How Liz Lost the Baby Weight
Losing baby weight is actually a simple process – if you’re patient and know what you’re doing. It won’t happen overnight but if you’re willing to work hard, you can not only lose that baby weight but actually keep it off as your kiddos grow.
This is my awesome wife Liz. At the time that I write this, she spends her day juggling 40 plus hours of computer programming while chasing her two little ones around the house. When we brought our second daughter home you literally couldn’t set her down without the little tyke freaking out. My poor wife couldn’t get a minute to herself and she almost swore she hung up her weightlifting shoes for good.
Since 2016 Liz has either been pregnant or nursing. We had our first daughter in July of 2016 and our second came into the world almost exactly two years later. Prior to having a bun in the oven for first time ever, Liz was a lean and mean 135 pounds. She was only 13 percent bodyfat and could easily deadlift over 200 pounds.
So she’s been at both ends of the spectrum. At one point she was a workout rockstar and yet in another moment she felt prisoner to a glider while nursing our newest daughter.
As our second daughter neared six months, Liz has had enough. Yes – working out with two kids while still nursing was going to be tough. But Liz felt weak, out of shape, and always tired. So she picked her “tough” and asked me what she needed to do to get in shape.
Shockingly, my goal was to not have Liz lose a ton of weight. It had been almost a year since Liz had seriously worked out. She had to recover from delivery while experiencing a lot of sitting. All that sitting and non-activity meant Liz would work hard to lose weight……and then not like what she saw. She needed to pack on some muscle, so my two main goals were:
1. To increase her resting metabolic rate
2. To improve her insulin sensitivity
This meant she wouldn’t lose as much weight in our “first phase” but weight loss would come way easier down the road. Let’s build that muscle now and then focus on energy system work later to drop the remaining 10-15 pounds. That way she would lose the weight but have a rocking body to show off. Here’s a breakdown of what we did:
4 Days Of Resistance Training (Mon-Tues-Thurs-Fri)
2 Lower Body Days/ 2 Upper Body Days (although we combined shoulders with legs on lower body days)
Sets/Reps: We paired antagonistic exercises with the goal being to get to 25, 30, or 35 reps total. She would do as many reps as she could before resting 45 seconds.
Conditioning: Between 5 to 8 minutes of kettlebell work at the end of the session
So an upper body day would look like this:
A1. 45 Degree Incline DB Pronated Press x 25/30/35,
A2. Pronated Wide Grip Pulldown x 25/30/35, rest 45 seconds
B1. Decline DB Triceps Extension x 25/30/35,
B2. Scott EZ Curl, Narrow Grip x 25/30/35 reps, rest 45 seconds
Manipulating the volume was key. I didn’t want each workout to be a knock-down, drag out fight. So workout one was 25 reps total, #2 was 30, and then #3 was 35. At the fourth workout we reset to 25 reps with more weight on each lift.
You need short rest periods like this to help stimulate growth hormone. At first, Liz really felt her deconditioning. To her credit, she didn’t make excuses and kept pushing herself.
Now, those who are carb phobic are not going to like this, but Liz ate carbs doing this….a lot of them. In fact, only one meal per day did not have carbs, bringing her grand total for the day to 160 grams. Of course she ate less on non-workout days. Her fat intake was low while she ate a gram of protein per bodyweight. It’s a diet that has roots in old school bodybuilding. Simple but effective.
On Saturday Liz was allowed to cure her sweet tooth. So first thing in the morning, she bolted to a Krispy Kreme to grab a few doughnuts, guilt-free.
At the end of the day, my wife worked her a$$ off to celebrate these results:
Weight Loss= 10 pounds
Waist = Down 4 inches
Hips = Down 2 inches
Bodyfat = down 3.5%.
Liz wants to be clear that this is only her first phase. She plans on being leaner by Summer but I couldn’t be any more proud of her than I am now. I knew she could do it and while I supported her, she’s the one who worked hard and made plenty of sacrifices – I don’t know many people that would wake up at 6am, pump her milk, and then workout before nursing again (and then heading off to work). If you want to lose that baby weight and keep it off, then this is a great place to start. The increase in muscle mass will make losing even more weight that much easier. If Liz can do it, so can you. It’s not going to be easy, but nothing worth having is