Pear girl!

[nama]

I'm pear shaped! Small on top, bigger on bottom. I have been working out for 6 months with and without a trainer (had her for a couple of months). My bugs are my butt/ thighs/ legs (yes, I'm a woman!) - they are thick. I accept this is my shape - my mum is the same. However I keep getting conflicting information. Some say some cardio but mainly heavy weights/ resistance training - others say 'don't do heavy weights! More cardio'. I have noticed that I have slightly trimmed down by doing the former method but I am noticing some bulk.

 

Please someone help me settle this?

 

Thanks!

[skydiveaddict]

I'm no expert on this, but you will lose weight training heavy w/ weights. Cardio is an additional help. But hard weight training will burn calories 'round the clock. Even while you are sleeping. It is called anaerobic training. The real expert on this is Hokie. I would pm him. But plenty of cardio combined w/weight training and the right diet should do it for you. And you will not get huge masculine muscle tone. You will just look and feel better about yourself It can happen for you good luck

[Enema]

Both heavy weights and cardio is the way to go.

[Feelin Frisky]

I'm a dude of course but I find that the first thing that goes flat when I get into a routine of long-stride power-walking is my derrière. I don't know why this shouldn't help a woman with junk in the trunk.

[USMCHokie]

I'm no expert on this, but you will lose weight training heavy w/ weights. Cardio is an additional help. But hard weight training will burn calories 'round the clock. Even while you are sleeping. It is called anaerobic training. The real expert on this is Hokie. I would pm him. But plenty of cardio combined w/weight training and the right diet should do it for you. And you will not get huge masculine muscle tone. You will just look and feel better about yourself It can happen for you good luck

 

 

Thanks for the kind words, skydive. I will also recommend you consult tman666...he definitely knows his stuff when it comes to fitness and nutrition...but skydive is spot on with his advice above, and I don't really have much to add...

 

You definitely need to incorporate some sort of heavy weight training into your workout routines...combine it with a variety of regular cardio and high intensity interval training to really see results fast...

 

But in the end, no matter how much you workout, it all comes down to what you eat...as one of my gym friends says, "it tastes good to be skinny..."

[nama]

Thanks guys - much appreciated. I read up alot on this subject and there are so many conflicting things said. Obviously some people know nothing about they say and some claim to be experts. Its very confusing. I will continue to do cardio, HIIT and add heavy weights into my workouts as I really see no use in using light weights and cardio alone from experience I know won't work. I have cut down on food but it's now about what exactly I eat.

[tman666]

Thanks guys - much appreciated. I read up alot on this subject and there are so many conflicting things said. Obviously some people know nothing about they say and some claim to be experts. Its very confusing. I will continue to do cardio, HIIT and add heavy weights into my workouts as I really see no use in using light weights and cardio alone from experience I know won't work. I have cut down on food but it's now about what exactly I eat.

 

I'm actually doing a mini 6-week fat loss phase myself at the moment (got a little greasy after my almost year long "bulk"), so I can relay to you what I'm doing. So far, it seems to be working, but I'll be the first one to admit that I'm no expert in getting super lean (sub 10 percent bodyfat). From what I gather (and have experienced for myself), the key is frequency. I've been training nearly every day, and twice a day on many of those days. The key to being able to do this is by keeping your training sessions short (less than 30-40 minutes) and intense. You also want to train various training parameters. For example, I have a couple of circuit days, a "power" training day, and a strength focused day (using a simple 5x5 template). I've also been using primarily interval training for conditioning, but I'm also using some steady state cardio.

 

Nutrition wise, there are many approaches. For the approach I'm using, you first need to determine a rough estimate of your body fat percentage. From there, you can determine your maintenance level caloric needs based on your Lean Body Mass (LBM). Subtracting 300-400 calories will put you at a do-able caloric deficit for fat loss. As far as caloric breakdown, try to get 1.15-1.5 grams Protein per LBM/day, .5-.75 gram Carbohydrates per LBM/day, and make the rest of your caloric intake (after deficit is subtracted) up in fat. 1 g Protein = 4 kcal, 1 g Carb. = 4 kcal, and 1 g Fat = 9 kcal.

 

It's best to increase your water intake, eliminate or highly limit alcohol, and try to eat food sources that keep you full and are nutritionally dense, but are calorie-sparse. Other than that, keep your food sources varied.

 

If you would like, you can PM me and I can send you an excel file with the training schedule and dietary breakdown, as well as an article that further describes what I'm talking about.