So tired... *yawn*

"KR" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I'm 7 weeks pregnant and finding it very difficult to get all my reps
done at the gym. Last night I did the following: Squats, Assisted
chin-ups, stiff legged deadlifts, assisted dips, weighted lunges,
dumbbell presses on the ball, push-press, shoulder press - upright
rows, bicep curls-tripce presses. Then I did some abs and stretching
and 20 minutes on the elliptical.

Does this sound like a reasonable routine to follow 2 times a week for
the duration of my pregnancy? Am I hitting enough of the right spots??
Instead of biceps and triceps next time I'll do some calfs and hip
ab/adductions.

KR

I find this picks me up for a little while.

http://tinypic.com/dx0j9e.gif

"KR" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I'm 7 weeks pregnant and finding it very difficult to get all my reps
done at the gym. Last night I did the following: Squats, Assisted
chin-ups, stiff legged deadlifts, assisted dips, weighted lunges,
dumbbell presses on the ball, push-press, shoulder press - upright
rows, bicep curls-tripce presses. Then I did some abs and stretching
and 20 minutes on the elliptical.

Does this sound like a reasonable routine to follow 2 times a week for
the duration of my pregnancy? Am I hitting enough of the right spots??
Instead of biceps and triceps next time I'll do some calfs and hip
ab/adductions.

KR

I find this picks me up for a little while.

http://tinypic.com/dx0j9e.gif

KR said:

I'm 7 weeks pregnant and finding it very difficult to get all my reps
done at the gym.

Hoe
TBR

"As democracy is perfected, the office of president represents, more and
more closely, the inner soul of the people. On some great and glorious day
the plain folks of the land will reach their heart's desire at last and the
White House will be adorned by a downright moron."
H.L. Mencken (1880 - 1956)
"Anyone with degrees from Yale and Harvard is presumed to be intelligent,
but George W. Bush has managed to overcome that presumption."

KR said:

I'm 7 weeks pregnant and finding it very difficult to get all my reps
done at the gym.

Hoe
TBR

"As democracy is perfected, the office of president represents, more and
more closely, the inner soul of the people. On some great and glorious day
the plain folks of the land will reach their heart's desire at last and the
White House will be adorned by a downright moron."
H.L. Mencken (1880 - 1956)
"Anyone with degrees from Yale and Harvard is presumed to be intelligent,
but George W. Bush has managed to overcome that presumption."

KR said:

I'm 7 weeks pregnant and finding it very difficult to get all

my

Quoted message said:

reps done at the gym. Last night I did the following:

Squats,

Quoted message said:

Assisted chin-ups, stiff legged deadlifts, assisted dips,

weighted

Quoted message said:

lunges, dumbbell presses on the ball, push-press, shoulder

press -

Quoted message said:

upright rows, bicep curls-tripce presses. Then I did some abs

and

Quoted message said:

stretching and 20 minutes on the elliptical.

You don't say how many reps of these exercises. Are you sleepy
tired or physically exhausted? You might try a sport drink
during the workout. It might just be mild dehydration. OR drink
more water.

Quoted message said:

Does this sound like a reasonable routine to follow 2 times a

week

Quoted message said:

for the duration of my pregnancy?

It sounds fine to me. Just don't kill yourself trying to keep
the fat off or the weight down.

Am I hitting enough of the right

Quoted message said:

spots??

You have a good balance between pushing and pulling but I would
add some exercises in a different plane. Add a rowing motion (as
in cable row) and a bench pressing motion. Drop the biceps curls
and triceps pushdowns to compensate. Concentrate on exercises
that use several different muscle groups, not just one.

On the squats, go down until your upper leg is parallel to the
ground. None of this, bend your knees a bit and call it a squat.
How much can you squat? OK, show me.... You call that a squat?

locker

Instead of biceps and triceps next time I'll do some

Quoted message said:

calfs and hip ab/adductions.

These are single muscle group exercises.

