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Losing Baby Weight 4 Pregnancies & 3 Kids Later – Episode 5

· Fitness, Workouts

Four months ago, I opened up on the blog about my fitness journey since my teenage years. It’s a series a I am documenting to show what I did over the years to achieve the level of fitness and body shape I’ve always wanted in hopes of helping others.

In episode 1, I left off at the Glamour diet that helped me lose some of the weight I wanted rid. In episode 2, I talked about my success of losing baby weight with the Thyroid Solution Diet. In the 3rd episode I discussed the 2nd part of the Thyroid Solution Diet that helped me start losing baby weight. In the 4th episode, I discussed my new clean eating habits and following a strength regimen to get me back on track. In this episode, I will tell you what I did to kickstart my body into leaning out and dropping fat to tone up.

Losing baby weight after 4 pregnancies - episode 5

Getting Ready

If you need to purchase any workout gear, clothes or healthy foods, be sure to check out Ebates to earn cashback on your purchases. It’s awesome, I use it on everything I buy because they work with almost every big box store like Kohl’s, Nordstrom, and Amazon.

If you’re looking for protein shakes (as that’s crucial to your nutrition), Kaizen from Bodylogix is the one I use. It claims to be the cleanest protein out there and I believe it. So much so that I give it to my kids and they love the taste. It’s not chalky and totally tasty as a drink or in foods, chocolate or vanilla. It was introduced to me by my fitness model friend Kim whom I’ve talked about on the blog before.

   

Losing Baby Weight To Achieve my Goals

I was desperate to lean out even more but my body’s progression had come to a halt. I needed to kickstart my body again. I searched online and came across Miss Vix’s workout regimen. It was a 2 week program promising to fire up your workout routine and get you to start losing. Needless to say, I was a little skeptical, but decided to give it a go.

Below, it lists 6 out of 12 days of exercises, with the 7th day being your rest day. The remaining 6 days will be posted in the next episode. I started off looking like this.

Rania 4 months after losing baby weight

 

For the cardio portion if you have access to cardio equipment choose a treadmill, rower, spin bike. Otherwise do a run of equal time or interval stationary cardio exercises – jump rope, jog on spot, star jumps, mountain climbers.




Cardio Intervals Sequence

  • Do 45 seconds ON and 15 seconds REST.

OR

  • 30 secs easy and 30 sec HARD.
  • Repeat for 5 mins.

Day 1 – How “The Fit Girl Workout” works

It’s 15 mins of cardio intervals and 300 reps in TOTAL to get onto losing baby weight.

SET 1

  • 5 mins cardio intervals:
  • Followed with 30 reps of each of the 5 exercises.

Exercises

1. Single arm squat press – 15 each arm

  • Hold your weight up by your shoulder.
  • Squat – Push your booty back behind you.
  • As you stand push with your weight through your heels, press weight straight up above your head.

2. Crunch flyes

  • Start on your back with arms wide holding your weights.
  • Breath in and pull your abs in tight.
  • As you exhale close your arms in a semi circle to bring your weights together.
  • At the same time crunch up bringing your chest and knees to meet.
  • Hold for a second Lower SLOWLY.
  • Lower arms with control back to starting position.

3. Single leg steps (awesome for your legs, butt and abs) – 15 each LEG

  • Place your left foot on the bench.
  • Ensure your heel is not hanging off the bench.
  • As you exhale step up with your right foot.
  • Stand nice and tall and extend right leg back – SQUEEZING your booty.
  • Step down and repeat 15 x on the SAME leg then change legs.
    • Optional: Hold hand weights by your sides.

4. Pushups with a leg lift (awesome for your arms chest and abs) – 15 each side

  • Hands wide.
  • On toes – heels pushed back – hips lifted – abs in tight.
  • Lower chest – keeping your hips lifted – no arch in your back.
    • Beginners TIP: Place your hands on a Bench or table or railing to make it easier.

5. Side stepups (awesome for your thighs, butt and love handles) – 15 each side

  • Place your left foot on the bench ­SIDEWAYS.
  • As you exhale step up with your right foot.
  • Stand nice and tall and extend leg slight forward or just rest on the bench Step down and repeat 15 x on the SAME leg then change legs.
    • Optional: Hold hand weights by your sides

SET 2

  • 5 mins cardio intervals
  • 20 reps of each of the above 5 exercises

SET 3

  • 5 mins cardio intervals
  • 10 reps of each of the above 5 exercises




Day 2 – How “The Burn FAT Tone Workout” Works

It’s a total of 15 mins cardio intervals and 252 reps to get onto losing baby weight.

