Help needed! - Ausbb

katie · 02-02-2010, 09:52 AM

Hi all,

Just wanted to update with how my training is going. I was training consistently last year until December, pretty happy with my strength level.

Then I went to Thailand for a holiday.... took a couple of months break from training (although I did rockclimb in Thailand which was pretty cool). Unfortunately I lost about 3-4 kg (mostly muscle, I think) from the holiday...... got back and I was sitting at 56kg (grrrrr).

I'm now all fired up to start lifting heavy this year, but for a small complication........ I'm currently 4 weeks pregnant

So, weight training during pregnancy..... yay or nay?

And my mum has said I should give up basketball as well, and definitely no rockclimbing

Silverback · 02-02-2010, 10:05 AM

Congratulations.

Weight training, yes of course.
Nothing lying down, any squatty movement.
Just be mindful that your body is changing plus your muscleture is going to become slightly more flexible.

Bluey · 02-02-2010, 10:27 AM

Congratulations! I have no idea about what you can/cant do whilst pregnant. I'd see a professional for that kinda advice. Cant be too careful.

blbarclay · 02-02-2010, 10:34 AM

Congratulations Katie!!

Yep, can't be too careful. I probably wouldn't do anything at all, growing a child really takes its toll on your body.

brendon · 02-02-2010, 10:45 AM

congrats. yeah id go see a professional on that one. if it was my wife id say no weights. or just light stuff.

trofius · 02-02-2010, 11:01 AM

Congrates Katie

Everyone is different so see how your body is dealing with it..And yes see a doctor, or ask at the gym some of teh instructors may have had bubs, that helped my wife heaps.

my wife was told, and tried low impact type execises, weights are still fine as long as you dont push too hard, and limit how much time is spent on your back, once you get into your second and third trimester no back time at all. on your side or in an incline position is ok, if your bladder can handle it. Back exercises now to help prepare for the increase in tummy mass will be good, as well as pelvic floor stuff.

Once you have the bub you arms, back, shoulders etc will get a great workout..

Are you feeling OK, sick? Rememebr to up your diet, get into those preg multivitamins for folate, Allow yourself to get a bit sqishier but I am sure you wont allow yourself to blow out.....breast feeding will strip any excess body weight very quickly!My wife ended up 4kg below her pre preg weight withing 6 weeks of the birth...

Hope it all goes well, and congrates sounds like you had a very good holiday / new years !!!!lol

puff · 02-02-2010, 12:36 PM

congratulations - awesome news!

my wife was training when she fell pregnant with our first. she didn't find out until 8 weeks though and had continued up until that time. It was around then she stopped training as her morning sickness and perpetual tiredness zapped any motivation she had to keep going (she just started again almost 4 years and another baby later).

I'd say do what you can and feel up to - definitely don't smash yourself in the gym. Incredible things are about to happen - enjoy it.

Shrek · 02-02-2010, 12:52 PM

Josh_GTiR · 02-02-2010, 01:11 PM

Congrats Katie! You've said many times you don't know how the people who have little ones cope with everything, you will know soon enough.

Meg trained throughout half of her pregnancy and then found it hard to keep up after that.

Good luck with it all.

Kyle Aaron · 02-02-2010, 01:18 PM

Congratulations, Katie.

The traditional recommendations are,

low impact cardio
no collision sports
moderate-high reps and moderate-low weights in weight training

These are basically all because a big momentary strain can cause a miscarriage, as happens for example in car crashes and heavy falls. I don't know of any cases where a woman actually did lift heavy and then miscarried, but that is the general thought.

In the third trimester avoid any exercise where you lie on your back, the womb impacts on an important blood vessel. Ab and core work becomes a problem then if you are among the third of women who experience an abdominal muscle split, diastasis recti. If so, you would have to avoid all compound exercises.

So now is not the time to start a Bill Starr 5x5 programme, or do 20 rep breathing squats. But most hold that 10+ reps, not to failure, will be fine, at least in the first two trimesters. As with everything, being fitter and stronger always helps your health and progress through stressful things like pregnancy.

I wouldn't be taking any "fat burner" supps now, those are mostly caffeine which doesn't help. The effects of creatine supps during pregnancy are unknown, you don't want to be the guinea pig I imagine.

That's the general guidelines given out, but really see an ob-gyn. Get a woman, they're more sensible, the males are all "oh noes you had a sip of wine once during pregnancy and didn't take folate every single day your baby will be a MUTANT!"

02-02-2010, 09:52 AM	#1 (permalink)
katie Super Moderator Join Date: May 2009 Gender: Posts: 1,052	Help needed! Hi all, Just wanted to update with how my training is going. I was training consistently last year until December, pretty happy with my strength level. Then I went to Thailand for a holiday.... took a couple of months break from training (although I did rockclimb in Thailand which was pretty cool). Unfortunately I lost about 3-4 kg (mostly muscle, I think) from the holiday...... got back and I was sitting at 56kg (grrrrr). I'm now all fired up to start lifting heavy this year, but for a small complication........ I'm currently 4 weeks pregnant So, weight training during pregnancy..... yay or nay? And my mum has said I should give up basketball as well, and definitely no rockclimbing __________________ Rock climbing since 2005; running and resistance training since May 2009

02-02-2010, 10:05 AM	#2 (permalink)
Silverback Super Member Join Date: Nov 2009 Location: Between the sublime and the ridiculous Gender: Posts: 451	Congratulations. Weight training, yes of course. Nothing lying down, any squatty movement. Just be mindful that your body is changing plus your muscleture is going to become slightly more flexible. __________________ Res non Verba

02-02-2010, 10:27 AM	#3 (permalink)
Bluey Regular Member Join Date: Sep 2009 Location: Canberra, ACT Gender: Posts: 312	Congratulations! I have no idea about what you can/cant do whilst pregnant. I'd see a professional for that kinda advice. Cant be too careful. __________________ Lifts: Deadlift: 217.5kg Squat: 165kg Powerclean: 115kg Bench: 110kg Overhead 101kg at 113.9kg bw RAW. Aiming for 800kg total by September. Bring It.

