To make things easier for you, I’ve created a calculator to help you determine how much time it will take you to go from one particular body fat to another.
When you get the results from the calculator, use the longest estimated time period to set your expectations. For example, if losing 20lbs is supposed to take you 20 weeks, mark down a 5lb loss at each 1 month interval.
Share your name and email and I'll send you a FREE copy of my eBook - The 10 Forgotten Rules of Weight Loss. Any woman that has experienced the joy of carrying and delivering a baby knows, all too well, the challenge that lies ahead. Losing that stubborn baby weight seems like a daunting task ESPECIALLY if you have been up for days or months (18 months to be exact…thank you my beautiful daughter) pulling the Mommy night shift!
That being said, if you indulged a little too much “eating for two”, try not to get bogged down with societies demands of what you should look like and how fast you need to take that weight off. I can’t stand hearing stories about celebrities that dropped all of their baby weight just weeks after delivery.
Keep in mind that this is a “ball park” number and you must fuel your body according to how much exercise, if any, that you get.
Keeping a good protein in your system keeps you in a positive metabolic state and satiates your hunger.
On “off” days…cardio should be done daily for a minimum of 45 minutes at a moderate intensity.
After a 5-minute warm up, work in a zone of 75-85% of your Target Heart Rate for 30 seconds to 1 minute, slow down to a recovery heart rate (55-65% THR) for 1-2 minutes and repeat about 8 times.
Finding a local mommy boot camp or a trainer that will allow you to incorporate your baby into your strength circuit is a great idea!!
Melanie is a certified strength and conditioning coach and personal trainer whose specialties include: women’s fitness, youth fitness, nutrition guidance and sports specific training. Writing since 1978, Allison Stevens was writer and publisher of the Calvary Christian Fellowship newsletter and has had work appear in various online publications. Zumba is the Latin music-based aerobic dance class with so much personality that people are forgetting that they're exercising.
Zumba does not necessarily promote a certain diet program, but some of their DVD packages include a 5-day express diet plus two weeks' worth of menus.
Lowering caloric intake along with the exercise program increases the rate you will lose weight.
When manipulating food intake, American College of Sports Medicine recommends minimum intake of 1800kcals daily for men and 1200kcals daily for women. The hormones floating around your body, called your endocrine system, can have significant affects on how long it takes to start losing weight.
Katie is a personal trainer who specializes in beginner's weight training and fitness nutrition.
In the pursuit of weight loss, people will try many forms of exercise, from jogging, cycling and gym cardio to lifting weights. At the same time, it might not be the best idea to reduce calories when starting a kettlebell routine. One important thing to remember is that if you're new to resistance training, weight loss may be slower than if you were to do traditional cardiovascular exercise.
Managing your fat loss expectations is one of the first pieces of the puzzle you should determine before setting off on your journey. Now, faced with the choice of either losing 1 or 2 pounds, 90% of people are going to choose the latter. 1-2 pounds is about that limit, but depending on your starting body mass and composition, 2 pounds could be too much, or it could even be too little. While the number of pounds you lose from week to week might decrease, the percentage of body mass you lose should remain fairly static. If you are 200lbs at 10% body fat, your fat loss is going to be much slower than someone who is 200lbs at 40% body fat.
One by one each 5lb goal will be reached, and once you surpass a couple of those smaller goals, you begin to trust the weight loss process. That weight will come off, but you need to set your mind right first! Here are my tips for dropping those extra pounds. Of that weight, the total stored fat is only about 6-8 lbs for breastfeeding and delivery. The rest is placenta, amniotic fluid, breast tissue, blood supply and an increased uterus.
If you had millions of dollars to hire a nanny, personal chef and trainer (no offense colleagues), you’d drop that weight too. Slow steady weight loss is the key for keeping it off! Creating a calorie deficit is the only way to do it! Lean proteins (chicken, fish, lean red meat, eggs, nonfat dairy, legumes, etc.) and GOOD carbs (steel cut oatmeal, brown rice, whole grains, veggies) should be consumed throughout the day.
I can’t tell you how many women try to starve the weight off and then complain that they have no energy to workout.
