I had a baby six years ago and have not been able to lose all the weight I gained during pregnancy. I eat really well and have been jogging for 45 minutes five days a week for the past couple of years, but I just can't lose the baby weight.
It sounds like you have hit a fitness plateau. I suggest mixing up your routine: Incorporate running intervals, some non-running cardio workouts, and resistance training.
I am sure you are a busy mom and free time is sparse, so I have tweaked your routine slightly. But I have kept the overall time you work out the same. This new plan will allow you to work out more efficiently so you get more bang for your buck.
Days 1, 3 and 5: Do 20 minutes of non-running cardio, such as biking or skipping, followed by 25 minutes of strength training. Watch some fitness videos on The Globe and Mail website for sample exercises.
Days 2 and 4: Fartlek interval running
Fartlek intervals are unstructured periods of faster running. Start with an easy five- to 10-minute warm-up jog. Then pick random objects to sprint toward.
For example, say: “I am going to run as hard as I can till the end of the block.” Once you hit your destination, slow down to your regular speed. This workout should be 45 minutes long, including a five-minute cool-down.
As an added challenge, on days 1, 3 and 5 incorporate 10 minutes of “pick-ups” in your 20-minute cardio workout. Structure these cardio workouts as follows: a five-minute warm-up, 10 minutes of alternating 15 seconds of hard work with 45 seconds of moderate work, then finish with a five-minute cool-down.
Send certified personal trainer Kathleen Trotter your questions at firstname.lastname@example.org . She will answer select questions, which could appear in The Globe and Mail and/or on The Globe and Mail web site. Your name will not be published if your question is chosen.
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