QuestionHi Helene,
What do you recommend for a postnatal weight loss program?
1) I can only find 25 minutes to walk every day at 80% of MHR. How hard (or level of perceived exertion) should I exert during my aerobic exercise anyway?
2) Should I also lift free-weights to gain more lean body mass or the exercises in your book would be sufficient for strength training? I do notice my hands and tummy hurt after lifting weights more than 5 lbs, but I always feel so good after doing your exercises.
3) Would you please write a comprehensive book on postnatal weight loss and nutrition? I really enjoy reading your responses on this website and articles on your own website. I have read a lot of exercise books but the exercises have nothing to do with postnatal rehab and realignment. You are so knowledgeable, realistic, and down-to-earth with your answers. I hope you will write more books. I will be one of the first people to buy them. Thanks again.
AnswerThanks for the vote of confidence.
Walking 25 minutes a day at 80% of your MHR is a GREAT start! Our bodies begin to burn fat as fuel as about 20 minutes of moderate level aerobics. If you workout to the point of panting, or not being able to speak normally (or sing) then you've passed your anaerobic threshold and can not use fat as a fuel source. On the perceived exertion scale, you should feel the workload to be "somewhat difficult."
Since you are experiencing hand pain lifting only 5lb free weights, I suspect that your ligaments are still loose and that's why you are experiencing strain. Exercise should always make you feel better, more energized, and over the long term, stronger and more flexible. Refrain from all exercises that overly stress your muscles, or strain your joints.
For weight loss, I recommend a "no-diet" approach that will provide long term healthy weigh management with the three 80% rules.
1. Make each serving size 80% of what you would normally have. Smaller plates really help here.
2. Eat until you feel just 80% full, then stop.
3. Choose foods with the highest nutritional value for 80% of your daily calories, which leaves 20% for a small daily treat.