Front load your carbs in the morning and at lunch and you can taper those off in the evening. Do not go carb free!! Moderate weight training, 30 minutes, 2-3 days per week, for starters. Shoot for total body workouts (squats, lunges, hip thrusters, bench press, push ups, kettle bell swings, dead lifts and core work) and don’t waste time between sets.
Most importantly, stay positive and don’t beat yourself up if you miss a workout or are way too tired.
Stay focused and diligent with your healthy eating and you’ll lose those stubborn pounds in no time!!
Stevens has certification to teach group fitness and is a licensed Zumba instructor, teaching fitness classes for adults and children daily.
When attempting to lose weight, finding exercise that is fun, easy and modifiable for different fitness levels is crucial to success.
Several different options are offered by Zumba, including the original or basic class which feature the four Latin rhythms: marengue, salsa, cumbia and reggaeton.
How much effort you put into your workout, how long your workouts last and how often you work out all determine the rate at which you will lose weight. Your endocrine system is like a giant chem lab, keeping everything in your body working on the right schedule and maintaining the status quo. Some hormones, particularly insulin, like to tell your body to store the excess food you eat as fat. According to the Mayo Clinic, taking in more calories than you need to maintain a healthy weight causes your cells to get more glucose than they need-this accumulates as fat. Temporary diets do not provide lasting weight loss, there is no “finish line” for your diet where once crossed, you can maintain your svelte physique forever. Your body must be nourished and taken care of each and every day through nutritious foods and adequate physical activity. That may not seem like a lot in the age of instant gratification and shows such as “The Biggest Loser” where constants pull upwards of 10 pound weight loss in one week, but slow and steady weight loss ultimately wins the race. Different things work for different people and I was lucky enough to find one that worked for me. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International.
Kettlebell training is certainly demanding and calorie-intensive, but even so, losing weight will be tough with no dietary changes.
A study conducted by the American Council on Exercise found that 20 minutes of continuous kettlebell training burned the equivalent calories of running at a six-minute mile pace. This is because kettlebell training can build muscle, so while you're burning calories and fat, you may also be adding muscle mass.
In fact, most people view anything less than 2 pounds of weight loss per week as a failure.
Finding a form of exercise that you want to stick with can mean the difference between success and failure.
Below are a few factors that affect weight loss and how rapidly (or not rapidly) you can lose weight.
This means that eating fewer calories over a period of time may result in weight loss, but you may not be maximizing your weight loss potential. To ensure success, keep sugars, particularly simple sugars, to a minimum to keep insulin levels low. As with any exercise plan, how quickly you lose weight following a kettlebell plan depends on a number of factors.
You could expect a 60-minute kettlebell workout to burn in the region of 450 to 600 calories, notes fitness consultant Kelly Marshall. Were you to train for the above three hours or more and cut 250 calories from your daily food intake, this could double your weight loss to 1 pound per week. Trainer Jennifer Cohen adds that you can expect to burn 200 calories in 10 minutes, or 600 calories in a half-hour session. The speed at which you'll lose weight with kettlebell training is difficult to predict, though if you train hard and eat a calorie-controlled diet, you can expect to lose in the region of 1 to 2 pounds per week, with this figure perhaps being slightly higher in the initial two to three weeks. Television shows combined with instant gratification personas have really skewed realistic weight loss expectations. All you have to do is continue what you’ve been doing and your weight will eventually normalize to your new eating and exercise habits. Create realistic time expectations from the start and you will have the proper mindset for long-term sustainable weight loss.
You must fuel your body for working out and taking care of that precious bundle you just delivered.
With Zumba, how fast you lose weight depends on how much you put into your workout, how often you dance and the diet you follow along with your exercise plan. Other class options include Zumba Toning where you dance holding light weights, Aqua Zumba which is performed in the water and Zumba in the Circuit Classes taught along with circuit training exercises. That being said, kettlebells may produce faster results than other lower-intensity forms of training -- and you can lose weight, provided you work hard.
If you were currently maintaining your weight and took up kettlebell training, that would mean that you'd need to work with kettlebells for three to three and a half hours over the course of a week to lose half a pound, all things being equal. Increase your workouts to six days per week in addition to diet and you will lose close to 2 lbs.
Zumba is a lively and pleasant way to exercise, but be sure to talk with your doctor before starting any new exercise program.
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