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Pear shaped body tips?

nikki_m_austin Posts: 35 Joined: 2002/08/24	2002/09/15, 06:46 PM Please help. I've been slightly pear-shaped most of my life, and am wondering what I can do specifically diet- and exercise-wise to mimimize my not-so-petite assets. :) I've tried weight training (which I still do), running 4 miles 4 times a week for 4 months till my knees started hurting, spinning 4 times a week w/ 2 days of weights (upper/lower body). I just can't seem to be consistent longer than that, cause I get frustrated with the seemingly meager results for the amount of work I'm putting in! I have no problem exercising hard on a regular basis, I just want to know something that I can consistently work with diet and exercise wise. Any advise? And also, I started doing the toning routine thru FT, and worry there's not enough cardio for me, so I've added 2-3 days a week of 30 mins of stairs or elliptical machine. Again, any advise will be appreciated.
EGChic207 Posts: 288 Joined: 2002/03/25	2002/09/15, 09:40 PM Dont get frusturated it will only stop you from reaching your goals. Try to take out some fat from your diet. Remember that you cannot spot reduce you will loose fat from all over. If your so mad that the results hasnt appeared yet, maybe your over training. And remember, eat your regular caloric diet only deducting no more then 200 calories a day. Your body cannot function right with barley any carbs in your body when ur exercising so then most likley your body will be burning off carbs and muscle-not fat hoped this helped;) -------------- Tiffany Der #10 "You have to make it through the rain in order to see the Rainbow........."
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/09/16, 02:54 AM Pear shaped + tons of cardio AND healthy diet = even MORE pear shaped!!!!! That's a fact and that's how it's gonna be IF you don't change anything radically. Stop doing all this endless cardio, get more rest, eat a lot more proteins AND start to lift heavy!!!!! You really wanna change your body? Now, do what I say: Concentrate about putting on some lean muscle mass ESPECIALLY in the upper part of your body (trust me, it's a lot harder than you'll ever imagine) Work your shoulders, back, arms etc once a week and no more than 6-10 reps and HEAVY!! (no injuries though!!) Work your legs twice a week but plenty of repetitions (20-80 reps!!!) And loooots of lunges and deep squats. Cardio 3-4 times a week but HIIT (and no more than 20-30 mins). Pheeeew lol don't worry, you'll get there, everybody can if they want!!! Good luck to you!!! -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
mandre Posts: 212 Joined: 2002/04/23	2002/09/16, 05:46 PM Former pear shape here. Try a three day split. Chest, Tris and Shoulders Back and Bis Legs I went heavy with proper form on the upper body. Since I have lost a lot of fat my shape is more of an hourglass figure. Philia, out of couriosity, I might try it, working legs twice a week will give you better results? Right now I am starting to see my outer quads and the cut in the middle (tear drop?) I went heavy with legs as well. It takes me about 4-5 days to recover for legs. I guess to give you an idea of what I am doing will help. :) Leg Press 20 130 15 150 12 190 8 200 was doing 190 the week prior Change this to twice a week and how? or keep doing what I am doing? Your advice is appreciated and also to help out Nikki as well. Thanks in advance. :) Melissa -------------- Attitudes are contagious, is yours worth catching?
nikki_m_austin Posts: 35 Joined: 2002/08/24	2002/09/17, 12:37 AM Philia - can you give an "example day" for the glutes & thighs that could be used twice a week (with variation) while integrating the 20-80 reps you recommended?? Great comments.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/09/17, 02:31 AM Oh bugger!!!! I just wrote a long and VERY NICE post and it just disappeared!!!!!!!! Schhuuuooeeet!!! ##ù%#à@!!!!! Now what was I saying? Yes, first you need to build up leg muscles by taking heavy and only once a week. Do this for 8-12 weeks (if you don't do this it'll just take a lot longer time to get to the wanted results!). Secondly you can start to TONE those nicely shaped muscles by working your legs and bum 2-3 times a week but of course not as heavy. Choose 4-8 different leg and bum exercises (look here under FT) and do the first 3-4 the first day, wait 2-3 days and then do the last 3-4. Lots of repetitions (and personally I think this is even harder than to lift heavy but with few rep!) Give it a try! Oh by the way, choose free weights than the machine. -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
fitnessfemale Posts: 28 Joined: 2002/08/26	2002/09/28, 11:32 AM can somebody tell me what hiit means,by the way i'm pear shaped and i'm glad i've read what philia2 wrote!
