Yanyah Milutinović is a 34-year-old fitness enthusiast and bodybuilder who gave birth to her youngest child, Vuk, in June 2022. Yanyah’s dedication to fitness is remarkable, as she exercised throughout her pregnancy and quickly resumed her training after giving birth. In this article, we will explore Yanyah’s postpartum journey, how she rebuilt her strength, and the role of a protein-rich diet in supporting her fitness goals.
Exercising Throughout Pregnancy
Yanyah’s commitment to fitness began long before she got pregnant. As a bodybuilder, she was accustomed to lifting weights and following a rigorous training program. However, when she found out she was pregnant, Yanyah didn’t stop exercising. Instead, she modified her workouts to accommodate her changing body.
Modifications during Pregnancy
During her pregnancy, Yanyah reduced the intensity and volume of her workouts. She avoided high-impact exercises and focused on low-impact activities, such as walking, cycling, and swimming. She also performed exercises that targeted her core and pelvic floor muscles, such as Kegels and squats.
Labor and Delivery
Yanyah’s dedication to fitness paid off during labor and delivery. She gave birth after a grueling seven-hour labor, pushing her 9-pound baby out in one push in less than 30 seconds. Yanyah’s strong core and pelvic floor muscles were instrumental in delivering her baby quickly.
Postpartum Journey
Two-and-a-half weeks after giving birth, Yanyah started exercising again. She began with breathing exercises and pelvic floor workouts to prepare herself for the gym.
Rebuilding Strength
In four months, Yanyah safely rebuilt her strength and even surpassed her strength in many lifts, lifting heavier than she ever has in her life. Five weeks after giving birth, Yanyah was squatting with more than 100 kg, and six months after giving birth, she can now squat nearly 200 kg, beating her pre-pregnancy record.
Importance of a Protein-Rich Diet
Yanyah’s diet is not restrictive, but she focuses on eating protein-rich meals to fuel her body for heavy lifting. A protein-rich diet is essential for building and repairing muscles, which is critical for anyone, particularly for a postpartum body. It helps to increase muscle mass, speed up recovery, and reduce muscle soreness after exercise