Quoted message said:

KR

KR said:

I'm 7 weeks pregnant and finding it very difficult to get all

my

Quoted message said:

reps done at the gym. Last night I did the following:

Squats,

Quoted message said:

Assisted chin-ups, stiff legged deadlifts, assisted dips,

weighted

Quoted message said:

lunges, dumbbell presses on the ball, push-press, shoulder

press -

Quoted message said:

upright rows, bicep curls-tripce presses. Then I did some abs

and

Quoted message said:

stretching and 20 minutes on the elliptical.

You don't say how many reps of these exercises. Are you sleepy
tired or physically exhausted? You might try a sport drink
during the workout. It might just be mild dehydration. OR drink
more water.

Quoted message said:

Does this sound like a reasonable routine to follow 2 times a

week

Quoted message said:

for the duration of my pregnancy?

It sounds fine to me. Just don't kill yourself trying to keep
the fat off or the weight down.

Am I hitting enough of the right

Quoted message said:

spots??

You have a good balance between pushing and pulling but I would
add some exercises in a different plane. Add a rowing motion (as
in cable row) and a bench pressing motion. Drop the biceps curls
and triceps pushdowns to compensate. Concentrate on exercises
that use several different muscle groups, not just one.

On the squats, go down until your upper leg is parallel to the
ground. None of this, bend your knees a bit and call it a squat.
How much can you squat? OK, show me.... You call that a squat?

locker

Instead of biceps and triceps next time I'll do some

Quoted message said:

calfs and hip ab/adductions.

These are single muscle group exercises.

Quoted message said:

KR

KR said:

I'm 7 weeks pregnant and finding it very difficult to get all my reps
done at the gym.

This is an element of early pregnancy. I felt like I had the flu -
exhausted, nauseated - until the placenta kicked in at about 13 weeks in
each case. Sleep more, and be careful about managing your blood sugar
levels. Eat low glycemic, make sure you're fueled for your workouts.

Quoted message said:

Last night I did the following: Squats, Assisted
chin-ups, stiff legged deadlifts, assisted dips, weighted lunges,
dumbbell presses on the ball, push-press, shoulder press - upright
rows, bicep curls-tripce presses. Then I did some abs and stretching
and 20 minutes on the elliptical.

I've got controversial advice about abs. My abdominal bands separated
during my first pregnancy. The pregnancy ended in a C-section (the baby
wouldn't turn and drop) and my abdominal bands never grew back together.
I've always wondered how much damage I did by doing so much abdominal
work and weightlifting during my pregnancy. Things are SUPPOSED to be
loose in the pelvic girdle for the baby to come out right.

I'm not up on research on this subject, just don't assume that tight abs
is the best long-term way to keep a flat stomach. It didn't work for
me. I'm just not sure if it backfired or would have been even worse if
I hadn't done so much resistance training.

Quoted message said:

Does this sound like a reasonable routine to follow 2 times a week for
the duration of my pregnancy? Am I hitting enough of the right spots??

If I were you I'd implement some balance training. There's going to be
times when you're growing so fast that you won't know where the edges of
you are. Do some bosu ball or some yoga or some gymnastics or something
- something to work on body awareness.

Quoted message said:

Instead of biceps and triceps next time I'll do some calfs and hip
ab/adductions.

You mention doing 20 minutes on the elliptical. Yawn. I couldn't do
THAT for nine months. And working out twice a week doesn't seem like
quite enough. Can you implement some walks at lunch time? Start doing
a morning lap swim? (Swimming is a pregnant person's best friend.)

(I just said pregnant person. Did you catch that, Williams?)

Dally

Dally said:

I'm not up on research on this subject, just don't assume that tight abs
is the best long-term way to keep a flat stomach. It didn't work for
me.

Whether one gets a flat(er) stomach after childbirth really depends on
a few things like general ab fitness before expanding and
skin/genetics. I have known people who exercised before/during/after
and they never got their flat stomach back unless they got a tummy tuck
to do it for them, while others who were out of shape before/during got
their abs flat in a matter of months after thanks to some hard work and
family genetics (thanks mom!) My daughter, who is a thin but fit
vegetarian, gained 40lbs with my grandson, lost it all within a few
weeks after his birth and easily went back to her usual size eight/flat
stomach/hip riding jeans.

