Questionhello sir,
i delivered a baby 6 week ago(by cesarean),this is my second delivery,due to delivery i gain lot of weight(80k.g)before pregnancy i was 63k.g,now i need to lose this extra weight
it will be very kind if you tell me the exercise for biceps triceps(upper part of the hand)%26 overall weight loss
special attention is require for biceps %26 triceps
AnswerBicep and tricep development is best done with free weights. Choose a weight that you can barely perform 10 reps. For biceps, perform curls, for triceps, perform kick-backs.
As to weight loss, this will take a commitment to permanent lifestyle changes, both in diet and activity level.
Eat the highest quality diet that you have access to. Eat foods in their natural state. Avoid ALL processed foods, fast food, junk food, sodas and other liquid calories, high fat foods - especially saturated fats - salty foods, and simple carbohydrates like white bread, rice, sweets, and alcohol.
Eat LOTS of fresh fruits and veggies, whole grains, legumes, and lean protein every day.
Follow the three 80% rules:
1. Make each serving size 80% of what you would normally have.
2. Eat until you feel just 80% full, then stop. (News flash: it�s OK to leave food on your plate!)
3. Choose foods with the highest nutritional value for 80% of your daily calories, which leaves 20% for a small daily treat, or foods of lower quality.
For exercise, start fitness walking DAILY, or at the very least 5x week with your baby in a stroller or front pack. Aim for at least 40 minutes per session.
During the first 20 minutes aerobic exercise our bodies primarily use carbohydrates (stored as glycogen) as fuel. Think of this as your body�s snack food, ready to be consumed. It�s only when this source of energy is depleted do our bodies �go into the pantry� and start burning a significant proportion of fat as fuel. So when you exercise for 40 minutes, about half the calories will be from carbohydrates and half will be from fat. Burning fat as fuel is crucial for permanent weight loss and long-term healthy weight management.
Slow and steady really does win the race here. All of us have "mommy bodies" after childbirth and the transformation back to our pre-pregnancy condition takes between 9 and 12 months.
