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I empathize with women who are pear shaped, because I am one myself. I know how difficult it is to get a slim and lean pair of legs. I have learned a few things about how to exercise the lower region to not only lose weight, but also to achieve proportion to our whole body. First off, in order not to lose hope and beat ourselves up, we must accept a few things. 1. Come to terms with the fact that your lower half is heavier than your top - most of the fat is stored in our lower bodies (hips, thighs and butt). 2. Your lower body tends to attract most of the fat you put on. Saying it differently, I mean that the fat on your thighs, hips and buttocks is very difficult to move, however, it can be done. 3. You need to know that it will take a lot of work to slim down the lower half of your body. By coming to terms with this, you can approach your workouts and weight loss efforts more realistically. You will be able to wait till you achieve your goals instead of giving up in frustration. Now the good news! 1. You can see lean results in your hips, thighs and buttock areas. 2. You CAN have a great pair of legs! 3. You can even out your upper body so that it looks proportionate to your whole body. So how do we make our lower bodies smaller and make our upper bodies more balanced? The first thing to do is clean up your eating habits and limit how much fat you take in. It's best to stay with fruits, complex carbs, foods containing high protein like tuna, tilapia, chicken, lean meats and egg whites. Green veggies and lots of salads should be eaten more often. Carbs containing more starch like potatoes, rice and pastas should be limited. Drink lots of water. If you're going to eat fruit, it's best to eat them in the am, just before you exercise. Try to eat your fruits before 2pm - 3pm. Here's a list of some of the best fruits to eat: all kinds of berries, grapefruit, apples. Some of the best veggies to eat: 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 to do it early enough in the day so you can burn it off throughout the day. Never have a cheat meal at night. Try (if you can!) to only cheat twice a month (if you can't do this, then start off with once per week). What is a cheat day: ONE cheat meal only! Not a whole day of cheating! You should start seeing leaner results as you start eating differently. The fat will start to melt off of your overall body. You'll see it in your lower body too, relax! Your clothing will not fit as before, so be prepared to buy some new clothes! But this isn't the end of it. Sexy slim legs are created with specific exercises that address your body type. From my experience, pear shaped women need to focus on moderate to heavy weights alternating between very high volume reps and low reps in the lower half of their bodies, incorporating lots of cardio workouts in between. We need a totally different approach for our upper bodies. To get that harmonious and even look all over, we need to use heavy weights to make our shoulder and backs wider and get sexy arms too. We shouldn't fear lifting heavy. We can't get big. To reassure you (or maybe not!), pear shaped women resist muscle far more than other body types. It's not easy to hear, but getting the sleek, beautiful, evenly distributed and symmetrical body is something we can still achieve. Here is the exercise program that is giving me great results. Just be patient and keep your eyes firmly on your goal and determine never to quit. You will get that lean, sleek and sexy body that everyone wants to kill for. Here's the work out plan that I am currently using: Lower body workout - 3 times per week. Choose from a range of exercises specifically for the legs such as lunges, squats, butt blaster, leg presses, leg extensions, hip exercises, leg extensions and hamstring curls. I choose 4 - 5 exercises for my lower body workouts. For example: Day 1: squats, lunges, leg presses, calves Five sets. Reps - 20 - 30 on moderate weight. Heavier weights - 10 - 12 reps. I rest for 45 - 60 minutes. Day 2: Upper Body, cardio, abs Chest and Tri's. I choose from 3 - 4 exercises, go with heavier weights and do about 8 - 10 reps. Day 3: With moderate weights, I do five sets of 20 - 30 reps. I do leg extensions, hamstring curls, butt blaster, calves. With heavier weights, I do from 10 - 12 reps. I rest from 45 - 60 seconds in between. Day 4: Upper Body, cardio, abs Back and Bi's 3 - 4 exercises with heavy weights and 8 - 10 reps. Day 5: walking lunges, hip exercises, hack squats, calves Five sets each of 20 - 30 repetitions with moderate weight. If I do heavier weights, then I do less reps (from 10 - 12 ). Rest 45 - 60 seconds between sets. Day 6: Upper Body - Shoulders, cardio, abs. I choose from 3 - 4 exercises with heavy weights and 8 - 10 reps. If you can't do all the exercises at first, don't worry. Do whatever you can, you don't want to hurt yourself. Cardio is 45 - 60 minutes. I choose from a variety of exercises such as jogging, treadmill, elliptical machine, jumping rope, swimming, cycling, aerobic classes etc... **If you have a lot of weight to lose, then incorporate cardio at least 4 - 5 times per week if you can. So to summarize, my workouts look like this (most of the times!) Upper body - 3 times per week. Lower body - 3 times per week. Cardio - 3 - 4 times per week Abs and Calves - 3 times per week This very difficult program, in conjunction with eating a diet free from junk foods, works very well to slim down the lower body and bring symmetry to the upper body. Don't forget to get your rest too! Just one pear shape sister to another......
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Lydia De Leon is an internet marketing mom. Find out what she does to keep lean and trim at 40!
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