Quoted message said:

If I were you I'd implement some balance training. There's going to be
times when you're growing so fast that you won't know where the edges of
you are. Do some bosu ball or some yoga or some gymnastics or something
- something to work on body awareness.

Definately. At only seven weeks pregnant, she hasnt even begun to
realize how she is going to feel in the third trimester! Mildly bloated
to being a beachball to being a beached whale! Generally, YOUR DOCTOR
should be recommending what types of exercises you should be able to be
doing. I would suggest getting some books/resources about weightlifting
during pregnancy and discuss what type of routine you want to do WITH
YOUR DOCTOR. Of course include other forms of exercise as slternatives
and or including these on other days (walking/yoga/swimming are all
good choices).

When you want to stay fit during a pregnancy the biggest thing to look
at is your daily nutrition! Altho this is certainly not a time to diet
starve yourself, its not a time to 'eat for two' either! Talk with your
doctor about new recommendations for weight gain (what to expect too)
and what is considered too much. I think the recommended is only like
30-40lbs max and anything over is fat not baby. If you dont eat six
small meals a day, start doing so (this helps not only creating
constant fuel, but as you get bigger, no heartburn etc). Learn as much
as you can about nutrition and how it affects your babys
growth(different trimesters of growth might require an increase of some
nutrients). And hopefully you are taking a prenatal vitamin with folic
acid too.

joanne

joanne said:

When you want to stay fit during a pregnancy the biggest thing to look
at is your daily nutrition! Altho this is certainly not a time to diet
starve yourself, its not a time to 'eat for two' either!

I really didn't catch onto this until my third pregnancy. I figured I
was supposed to be eating more, so it was okay. But I was eating a ton
of crappy carbs to get that sugar rush for energy and I would have been
much better off watching the carbs and eating with an eye towards
managing blood sugar levels.

Essentially, being pregnant means you can add one more glass of milk or
one medium apple to your daily diet, or maybe a few rye crisps with an
ounce of cheese. Being pregnant doesn't mean you get to eat anything
you want, it means you have to evaluate EVERYTHING that goes into your
mouth because you're in fat-storing mode.

Be careful about noticing if you're eating because you're tired - the
correct answer is SLEEP. Also watch for eating when you're thirsty.
The correct answer is WATER.

Dally

I had to increase my nutritional intake a bit more then a glass of milk
or an apple since I was steadily losing weight when I found out we were
expecting. I really wasn't eating enough. Now I feel that I am
getting an adequate balance of food and exercise since I haven't gained
weight thus far... In my first pregnancy I gained a lot, really fast,
despite walking every day. Like you said, I was filling up on [censored],
this time I'm very careful about what type of foods I eat.

In addition to weights at the gym twice a week, I am walking 4-5 times
a week for 30-60 minutes a time.

Thank you for your insight on the abs. I'm not sure I will stop them
though, right now I'm only doing 2 sets of 15 swiss ball crunches,
twice a week. Then I do a few planks, side planks, bridges, and other
core strength moves. In the second trimester I suspect I will give
them up anyhow as I really have no good ideas for ab work without being
on my back.

Thanks everyone for your thoughts and opinions!

KR

"KR" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I'm 7 weeks pregnant and finding it very difficult to get all my reps
done at the gym. Last night I did the following: Squats, Assisted
chin-ups, stiff legged deadlifts, assisted dips, weighted lunges,
dumbbell presses on the ball, push-press, shoulder press - upright
rows, bicep curls-tripce presses. Then I did some abs and stretching
and 20 minutes on the elliptical.

Does this sound like a reasonable routine to follow 2 times a week for
the duration of my pregnancy? Am I hitting enough of the right spots??
Instead of biceps and triceps next time I'll do some calfs and hip
ab/adductions.

My wife did Yoga throughout her pregnancy and said it helped a lot when the
time came to give birth.

Fraser