Lumina20 Posts: 966 Joined: 2001/10/31	2002/09/28, 05:43 PM it's high intensity interval aerobics do a search on HIIT and you will find a few informative posts and an article
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/09/29, 01:50 AM ============ Quoting from fitnessfemale: by the way i'm pear shaped and i'm glad i've read what philia2 wrote! ============= Well, and I'm happy that I could help!!!! (o; -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/10/19, 03:21 AM BUMP!!!! -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
mandre Posts: 212 Joined: 2002/04/23	2002/11/23, 05:59 PM BUMP :) Melissa -------------- Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but rather we have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit. - -- Aristotle
mandre Posts: 212 Joined: 2002/04/23	2002/12/23, 02:28 PM Time to bump you up.
nikki_m_austin Posts: 35 Joined: 2002/08/24	2002/12/28, 02:36 PM READ ME READ ME READ ME!!! Thanks for all the input, guys. I just wanted to say this program works. I have been pear-shaped all my life, and I mean ALL my life. Afraid to wear a bikini without a coverup or something else, hating (and I mean hating) my thighs and hips. I have tried many diets, cardio programs, and for some reason, never tried to lift heavy. It just never made sense to me to try. I looked at my body in the mirror this morning, and it has changed SO much since I started using the program at Free Trainers! I've noticed small gains, but I see myself every day of course and never took the time to really look. = ) And I am so thankful and excited. I look so much more proportioned and I'm so proud of my muscular development. Thanks! I love the weights and love focusing on my diet to eat what is good for me versus what I crave. Which is another point I want to harp on. I used to just go from breakfast to lunch to dinner wondering what was next to eat. Craving carbs big-time. Now I focus on getting good protein, and I'm full and have SO much less of a fight not to eat what's poor in choice in health for my body. Thanks to everyone, let's keep spreading the right info around! Nikki
tashaAVON1 Posts: 3 Joined: 2002/12/12	2002/12/31, 12:56 PM I'm not quite sure i understand the lifting heavy portion. I'm tall about 5'9", and weight 230, most of my weight is the bum, thighs and "love handle" areas. If i start lifting heavy on the legs won't it just make my legs bigger than it already is? i go to the gym 4 days a week, and i am following my ft program to a tee, i chose the weight loss program because i have gotten really heavy in the past 3 years. I know that i'm not going to magically change size in the next few weeks, but i really want to do the right thing and not bulk up so much. can someone please explain the heavy lifting thing to me in baby steps? i just don't get it. thanks everyone!
Lumina20 Posts: 966 Joined: 2001/10/31	2002/12/31, 01:12 PM http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=7&m_ix=29239 read the above, it may help some
tashaAVON1 Posts: 3 Joined: 2002/12/12	2002/12/31, 01:47 PM Thanks Lumina, that was great. I'm ready to get started now! have a great new years!
mandre Posts: 212 Joined: 2002/04/23	2002/12/31, 11:40 PM Let me introduce you to another great website. Her satirical antics get the point across. http://www.stumptuous.com/weights.html Read some of the other posts here in the female forum. I have posted to the best of my ability from experience what works. Personally I am seeing things I have not seen even when I was smaller! You can say good riddance to the pear shape. It is genetically impossible for a woman to look like He-man unless she is taking steroids. Even then it is difficult for her to gain the amount of mass as a man. If you would like to reply to the same standard questions I ask we at freetrainers will have no problem in answering them. :) :) Melissa -------------- Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but rather we have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit. - -- Aristotle
Philia2 Posts: 4,078 Joined: 2001/10/19	2003/03/04, 02:20 AM BUMP!!! This post is an important one!! -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
Philia2 Posts: 4,078 Joined: 2001/10/19	2003/03/24, 02:05 AM BUMP again! -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
Philia2 Posts: 4,078 Joined: 2001/10/19	2003/03/27, 01:32 AM 1) If you do working lunges you'll get a cardio vascular work out as well. I like to change and do both static and moving/walking ones. 2) Nope run all you want. Running a lot isn't bad for the definition but the mass. Depending on what you want, but don't forget that running cannot replace the resistance training. 3) yes I do deadlifts. It's genious for the hamstrings. Take a look under exercise description and you'll see how to do them. -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
ebabe1026 Posts: 165 Joined: 2003/03/10	2003/03/27, 08:38 AM I just implemented lunges, deadlifts & squats back into my routine and I love the fact that I can barely walk up a flight of stairs 2 days later! It's nice to challenge the body & feel like you've really WORKED it. -------------- You only get ONE body, take care of it and it'll take care of YOU!
Philia2 Posts: 4,078 Joined: 2001/10/19	2003/11/12, 03:50 AM Another great one........ -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
Taurie Posts: 374 Joined: 2003/10/15	2004/01/12, 03:04 PM Time for another bump...everyone keeps asking.
wyattlily Posts: 1 Joined: 2004/03/10	2004/03/10, 03:17 PM I have heard that weight lifting with your legs only makes women who are pear shaped look bigger. Is this true?
Datdanigirl Posts: 452 Joined: 2004/02/11	2004/03/10, 10:57 PM This is an entertaining and informative site.. check out 'dork to diva' under the 'd-oh and ouch' section for nice pics and explain on proper form for deadlifts and others. (it also addresses your question well wyattlily - short answer, NO!! :big_smile: Lift Away!!) ============ Quoting from mandre: Let me introduce you to another great website. Her satirical antics get the point across. http://www.stumptuous.com/weights.html
laneylou Posts: 277 Joined: 2003/10/21	2005/01/20, 11:17 PM Bump! Great topic! Now what about just flat out having a big belly...and I don't mean flat in a flat way at all......hehehe :) Getting back on my working out tonight......not going by exactly what I should on here but I walked up and down 3 flights of stairs 3 times today. Whew! I'm worn out. I just needa back rub and a footsie rub now.....hehe