SET 1 ­

  • 5 mins cardio intervals (same pattern as in Day 1)
  • 12 reps of 1st exercise and 2 reps of 2nd exercise
  • 10 reps of 1st exercise and 4 reps 2nd exercise
  • 8 reps 1st exercise and 6 reps 2nd exercise
  • 6 reps 1st exercise and 8 reps 2nd exercise
  • 4 reps 1st exercise and 10 reps 2nd exercise
  • 2 reps 1st exercise and 12 reps 2nd exercise

Exercises

1. Alternating overhead lunges

  • Step left lunge
  • back to stance
  • Step right lunge
  • That’s 2 reps
  • 12 in total then do 10, 8, 6, 4,2 as the reps drop

2. Tricep Dips

  • Keep your back and hips close to the bench
  • Do these slow

SET 2

  • 5 mins cardio intervals (same pattern as in Day 1)
  • 12 reps of 1st exercise and 2 reps of 2nd exercise
  • 10 reps of 1st exercise and 4 reps 2nd exercise
  • 8 reps 1st exercise and 6 reps 2nd exercise
  • 6 reps 1st exercise and 8 reps 2nd exercise
  • 4 reps 1st exercise and 10 reps 2nd exercise
  • 2 reps 1st exercise and 12 reps 2nd exercise

Exercises

1. Plank jumps

  • Place weights on floor.
  • Step or jump back to plank.
  • Step or jump forward.
  • Stand up/jump.
    • BEGINNER TIP: do this without weights and place your hands on a low step or bench
      • Step feet back to plank holding your abs in tight.
      • Step forward to stand.
        • As you get stronger lower the step/bench until you can do this with hands on floor then add weights.

2. Weighted crunches

SET 3 ­

  • 5 mins Cardio intervals (same pattern as in Day 1)
  • 12 reps of 1st exercise and 2 reps of 2nd exercise
  • 10 reps of 1st exercise and 4 reps 2nd exercise
  • 8 reps 1st exercise and 6 reps 2nd exercise
  • 6 reps 1st exercise and 8 reps 2nd exercise
  • 4 reps 1st exercise and 10 reps 2nd exercise
  • 2 reps 1st exercise and 12 reps 2nd exercise

Exercises

  1. Sumo squats
  2. Hammer curl press

14-day-challenge losing baby weight

Day 3 – How “The Best Fat Burn Workout” works

It’s a total 15mins cardio intervals and 300 to get onto losing baby weight.

SET 1

  • ­5 mins cardio intervals.
  • Followed by 10 reps of each of the 5 exercises in the EXACT order below.
  • Then complete another 10 reps of each of the 5 exercises in the EXACT order below:
    • 10 x pushups – knees or toes
    • 10 x weighted squats – use either a barbell or weights held up by your shoulders or just your own body weight
    • 10 x tricep dips – make it harder by holding one leg off the floor or both on a medicine ball
    • 10 x shoulder press
    • 10 x alternating lunges (10 in total)

SET 2

  • 5 mins cardio intervals.
  • Followed by 10 reps of each of the 5 exercises in the EXACT order below.
  • Then complete another 10 reps of each of the 5 exercises in the EXACT order below:
    • 10 x straight arm raise
    • 10 x single leg step ups – 10 each leg ­ keep one foot on the bench and step up and down with the other for 10 reps then swap legs
    • 10 x side arm raises
    • 10 x squat jumps
    • 10 x hammer bicep curls – your wrists facing each other

SET 3

  • 5 mins cardio intervals.
  • Followed by 10 reps of each of the 5 exercises in the EXACT order below.
  • Then complete another 10 reps of each of the 5 exercises in the EXACT order below:
    • 10 x tricep narrow pushups:
      • You can do these on your knees or toes.
      • On the floor or on your knees and place your hands on your bench.
      • Your hands are close and lower your chest over your hands squeezing your elbows in close to your body as you lower.
    • 10 x step backwards lunge with a front raise – 10 lunges in total.
    • 10 x renegade rows – you can do these on your knees – row arms left to right for 10 rows in total.
    • 10 x squat press.
    • 10 x reach to toes crunches.




Day 4 – How “The Hell YEAH Fitness Challenge” works

It’s a total of 70 pushups, 70 situps, 70 squats and 35 laps to get onto losing baby weight.

Before you start the workout

The workout is best done outside as you will need 10 meters or (30 feet) of space. You need:

  • Mat or towel to do your exercises on.
  • Stop watch or timer.
  • Object to count your rounds – use pencils, pegs, coins, sticks, or anything else.
  • Warm up for 10 minutes.
  • Place your mat on the ground and mark a 10 metre (30ft) distance.
    • TIP: do about 13 large steps and place a marker (your water bottle ) on the ground.

On your mat

  • 10 x pushups
  • 10 x full situps
  • 10 x deep squats

Shuttle runs

  • Jog/run/sprint (depending on your fitness level) to the marker.
  • Bend down to touch the marker.
  • Run back to your mat.
  • Bend down touch the mat.
  • That’s 1 lap – Do 5 laps in a row (10 touches in total).

