few years. I realize she cannot go straight to heavy loads even if she hadn’t had a baby because she’s essentially a beginner.
While she is breastfeeding, we’re heavily supplementing with formula, so the drain from her body is not as great as it otherwise would be.
A few other notes:
- As someone mentioned above, I think she needs to work on mind-muscle connection. Even before pregnancy, she complained of a sore back during erg rowing even with proper form, which to me indicates she wasn’t engaging the correct muscles (I could definitely be wrong here—happy for correction).
- She is not overweight and never has been. No joint or other issues.
Posted on 9/11/23 at 7:27 am to AllbyMyRelf
The biggest concern for her is going to be how important is breast feeding and how much is she producing when it comes to calorie in/out.
My wife was never a big producer so we tried all the herbs, supplements, etc to get maximum output but that only lasted 6-8 weeks until we went straight to formula.
My cousin on the other hand was like a cow and literally had gallons frozen in the freezer. So she was able to expend even more calories when it came to breastfeeding and exercise.
My wife was never a big producer so we tried all the herbs, supplements, etc to get maximum output but that only lasted 6-8 weeks until we went straight to formula.
My cousin on the other hand was like a cow and literally had gallons frozen in the freezer. So she was able to expend even more calories when it came to breastfeeding and exercise.
Posted on 9/11/23 at 7:52 am to AllbyMyRelf
This is just my own personal experience. I'm a guy, so I don't know how this would affect a woman. I can't imagine it would be much different, though.
I was pretty chubby last for the last 20 years. Jan 7th of this year, I started the carnivore diet, not to lose weight, but to finally end the constant gout attacks I had over the past 10 years or so. They were just getting worse and worse over time.
Anyway, I started off the year at about 195. By the end of July, I was down to 163.
The gout attacks went away completely in June, so I was finally able to workout regularly again. Now, because muscle has been stacking on since then (I used to be a lot more muscular, so it's been kind of "easy" to put back on) I'm up around 170.
The workout program I use is Greyskull LP, which I learned about on this forum. There's an app you can get, so it makes everything incredibly easy to follow, and you can add exercises to each workout if you want. It will keep track of your progress and automatically up the weights you're supposed to lift on the next workout.
Hope that helped a little.
I was pretty chubby last for the last 20 years. Jan 7th of this year, I started the carnivore diet, not to lose weight, but to finally end the constant gout attacks I had over the past 10 years or so. They were just getting worse and worse over time.
Anyway, I started off the year at about 195. By the end of July, I was down to 163.
The gout attacks went away completely in June, so I was finally able to workout regularly again. Now, because muscle has been stacking on since then (I used to be a lot more muscular, so it's been kind of "easy" to put back on) I'm up around 170.
The workout program I use is Greyskull LP, which I learned about on this forum. There's an app you can get, so it makes everything incredibly easy to follow, and you can add exercises to each workout if you want. It will keep track of your progress and automatically up the weights you're supposed to lift on the next workout.
Hope that helped a little.
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