Being a pear shaped girl myself
Being a pear shaped girl myself, I know the struggles involved with trying to achieve a lean and glossy 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 will not beat ourselves up with frustration.
1. Accept the truth you have a pear shape - we carry the majority of our body fat in the lower half of our bodies (bottom, thighs and hips).
2. Look at the fat in your lower region as fat magnets. Quite simply, it is very simple to bring fat to the thighs, hips and buttocks and incredibly hard to move (not impossible though!)
3. Accept the truth that you must work extra-hard to lean out the lower half of your body.
When you can accept the above, then you'll be armed with a more realistic mindset when working out as well as trying to lose fat. You'll have the ability to have patience with yourself and won't stop trying.
Now the good news!
1. It WILL BE possible to lean out the thighs, hips and buttock areas.
2. It WILL BE possible to achieve an excellent pair of legs.
3. So that you are well-proportioned and symmetrical you can balance out your upper body.
So, how do we begin balancing out our upper bodies? and leaning out our lower bodies
First, you will have to eat very clean and see your fat intake.
Stick with fruits, vegetables, tuna, tilapia, chicken, lean meats and egg whites.
Eat more of the green types of vegetables and lots of salads.
Eat starchy vegetables (potatoes, rice, pastas etc...) in moderation.
Drink lots of water.
When eating fruits, attempt to eat these in the morning, before your workouts.
Do your best not to eat fruits after 2pm.
Best fruits: all sorts 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.
In case you are going to have a cheat day, make sure do it early enough so you can burn it off.
Not have a cheat day at night.
Attempt (if you're able to!) to simply cheat twice monthly.
Just what is really a day: ONE cheat meal simply! Not a complete day of cheating!
Did I say drink lots and a lot of water too?
Okay, so now in the event you eat this way, you'll start seeing yourself getting leaner. You'll be dropping some fat off of your overall body. Yes, your lower-body too! Your pants and skirts don't fit anymore. So you'll have to buy a new wardrobe!
But this is not the whole story. As a way to make those great slim legs, you will have to exercise otherwise than your friends and those women in the publications.
We want to develop our upper halves and lean out our lower halves.
We have special-needs, therefore we have to exercise particularly, to satisfy this need.
>From my experience, pear shaped women have to concentrate on mild to 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.
We need to lift heavy weights so that we're widening our backs, best butt workout and shoulders and creating those alluring arms, to have that symmetrical and balanced look. Do not fear lifting heavy. We will never get large. And when it is any comfort to you (or maybe not!), our bodies are truly the most difficult of all body types to obtain muscle.
I know, I know, but we can still get that defined, slim, alluring and well proportioned body we are seeking.
So this is actually the plan I use and appears to be working very well. Yes, I'm seeing OUTCOMES. It is going to take some time, but if you are completely determined, individual and focused on your own target, you'll reach that alluring, symmetrical and well-proportioned body that screams out, & # 34; WOW & # 34;!
Here's the work out plan that I'm now using:
Lower-body 3 times per week.
Upper body twice per week.
Cardio 6 times per week.
Lower body workout:
Feature a number of leg excersizes such as behind blaster, squats, lunges, leg presses, leg extensions, hip excersizes, 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: leg extensions, hamstring curls, behind blaster
Five sets each of 35 repetitions with moderate weight
Rest 30 - 45 seconds between sets
Day 3: walking lunges, side walking lunges, steady lunges
Five sets each of 35 repetitions with moderate weight
Rest 30 - 45 seconds between sets
Do not be concerned about the reps and sets initially. Do up to you can. If you can do over 35, do more.
Cardio: jogging, treadmill, elliptical machine, jumping rope, swimming, cycling, aerobic classes etc... Just make sure you're working out intense enough to really burn the fat.
Upper Body Workout:
I exercize my upper body twice per week:
Complete upper body workout: chest, back, shoulders, tri's and bi's, calves
Abs 4 times per week.
I choose 2 - 3 exercizes per body-part.
3 sets each for 8 - 10 repetitions.
Weight is heavy.
Rest about 60 seconds in between sets.
That's it. I do cardio 6 times per week. Upper body twice per week. Lower-body 3 times per week. Abs 4 times per week, calves 3 - 4 times per week.
I find this intense workout PLUS eating a CLEAN diet, very effective in leaning out the lower half of our bodies plus balancing out our upper halves.