That’s ONE round. Do 7 rounds to complete the challenge.

Day 5 – How “The Miss Lean and Toned Workout” works

It’s a total of 20 mins cardio intervals and 360 reps.

SET 1

  • ­5 mins cardio intervals.
  • Followed by 20 reps of each of the 2 exercises.
  • Followed by 15 reps of each of the 2 exercises.
  • Finish the set with 10 reps of each of the 2 exercises.

Exercises

  1. Bench press
  2. Sumo squat side raise

SET 2

  • ­5 mins cardio intervals.
  • Followed by 20 reps of each of the 2 exercises.
  • Followed by 15 reps of each of the 2 exercises.
  • Finish the set with 10 reps of each of the 2 exercises.

Exercises

1. Alternating downward dog kickbacks

  • Start in downward dog.
  • Bring your chest and knee forward then kickback.
  • Stretch your leg back squeezing your bottom.
  • Replace leg and repeat on the opposite side
  • 20 reps in TOTAL, then 15 then 10 in TOTAL
    • TIP: to make it easier place your hands on a low step or your bench

2. Alternating jump lunges – 20 jumps in TOTAL (not each leg)

SET 3

  • 5 mins cardio intervals.
  • Followed by 20 reps of each of the 2 exercises.
  • Followed by 15 reps of each of the 2 exercises.
  • Finish the set with 10 reps of each of the 2 exercises.

Exercises

  1. Hammer curl shoulder press combo
  2. Stepups – EACH leg

SET 4

  • ­5 mins cardio intervals.
  • Followed by 20 reps of each of the 2 exercises.
  • Followed by 15 reps of each of the 2 exercises.
  • Finish the set with 10 reps of each of the 2 exercises.

Exercises

  1. Elbows bridge to plank palms you can do these on your knees
  2. Alternating side stepovers

Day 6 – How “The Quick Slim and Trim Workout” works

This will total 15 mins cardio intervals and 216 AWESOME reps to losing baby weight.

SET 1
­

  • 5 mins cardio intervals
  • Followed by 16 reps (just once) of each of the 6 exercises in the EXACT order below: ­
    1. Sumo squat bicep curl
    2. Alternating lunge shoulder press (16 lunges in total : 8 left – 8 right alternating)
    3. Pushups – knees or toes or medicine ball
    4. Squats with a hammer curl combo:
      • Squat weights to the floor.
      • Push up thru your heels.
      • Stand tall and curl weights up.
      • Lower weights slowly.
    5. Plank Jumps keep your hands on the floor the whole time
      • Jump or step feet back to plank
      • Hold for a second and jump or step forward to starting position.
      • To make it easier place your hands on a low step or your bench.
      • For more advanced, you can add in a pushup when they jump back to plank.
    6. Alternating lunges with a side raise
      • 16 lunges in TOTAL : 8 left and 8 right alternating.
      • Optional: to step forward or back for your lunge. Some people find it easier to step back as its softer on your joints and balance.

SET 2

  • 5 mins cardio intervals.
  • 12 reps of each of the above 6 exercises.

SET 3

  • 5 mins cardio intervals.
  • 8 reps of each of the above 6 exercises.

post-your-week-1-results after losing baby weight




Food Plan

I continued to eat clean and watch what I was consuming. You can check out sample plan in episode 4. For protein, remember, a good option is Kaizen whey protein as mentioned above, chocolate or vanilla are both yummy.
              

The Jest of it

Miss Vix’s plan really kicked me in the butt and got me to losing baby weight faster than I could say hello. In the first week alone, I dropped 3 pounds! I was astonished. Here’s what I looked like after.

losing-baby-weight-after-4th-pregnancy-feb-2015

Following a nutritious plan comprised of clean foods really helped. Remember, close to 80% of your weight loss is derived from foods. Exercise is to fuel your metabolism and grow your muscles to help in burning the calories.

To get the exercises for week 2, stay tuned to episode 6 which will be posted soon. Remember if you need to purchase any workout gear, clothes or healthy foods, be sure to check out Ebates to earn cashback on your purchases.

What did you do to start losing baby weight you gained? I’d love to hear your stories.




I leave you with one of my #ootd’s from my Instagram feed. Check it out and Instagram and let me know what you of it.

P.S. If you enjoyed this post, you might like to receive my fashion, beauty, fitness, home décor, and DIY tips and tricks that will save your life right into your inbox! Get a free health hacks download when you sign up!

This is Grace

grace-in-a-pink-skirt-with-a-jean-jacket-and-t-shirt

Grace from Color & Grace. Based in Troy, Michigan, Grace is a 41 year-old petite woman who loves colours. Born and raised in China, she moved to America for love in 2007. Her day job – teacher. Her dream job – fashion blogger. Make sure to go and check out her blog and leave her a comment on her awesome outfit.

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