Lots of ladies want to know just how to have a fit pregnancy. I can tell you one thing: it is not easy, but it is so worth it and it CAN be done! You can burn fat and build muscle during pregnancy as you would if you weren’t pregnant, but obviously there are things that need to be done differently.
Diet
Let’s get one thing straight before we begin: pregnancy is not the time to cut back on calories. Doctors recommend that you should consume anywhere from 100-300 extra calories daily for the average pregnancy (this varies from lady to lady and depends on the trimester). If you cut calories, you are denying your baby the nutrition that it needs to grow properly as well as denying yourself a better means of energy to fuel yourself throughout the day so EAT, but eat right.
A steady weight gain throughout pregnancy is a GOOD sign that your baby is growing and so is the fluid around him or her to support their growth and developement. Daily calories should consist of grains, fruits, vegetables, meat, poultry, fish, nuts and dairy products.
If you have a craving, there is no need to avoid that food-just focus eating it in moderation. If you want to avoid excessive weight gain, it is best to avoid saturated fats, empty calories, sugars, and processed foods. Aim for eating 5-6 small meals a day, which leaves you eating every two to three hours. This should help you cut back on snacking since it will keep you fuller for a longer period of time. Also, this style of eating ensures proper blood glucose levels inhibiting the dreaded insulin spike, which causes that afternoon energy crash.
Track your food intake with a food diary. The focus shouldn’t be specifically on caloric intake, but on consuming the right amount of nutrients while drinking plenty of water. The diary helps to track and monitor your food intake as your mood and hunger levels change. I personally loosely estimate my calories a day, but I always listen to my body. I want to make sure that I gain the right and healthy amount of weight. Last time, I gained 30lbs with my pregnancy which is perfect.
Exercise
Working out is SO great during pregnancy and has shown to lower the risk of problems with the child, lower risk of cesarean and lower risk of diabetes. It has also shown that exercise during the first and second trimester help reduce the risk of premature birth. Keeping your legs and lower back muscles in shape can help prevent back pain later in pregnancy. Also, staying in shape can make it much easier for you to lose your pregnancy weight after your baby is born and get back on track with your normal fitness program.
Exercise also helps you stay flexible, which will benefit you during labor and delivery. Try to aim for at least 150 minutes of exercise a week-that is just 30 minutes per 5 days a week! Choose low-impact exercises that you enjoy. Sample exercises include jogging, swimming, water aerobics, yoga and cycling. You can combine the cardio exercises with flexibility exercises and strength-training exercises. Listen to your body during every workout. Watch for dizziness, shortness of breath or unusual discomfort.
Be very careful and perform each move slowly and correctly. The hormone which occurs during pregnancy, called Relaxin, softens ligaments and connective tissues to prepare your body for labor. Stay away from fast, jerky movements at all costs because it could easily lead to injury.
Focus on moving at a slow and controlled rate. Moderate repetition incorporating low weight or light resistance during this time in your life, will insure an injury-free and healthy pregnancy. Remember, this is not the time to train, but to maintain. Most doctos agree that exercising as you did prior to pregnancy is FINE, as long as you avoid movements in which you can fall, contact sports, or get hit in the belly.
As far as the 140bpm heart rate myth goes, doctors have agreed that it is just that-a myth. If you were training well prior to pregnancy and kept your heart rate higher during an intense workout, you will be fine. When you do cardio, just make sure that you are not so out of breath that you can’t carry on a conversation.
First, be sure to talk with your doctor to make sure it is safe to continue your exercise routine, to identify such conditions as preeclampsia (high blood pressure during pregnancy). This time spent with the doctor can help identify any specific risk factors to your individual situation.
Supplementation
First and foremost, a good prenatal multivitamin is a MUST have. It will supply your baby the nutrition it needs in its most critical and early growth periods where all of the vital organs are formed. It will also help cover any basese for you as far as nutrients goes, but should never be substitued for a healthy diet packed with vitamins and minerals. Any brand is typically fine as long as it has all of the vitamins and minerals in a regular multi and as long as it has 800mcg of folic acid which is SUPER important to the closing of your growing baby’s neural tube and spine. Not having enough folic acid in your diet can cause birth defects. I personally take gummies!
Secondly, a whey protein powder that is safe for you and baby is key. Currently pregnant, I use MRM’s Natural Whey which is completely natural and isn’t filled with all of those yucky chemicals that you find in most whey powders. Take 40% off all MRM supplements with code SIA at checkout! Using a whey protein will deliver a good bit of protein super quickly to your muscles after or during your workout for the ultimate recovery.
Thirdly, a fish oil supplement is perfect for you because it supports a healthy metabolism and fat loss during your workouts, as well as being a natural appetite supressant! Also, the DHA from the fish oil will help to fuel your baby’s natural brain developement. I personally use MRM’s Smart Blend. It is safe for pregnancy and I love knowing that it helps my baby. Again, in case you missed the coupon code, take 40% off all MRM product with code SIA!
Fourth, a calcium supplement is a great idea for mommies-to-be! So many people have a deficiency even if they are not pregnant. All of the baby’s bones need calcium so it will take it from you. Later on in the pregnancy your back can actually hurt worse because of the lack of calcium. So remember to take that everyday. Even pre-natal vitamins do not contain 100% of your daily calcium so you will need something extra. Most dairy products contain a lot of calcium and you can also get it from broccoli, baked beans and some nuts. I use MRM’s Bone Maximizer!
Lastly, an optional, but goodie for workout recovery and muscle building during pregnancy are BCAA’s. I use MRM’s BCAA Reload as its 100% natural and safe for pregnancy. BCAAs are the building blocks of muscle and helps to reduce muscle soreness after a workout while also increasing your strength.
Hydration
There’s always a danger of dehydration during exercise. So make sure you are drinking plenty of water before, during and after your workout. This will insure your core temperature doesn’t rise to a dangerous level for you and your baby. Aim for at least 1 gallon of water a day! Yes, yes I know.. you are already peeing bunches, but staying hydrated fuels your metabolism and body processes which in turn makes for healthy fat burning and muscle building! I love adding fruit in my water to spice it up!
Rest
Sleep is very important for the mom-to-be. During the first trimester, your body works to protect and nurture the developing baby. Your body makes more blood for the forming placenta (the organ that nourishes the fetus until birth), making your heart pump faster. Taking catnaps throughout the day can be a great way to get that extra needed sleep, you may be lacking during the night. Once the baby comes, it will be very difficult to even find time to rest, so get it in while you can.
Find the right routine.
Did you hear? I just released my new 12 week prenatal program!
FIT FOR TWO is a 12 week home based workout program created specifically for pregnant mothers and is built to keep you lean and strong during pregnancy while also prepping your body for a better labor and delivery.
In the program, you can expect:
- NO GYM REQUIRED!
- A trimester specific workout plan broken down into 3 separate phases that you can do from home or anywhere!
- Over 100 different exercises with photo based step-by-step instructions.
- PDF format that is available to use on iPhone/iPad/Android/Kindle/Computer.
- An exercise glossary with a detailed written description of each move.
- Only one set of dumbbells are required.
Don’t forget to take a before and after picture! I would love to see your big sweet bump and then a postpartum photo afterwards to show your hard work to share with my community.
To place your order, click the Buy Now link below:
For those of you who are interested in a nutritional guide for your pregnancy, you may purchase the Fit For Two bundle below which also includes my Eat Clean, Get Lean plan for just $5 more! That is a $15 savings!
An example of a few moves:
Original article and pictures take diaryofafitmommy.com site
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