December 9, 2020
1440: How to Build A Fit Mom Body | Mind Pump
Key Takeaways
- Time constraints are real – you can be fit with 2-3 days of exercise
- Take your lifestyle and fit a workout into your schedule, not the other way around
- You have to increase your metabolism to lose weight in a sustainable way
- If you are eating and exercising properly, your physique will change but don’t expect your weight to go down immediately – muscle is denser than fat
- Take care of yourself like you’re someone worth taking care of
Introduction
The Mind Pump hosts are Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam) and Justin Andrews (IG: @mindpumpjustin).
In this episode, hosts Sal, Adam & Justin discuss the challenges of maintaining fitness while balancing the duties of motherhood, healthy body fat percentages for women, ins and outs of metabolism, and what it takes to build a fit mom body.
Reducing the Barriers to Exercise for Moms
- Time constraints are real – you can be fit with 2-3 days in the gym
- “Tone” is a made-up word – muscles build and shrink
- Don’t fear building muscle!
- Effective is not the same thing as intense
- Momentum and consistency are crucial – Take your lifestyle and fit a workout in there, not the other way around
Increasing Metabolism
- You can’t lose weight without building metabolism
- You either have to take in fewer calories than you burn or more calories than you take in
- Burn more calories throughout the day with activities
- The average person will burn 400-500 calories in an hour with intense exercise
- Resistance training and strength training tells the body to burn more calories, increasing metabolism, and daily caloric burn off
Psychology of Weight Loss & Nutrition
- If you are eating enough food and good food, we don’t expect your weight to go down
- If you are building muscle, your body will look different but your weight might still be the same as muscles are denser than fat
- Diets do not work!
- Diets are surrounded by stress and an urge to binge when you fall off
- Diets may work in some cases because they’re calorie-restrictive but as soon as it ends, you will either rebound or gain weight
- “Take care of yourself like you’re someone worth taking care of.” – Sal
- The body can’t build muscle out of thin air – you want to eat but learn to intuitively make the right choices
- Learn to identify how foods affect your body
- Learn the difference between hunger versus boredom or stress
MAPS Programs
- Mind Pump MAPS Anabolic is the perfect, foundational start to getting in shape for busy moms
- MAPS Anabolic: two resistance training workouts per week – option for home or gym
- The program allows you to build muscle, add shape, add curves, boost metabolism
- The MAPS HIIT (High-intensity interval training) program gives you an effective workout in 15-20 minutes
- HIIT programs: resistance training with reduced rest between
- HITT programs preserve muscle and burn calories in a short amount of time
- The body adapts quickly to HIIT so you don’t want this to be the only style of workout long term
- Flow and mobility sessions are a great way to add more to the routine when time is limited and energy is reduced
- MAPS Anywhere is specifically designed to be done at home or on the go when you can’t get to the gym
- MAPS Anywhere: easy to follow and uses resistance bands so no gym is required
- Fit Mom Bundle includes MAPS Anabolic + MAPS HIIT + MAPS Anywhere + Intuitive Nutrition Guide
