Being a pear shaped woman myself, I know the struggles involved in trying to achieve a lean and sleek pair of legs. There are a few things I have learned about how to exercise effectively for maximum fat loss in the lower region and balancing out our physiques.
For starters, there are a few things we must accept so that we won't beat ourselves up with frustration.
1. Accept the fact that you have a pear shape - we carry most of our body fat in the lower half of our bodies (hips, thighs and butt).
2. Consider the fat on your lower region as fat magnets. In other words, it is very easy to attract fat to the thighs, hips and buttocks and very difficult to move (not impossible though!)
3. Accept the fact that you will have to work extra hard to lean out the lower half of your body.
If you can accept the above, then you'll be armed with a more realistic mindset when working out and trying to lose fat. You'll be able to be patient with yourself and won't give up.
Now the good news!
1. It IS possible to lean out the hips, thighs and buttock areas.
2. It IS possible to achieve a great pair of legs.
3. You can balance out your upper body so that you are well proportioned and symmetrical.
So how do we go about leaning out our lower bodies and balancing out our upper bodies?
First, you will have to eat very clean and watch your fat intake.
Stick with fruits, veggies, tuna, tilapia, chicken, lean meats and egg whites.
Eat more of the green types of veggies and lots of salads.
Eat starchy veggies (potatoes, rice, pastas etc...) in moderation.
Drink lots of water.
When eating fruits, try to eat them in the morning, before your workouts.
Try not to eat fruits after 2pm.
Best fruits: all kinds of berries, grapefruit, apples.
Best veggies: brocolli, green beans, asparagus, green, onions, garlic, red, yellow, orange peppers, spinach, cucumbers, tomatoes, lettuce.
Rules:
Never fry your food.
Grill, boil, steam, bake or pan fry with Pam Spray, never in a pan of oil.
If you're going to have a cheat day, make sure do it early enough so you can burn it off.
Never have a cheat day at night.
Try (if you can!) to only cheat twice a month.
What is a cheat day: ONE cheat meal only! Not a whole day of cheating!
Did I say drink lots and lots of water too?
Ok, so now if you eat this way, you will start noticing yourself getting leaner. You'll be shedding some fat off of your overall body. Yes, your lower body too! Your pants and skirts won't fit anymore. So you'll have to buy a new wardrobe!
But this is not the whole story. In order to create those great lean legs, you will have to exercise differently than your friends and those women in the magazines.
We want to lean out our lower halves and build up our upper halves.
We have special needs, so we must exercise specifically, to meet this need.
From my experience, pear shaped women need to focus on moderate weights with very high volume repetitions in the lower half of their bodies, incorporating lots of cardio workouts too.
The upper half of our bodies need a different plan all together.
To get that symetrical and balanced look, we need to lift heavy weights so that we are widening our shoulders and backs and creating those sexy arms. Don't fear lifting heavy. We will never get big. And if it's any comfort to you (or maybe not!), our bodies are the most difficult of all body types to gain muscle.
I know, I know, but we can still get that lean, defined, sexy and well proportioned body we're seeking.
So this is the plan I use and seems to be working very well. Yes, I am seeing RESULTS. It will take time, but if you are completely determined, patient and focused on your goal, you will achieve that sexy, well proportioned and symetrical body that screams out, "WOW"!
Here's the work out plan that I am currently using:
Lower body 3 times per week.
Upper body twice per week.
Cardio 4 - 5 times per week.
Lower body workout:
Incorporate a variety of leg exercises such as lunges, squats, butt blaster, leg presses, leg extensions, hip exercises, leg extensions and hamstring curls.
You can choose 3 - 4 excersizes three times per week.
Example:
Day 1: squats, lunges, leg presses, calves, cardio
Five sets each of 35 + repetitions with moderate weight
Rest 30 - 45 seconds between sets
Day 2: Upper Body, cardio, abs
Day 3: leg extensions, hamstring curls, butt blaster
Five sets each of 35 + repetitions with moderate weight
Rest 30 - 45 seconds between sets
Day 4: Upper Body, cardio, abs
Day 5: walking lunges, side walking lunges, steady lunges
Five sets each of 35 + repetitions with moderate weight
Rest 30 - 45 seconds between sets
Day 6: cardio, abs
Don't worry about the sets and reps in the beginning. Do as many as you can. If you can do more than 35, do more.
Cardio: jogging, treadmill, elliptical machine, jumping rope, swimming, cycling, aerobic classes etc... Just make sure you are working out intense enough to really burn the fat.
Upper Body Workout:
I exercize my upper body twice per week:
Full upper body workout: chest, back, shoulders, tri's and bi's, calves
Abs 4 times per week.
I choose 2 - 3 exercises per body part.
3 sets each for 8 - 10 reps.
Weight is heavy.
Rest about 60 seconds in between sets.
That's it. I do cardio 4 - 5 times per week. Upper body twice per week. Lower body three times per week. Abs 3 -4 times per week, calves 3 - 4 times per week.
I find that this intense workout PLUS eating a CLEAN diet, is very effective in leaning out the lower half of our bodies plus balancing out our upper halves.
Make sure you get lots of rest too!
Just one pear shape sister to another......
God Bless You!
Please email me with your questions about this article:
lydiavj02@yahoo.com
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