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First, we must come to terms with a few things so that we don't get down on ourselves and give up. 1. Accept that you are built heavier on your lower body - our lower bodies are tend to be fatter than our upper bodies (hips, thighs and butt). 2. Look at your lower body as a place where fat accumulates. Example, fat is easily accumulated on the thighs, hips and buttocks and it is very hard to get rid of (but it can be done!) 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 on to the good news! 1. Leaning out the hips, thighs and buttock areas is not impossible! 2. Getting a great pair of legs CAN be yours! 3. You can even out your upper body so that it looks proportionate to your whole body. So how do we slim down our lower bodies and achieve a proportionate upper body? The first thing you must do is get rid of all the junk food and keep an eye on how much fat you eat. The best foods to eat are veggies with lots of fiber in them, tuna, tilapia, chicken, lean meats and lots of high protein like egg whites. Green veggies and lots of salads are very good to eat. The vegetables that contain lots of starches (potatoes, rice, pastas etc....) should be eaten in moderation. Take in lots of water. The best time to eat fruit is in the mornings, before you go and sweat. Try to stick to eating fruit before 2pm - 3pm. 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 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 will start to notice yourself getting smaller as a result of eating this way. The fat will start to burn off all over your body and your lower body too! You won't have anymore use for your pants and skirts so you'll end up buying a new wardrobe! But this is not the whole story. In order to create those great lean legs, you will have to exercise specifically for 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. Our upper bodies need to be exercised completely different. 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 body types 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"! So here is the exercise program I am using these days: Thighs, hips and butt workout - 3 times per week. Do a few exercises designed to build 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 I do five sets each. With moderate weights, I do 20 - 30 repetitions. With heavier weights, I do between 10 - 12 repetitions. I rest in between for 45 - 60 minutes. Day 2: Upper Body, cardio, abs Chest and Tri's 3 - 4 exercises with heavy weights and 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: I do upper body with heavy weights. Back and Bicep, cardio, abs. I choose 3 - 4 exercises and do from 8 - 10 reps for each exercise. 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. Don't worry if you can't do all the sets and reps when you start. Do what you can. Don't 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 in closing, here is what my exercise program looks like (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 concentrated exercise program AND eating in a healthy way free from foods that are damaging, effectively tones and slims the lower region of our bodies as well as bring proportion to the top region of our bodies. Don't forget to get your rest too! Just one pear shape sister to another...... Article Source: http://www.articlewheel.com
Lydia De Leon is an internet marketing mom. Find out what she does to keep lean and trim at 40!
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