Be sure you get lots of rest too!
For starters, there are a few things we must accept so that we will not beat ourselves up with frustration.
1. Accept the truth you have a pear shape - we carry the majority of our body fat in the lower half of our bodies (bottom, thighs and hips).
2. Look at the fat in your lower region as fat magnets. Quite simply, it is very simple to bring fat to the thighs, hips and buttocks and incredibly hard to move (not impossible though!)
3. Accept the truth that you must work extra-hard to lean out the lower half of your body.
When you can accept the above, then you'll be armed with a more realistic mindset when working out as well as trying to lose fat. You'll have the ability to have patience with yourself and won't stop trying.
Now the good news!
1. It WILL BE possible to lean out the thighs, hips and buttock areas.
2. It WILL BE possible to achieve an excellent pair of legs.
3. So that you are well-proportioned and symmetrical you can balance out your upper body.
So, how do we begin balancing out our upper bodies? and leaning out our lower bodies
First, you will have to eat very clean and see your fat intake.
Stick with fruits, vegetables, tuna, tilapia, chicken, lean meats and egg whites.
Eat more of the green types of vegetables and lots of salads.
Eat starchy vegetables (potatoes, rice, pastas etc...) in moderation.
Drink lots of water.
When eating fruits, attempt to eat these in the morning, before your workouts.
Do your best not to eat fruits after 2pm.
Best fruits: all sorts 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.
In case you are going to have a cheat day, make sure do it early enough so you can burn it off.
Not have a cheat day at night.
Attempt (if you're able to!) to simply cheat twice monthly.
Just what is really a day: ONE cheat meal simply! Not a complete day of cheating!
Did I say drink lots and a lot of water too?
Okay, so now in the event you eat this way, you'll start seeing yourself getting leaner. You'll be dropping some fat off of your overall body. Yes, your lower-body too! Your pants and skirts don't fit anymore. So you'll have to buy a new wardrobe!
But this is not the whole story. As a way to make those great slim legs, you will have to exercise otherwise than your friends and those women in the publications.
We want to develop our upper halves and lean out our lower halves.
We have special-needs, therefore we have to exercise particularly, to satisfy this need.
>From my experience, pear shaped women have to concentrate on mild to 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.
We need to lift heavy weights so that we're widening our backs, best butt workout and shoulders and creating those alluring arms, to have that symmetrical and balanced look. Do not fear lifting heavy. We will never get large. And when it is any comfort to you (or maybe not!), our bodies are truly the most difficult of all body types to obtain muscle.
I know, I know, but we can still get that defined, slim, alluring and well proportioned body we are seeking.
So this is actually the plan I use and appears to be working very well. Yes, I'm seeing OUTCOMES. It is going to take some time, but if you are completely determined, individual and focused on your own target, you'll reach that alluring, symmetrical and well-proportioned body that screams out, & # 34; WOW & # 34;!
Here's the work out plan that I'm now using:
Lower-body 3 times per week.
Upper body twice per week.
Cardio 6 times per week.
Lower body workout:
Feature a number of leg excersizes such as behind blaster, squats, lunges, leg presses, leg extensions, hip excersizes, 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: leg extensions, hamstring curls, behind blaster
Five sets each of 35 repetitions with moderate weight
Rest 30 - 45 seconds between sets
Day 3: walking lunges, side walking lunges, steady lunges
Five sets each of 35 repetitions with moderate weight
Rest 30 - 45 seconds between sets
Do not be concerned about the reps and sets initially. Do up to you can. If you can do over 35, do more.
Cardio: jogging, treadmill, elliptical machine, jumping rope, swimming, cycling, aerobic classes etc... Just make sure you're working out intense enough to really burn the fat.
Upper Body Workout:
I exercize my upper body twice per week:
Complete upper body workout: chest, back, shoulders, tri's and bi's, calves
Abs 4 times per week.
I choose 2 - 3 exercizes per body-part.
3 sets each for 8 - 10 repetitions.
Weight is heavy.
Rest about 60 seconds in between sets.
That's it. I do cardio 6 times per week. Upper body twice per week. Lower-body 3 times per week. Abs 4 times per week, calves 3 - 4 times per week.
I find this intense workout PLUS eating a CLEAN diet, very effective in leaning out the lower half of our bodies plus balancing out our upper halves.
Be sure you get lots of rest too!