3 Training Tips to Remember After Giving Birth - Coach Sharm


If you had been able to maintain your weight within the ideal range before you got pregnant, but you unexpectedly gained a lot of weight during pregnancy, there’s no need to worry.  It is possible to experience post pregnancy weight reduction. However, like any major undertaking, getting rid of extra weight is not something that will happen overnight.

Remember, it took nine months (assuming your baby is full term) to develop those excess pounds. So, in order to properly lose weight, you have to condition your mind to accept that postnatal weight loss won’t happen over just a few weeks.

Proper vs. Improper Weight Loss

The weight loss industry is a burgeoning business, globally, not just in Singapore.  What makes the whole situation sad is that many shortcuts to losing weight are promised, which while tempting, usually involves unethical means or unhealthy methods to get rid of unwanted pounds. These include “miracle diet pills” and much-touted crash diets that promise weight loss of up to 10 pounds per week, a rate that’s not healthy, by any standards.

On the other hand, undertaking a personal training program, coupled with a sensible, nutritious diet can make the most impact on your postnatal goals to lose weight. But you can’t do it on your own, nor should attempt to do so.  The healthiest and most effective way to remove post pregnancy excess fat for new moms would be to consult a personal trainer and cooperate with your trainer in coming up with a personalised plan to get you fit, full of energy, and more capable of handling your role as a new mother.

No Excuses

It doesn’t even really matter whether or not you were a part of the huge workforce of Singapore. A lack of time should never be an issue.  To effectively get rid of excess fat that has accumulated in various parts of your body during pregnancy, new moms need to be determined to meet their goals.

Here are some tips to help ensure that your determination won’t waver.

1. Be Patient About Your Recovery and Healing Time

What you just went through – being pregnant and delivering your child – these are physically, emotionally, and mentally challenging periods in your life. No woman is ever completely alike and this goes as well for your recovery and healing times.  While there are general standards for recovery and healing periods, it would be a mistake to think that you are iron-bound obliged to conform to such standards. The best person to gauge how ready you are would be your medical doctor.  It is only after your doctor has given you clearance to undertake a workout regimen with a fitness trainer, that you should do so.

2. Be Sensitive to What Your Body is Saying

Motherhood doesn’t stop at giving birth because you still have to take care of your baby as it grows. Sometimes, your baby may have colic and you may be up all night. If that happens, don’t force yourself to go on with your workout schedule because doing so will simply be counterproductive to your objective to get healthy and energetic once more. Little headaches and small body pains, sleepiness – these are things that can impact your workout. So, make sure that you let your personal trainer know about how you feel, in order that a workaround may be made.

3. Be Pro-active in Preventing Injury

Remember that parts of your anatomy are different now, compared to how they were before you got pregnant. Your breasts, in particular, need to be given extra care as they could be very sensitive at this time, particularly if you are breastfeeding. Wear a good-fitting sports bra when you work out because Mastitis may result from a bra that is too tight. A loose bra, on the other hand, may compromise the posture of your upper body, especially your back and thereby cause back pain.

Also, even if you feel you are already ready to take on more strenuous physical exercises, don’t do so without consulting your trainer first. Moves that could be risky for you include long periods of running, as well as performing any exercise that involves repetitive jumping.

To stay safe, follow what your fitness trainer says regarding your personal training. Remember, it’s never about pushing yourself too hard and putting yourself at risk for injury. Having the right training program and the discipline to stick to it are the keys to achieving your fitness goals.

Yours in health,

Sharm, MSc

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