02-02-2010, 10:34 AM	#4 (permalink)
blbarclay Super Member Join Date: Dec 2009 Location: Ballarat Gender: Posts: 411	Congratulations Katie!! Yep, can't be too careful. I probably wouldn't do anything at all, growing a child really takes its toll on your body. __________________ Ben http://ausbb.com/member-training-dia...r-program.html

02-02-2010, 10:45 AM	#5 (permalink)
brendon Regular Member Join Date: Oct 2009 Location: ACT Gender: Posts: 325	congrats. yeah id go see a professional on that one. if it was my wife id say no weights. or just light stuff. __________________ Best lifts at 96kg,height 5ft 11 : Bench: 120kg x1, Squat: 180kg x1 Deadlift: 240kg x1 Clean: 125kg Overhead: 110kg All lifts 100% raw

02-02-2010, 11:01 AM	#6 (permalink)
trofius Super Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 594	Congrates Katie Everyone is different so see how your body is dealing with it..And yes see a doctor, or ask at the gym some of teh instructors may have had bubs, that helped my wife heaps. my wife was told, and tried low impact type execises, weights are still fine as long as you dont push too hard, and limit how much time is spent on your back, once you get into your second and third trimester no back time at all. on your side or in an incline position is ok, if your bladder can handle it. Back exercises now to help prepare for the increase in tummy mass will be good, as well as pelvic floor stuff. Once you have the bub you arms, back, shoulders etc will get a great workout.. Are you feeling OK, sick? Rememebr to up your diet, get into those preg multivitamins for folate, Allow yourself to get a bit sqishier but I am sure you wont allow yourself to blow out.....breast feeding will strip any excess body weight very quickly!My wife ended up 4kg below her pre preg weight withing 6 weeks of the birth... Hope it all goes well, and congrates sounds like you had a very good holiday / new years !!!!lol __________________ Mick.. Currently 69kg @ ~16%bf, target 75kg @ 12%bf, 1 RM:117kg bench, 115kg squat, 140kg dead, 65kg military press, 75kg push press, 70kg power clean. http://ausbb.com/member-training-dia...ys-2010-a.html

02-02-2010, 12:36 PM	#7 (permalink)
puff Senior Member Join Date: Oct 2009 Location: Melbourne Gender: Posts: 228	congratulations - awesome news! my wife was training when she fell pregnant with our first. she didn't find out until 8 weeks though and had continued up until that time. It was around then she stopped training as her morning sickness and perpetual tiredness zapped any motivation she had to keep going (she just started again almost 4 years and another baby later). I'd say do what you can and feel up to - definitely don't smash yourself in the gym. Incredible things are about to happen - enjoy it.

02-02-2010, 12:52 PM	#8 (permalink)
Shrek Super Moderator Join Date: Aug 2008 Location: Sydney Gender: Posts: 3,581	__________________ Cheers Adrian "Don't spend much time listening to someone talk about something they have never done." Introduce Yourself

02-02-2010, 01:11 PM	#9 (permalink)
Josh_GTiR Active Member Join Date: Jul 2008 Location: Brisbane Gender: Posts: 1,806	Congrats Katie! You've said many times you don't know how the people who have little ones cope with everything, you will know soon enough. Meg trained throughout half of her pregnancy and then found it hard to keep up after that. Good luck with it all. __________________ Josh - W:76kg H:173cm Bench 110kg - Squat 140kg - F Squat 100kg - Deadlift 170kg - Military Press 60kg - Power Clean 85kg (RAW)

02-02-2010, 01:18 PM	#10 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 2,532	Congratulations, Katie. The traditional recommendations are, low impact cardio no collision sports moderate-high reps and moderate-low weights in weight training These are basically all because a big momentary strain can cause a miscarriage, as happens for example in car crashes and heavy falls. I don't know of any cases where a woman actually did lift heavy and then miscarried, but that is the general thought. In the third trimester avoid any exercise where you lie on your back, the womb impacts on an important blood vessel. Ab and core work becomes a problem then if you are among the third of women who experience an abdominal muscle split, diastasis recti. If so, you would have to avoid all compound exercises. So now is not the time to start a Bill Starr 5x5 programme, or do 20 rep breathing squats. But most hold that 10+ reps, not to failure, will be fine, at least in the first two trimesters. As with everything, being fitter and stronger always helps your health and progress through stressful things like pregnancy. I wouldn't be taking any "fat burner" supps now, those are mostly caffeine which doesn't help. The effects of creatine supps during pregnancy are unknown, you don't want to be the guinea pig I imagine. That's the general guidelines given out, but really see an ob-gyn. Get a woman, they're more sensible, the males are all "oh noes you had a sip of wine once during pregnancy and didn't take folate every single day your baby will be a MUTANT!" __________________ Apt Physical Training, CBD and southeastern suburbs, Melbourne, Australia lift like an ox, eat like a horse, sleep like a log PRs:- 5km 17'30"; 5RM SQ100 BP82.5 RW85 OHP55 DL127.5 aptphysicaltraining[at]yahoo.com.au Last edited by Kyle Aaron; 02-02-2010 at 01:25 PM.