#SUCCESS-STORIES: JOURNEY TO REGAINING POSTPARTUM FITNESS
Jenny Ngan Truong
August 22, 2024
Personalization in training is not a new story but has not been truly appreciated in the fitness industry in Vietnam. #Success-Stories is a series of articles by STEEL, built on real-life stories, aiming to provide a closer look at the collaborative process of personal trainers and clients with different physical conditions, personalities, and lifestyles. Above all, it is a story of the effort to deliver tailored experiences, an ideal training environment, and optimal results for each individual. Because every person is a unique individual, and there is never a one-size-fits-all formula.
Regaining postpartum fitness is something every woman desires, but it is not an easy task, especially when you miss the "golden period" 2-3 months after the baby is born. Training at this time will require more scientific calculations and perseverance to see noticeable results.
In the fourth installment of the #Success-Stories series, we delve into the fitness journey of Ms. Ngoc Bich, currently living and working in Saigon. As a mother of two young children, Ms. Bich was caught up in the whirlwind of work and family care for quite a long time, only finding her way back to the gym after 5 years to take care of her physique. Coach Minh Tài's insights will guide you through how she gradually regained a beautiful figure, showcasing her own enduring perseverance and the close support of a professional trainer.
Customer Profile:
- Age: 32 years old
- Training goal: Postpartum weight loss
- Training duration: 2 months
- Initial physical condition: Mother of 2 children, accumulated abdominal fat over an extended period.
After 5 years since giving birth to her second child, Ms. Bich came to the gym. Her weight at that time was relatively proportional to her height, with the main concern being the accumulation of abdominal fat over an extended period. This was also her first time visiting a gym; prior to that, she had little time for self-training and regular physical activity, resulting in a lack of firmness and overall fitness in her body.
Additionally, regarding nutrition, Ms. Bích was conscious of exploring healthful foods but was unsure how to incorporate them correctly into her diet. For instance, she actively sought nutrient-rich grains but ended up consuming them in excessive quantities, possibly up to half a kilogram per day, leading to an excess intake of energy. In my observations, she also had a habit of consuming a significant amount of sweet foods.
Ms. Bich was determined to go to the gym after 5 years of giving birth to regain her figure, lose weight, and address postpartum belly concerns.
This being Ms. Bich's first time at the gym, everything was quite new to her. Therefore, initially, I spent 2-3 weeks focusing on guiding her through basic movements with the goal of ensuring she mastered the workout techniques for optimal effectiveness. The exercises in the initial phase were also gentle, serving as an introduction and rhythmic warm-up. Afterward, I transitioned to incorporating strength exercises, cardio, encouraging her to walk 10,000 - 20,000 steps daily, and having a weekly HIIT session.
I designed Full-body workouts to ensure comprehensive fat burning and gradually increased the weight load. Starting from the third week, the training intensity increased by about 20% compared to the initial phase, and Ms. Bích's body responded well to this approach.
To help her adjust her nutrition, I provided advice on foods to include and avoid, along with the maximum amount of intake per day. For example, her current diet needed a reduction in sugar and fats while focusing on supplementing healthy fats from nuts and avocados; carbohydrates should come from whole grain bread, sweet potatoes, and brown rice.
Ms. Bích attended the gym quite regularly, with a workout schedule of 4 sessions per week. During the Full-body training phase, I designed sessions alternating between strength and supplementary workouts. On strength training days, exercises focused on Squats, Leg Press, etc., with an intensity of 8-10 reps, aiming to both develop muscles and enhance overall body strength. Meanwhile, supplementary days utilized lighter weights, focusing on Hypertrophy (muscle building), such as variations of Squats. This not only helped her release energy, burn fat but also improved strength without overly fatiguing the body.
To address her goal of reducing the waistline, I arranged Core exercises to target the core area within the abdominal cavity. In each session, I also added an additional abdominal exercise to enhance fat-burning movements for that specific region.
The significant challenge Ms. Bích faced was missing the golden period of 2-3 months postpartum for weight loss, leading to prolonged fat accumulation. Therefore, the weight-loss process required more effort and time. To reassure her during training, frequent discussions, analysis, and providing real-life examples of similar clients who had trained with me before were essential. This approach somewhat increased her confidence and motivation to persist through the training process.
After about 3 weeks of training, Ms. Bích was able to increase the total weight lifted to 35kg, a 20kg improvement from her initial level when she first started at the gym. This weight was gradually increased weekly, and she continues to strive for even higher numbers. The ability to progressively lift heavier weights indicates that her strength and endurance are showing positive improvements. After each workout, she also no longer feels tired and fatigued.
Thanks to consistent training and her body's positive response to the workout method, in a short period, measurements such as waist and arms have gradually reduced, and her body has become more toned and firm. She has also maintained discipline in her eating habits, especially in reducing daily sugar intake.
In terms of mindset, throughout the training process, Ms. Bích has consistently maintained determination and positive energy. The initial achievements have become a significant motivation for her to continue pursuing her goals every day.
Thanks for sharing Coach Minh Tai's insights!
