Correct method for reducing a Pear Shaped Bodies

[sbursic]

Hello,
I've been starting back into a regular work out routine. Honestly, I've never had a really strong routine to begin with as it seems there is so much to choose from I get discouraged. My main issue, is that I have a pear shape and it is getting progressively worse. I tend to gain just around my waist and hips.
Things I have started (past 2 weeks):
1. I reduced my calorie intake from 3000cal/day to 1600-1700/day
2. Small weights = Squats, lunges, and arm lifts with 10lb weights (3 sets w/ 8 reps) 3 times a week
3. Ballet beginner training video. 2 times a week for ~ 20 min
4. Take a good multivitamin, Protein shake and Omega 3 pill

So far I feel more bloated around my stomach and don't feel any major changes yet in my body. I would like to make sure I'm taking the right steps to impact my fat loss and muscle gain.
I'm confused on how much per week I need to commit in order to transform my fat to muscle and get rid of my saddle bags and cellulite.

Any suggestions are welcome! Thank you!

[summertown74]

Hello,
I've been starting back into a regular work out routine. Honestly, I've never had a really strong routine to begin with as it seems there is so much to choose from I get discouraged. My main issue, is that I have a pear shape and it is getting progressively worse. I tend to gain just around my waist and hips.
Things I have started (past 2 weeks):
1. I reduced my calorie intake from 3000cal/day to 1600-1700/day
2. Small weights = Squats, lunges, and arm lifts with 10lb weights (3 sets w/ 8 reps) 3 times a week
3. Ballet beginner training video. 2 times a week for ~ 20 min
4. Take a good multivitamin, Protein shake and Omega 3 pill

So far I feel more bloated around my stomach and don't feel any major changes yet in my body. I would like to make sure I'm taking the right steps to impact my fat loss and muscle gain.
I'm confused on how much per week I need to commit in order to transform my fat to muscle and get rid of my saddle bags and cellulite.

Any suggestions are welcome! Thank you!


Hi!
First: that's a huge calorie drop...you're sure you were eating that much to start with? Have you done a calculator to get a general idea of your caloric needs? My thought is that possibly with that huge of a calorie drop your body thinks it's suddenly being starved :)
2) muscle, muscle, muscle. Us pears need to build mass on our shoulders and lats to give the illusion of shoulder width. And we need to build muscle in our lower bodies to make it look, shall we say, sleeker :) So don't be afraid of da heavy ass weights! You can find a zillion different workout programs to try--as far as reps/sets, there are general guidelines for strength, hypertrophy, and endurance...so you have to know what your goals are for each particular muscle group. I would do your research on this (this website has a ton of great info), and stick with one plan for a while (like 4-6 weeks) before you decide it ain't workin. (unless you hate it!) I actually LIKE how much there is to choose from, because it means I'll never get bored!
3) Macros: for building muscle and burning fat, you need plenty of protein (1 to 1.5 grams per pound of body weight per day), plenty of healthy fats (DO NOT BE AFRAID OF HEALTHY FATS) - .5 gram to .75 grams per pound per day, and the rest can be carbs. What works for me is to simply choose a protein, a carb, and a healthy fat for each meal, except for pre and post workout, then you need mostly carbs with some protein. But I've had to do a lot of tweaking to make sure that my calories are met and not exceeded...try using one of the online calculators ( I use fitday.com)...

Whew! lots of info....hope it helps!

good luck fellow pear!

[lherman]

Hello,
I've been starting back into a regular work out routine. Honestly, I've never had a really strong routine to begin with as it seems there is so much to choose from I get discouraged. My main issue, is that I have a pear shape and it is getting progressively worse. I tend to gain just around my waist and hips.
Things I have started (past 2 weeks):
1. I reduced my calorie intake from 3000cal/day to 1600-1700/day
2. Small weights = Squats, lunges, and arm lifts with 10lb weights (3 sets w/ 8 reps) 3 times a week
3. Ballet beginner training video. 2 times a week for ~ 20 min
4. Take a good multivitamin, Protein shake and Omega 3 pill

So far I feel more bloated around my stomach and don't feel any major changes yet in my body. I would like to make sure I'm taking the right steps to impact my fat loss and muscle gain.
I'm confused on how much per week I need to commit in order to transform my fat to muscle and get rid of my saddle bags and cellulite.

Any suggestions are welcome! Thank you!

Hello, congratulations on wanting to make a healthy change in your life. To answer your question, you reduce a pear shape the same way you reduce any shape. Eat less, do more cardio and lift weights. For cardio, you need more than a beginner ballet video twice a week for 20 min. You should do some form of cardio like walking at 3.5 mph for at least 30 minutes three to five times a week. Also reducing your calories and at the same time eating a healthier diet. I have to agree with summertown that going from 3000 to 1600 calories is a huge cut. You need to figure out if this is how much you were really eating. It seems like a lot of calories for a 5'3" 115 lb. woman who isn't working out. Finally, lift weights at least three times a week. Use moderate to heavy weights and do a variety of exercises for upper and lower body. Search this site for exercises and routines, there are lots of them. good luck and keep us posted.

[IronCitGrl]

Reducing a pear shape is all about reducing your body fat and gaining muscle. Losing some extra body fat alone won't really help change the overall shape of your body, but if you pick up some weights and build up your upper body--it will balance you out and give the illusion of not only smaller hips but a smaller waistline! Just don't get under the impression that lifting will make you bulky--it won't! Having a significant layer of body fat over muscle (which takes lots of time and patience to build) would make you bulky.

Also don't be afraid to lift with your legs regardless if you think you "need" it or you think your legs are already muscular. Chances are if you are pear-shaped you are carrying a lot more fat on your legs than you think. Lifting with your legs will not make them bigger. It will make them less soft and jiggly.

[sbursic]

Hi!
First: that's a huge calorie drop...you're sure you were eating that much to start with? Have you done a calculator to get a general idea of your caloric needs? My thought is that possibly with that huge of a calorie drop your body thinks it's suddenly being starved :)
2) muscle, muscle, muscle. Us pears need to build mass on our shoulders and lats to give the illusion of shoulder width. And we need to build muscle in our lower bodies to make it look, shall we say, sleeker :) So don't be afraid of da heavy ass weights! You can find a zillion different workout programs to try--as far as reps/sets, there are general guidelines for strength, hypertrophy, and endurance...so you have to know what your goals are for each particular muscle group. I would do your research on this (this website has a ton of great info), and stick with one plan for a while (like 4-6 weeks) before you decide it ain't workin. (unless you hate it!) I actually LIKE how much there is to choose from, because it means I'll never get bored!
3) Macros: for building muscle and burning fat, you need plenty of protein (1 to 1.5 grams per pound of body weight per day), plenty of healthy fats (DO NOT BE AFRAID OF HEALTHY FATS) - .5 gram to .75 grams per pound per day, and the rest can be carbs. What works for me is to simply choose a protein, a carb, and a healthy fat for each meal, except for pre and post workout, then you need mostly carbs with some protein. But I've had to do a lot of tweaking to make sure that my calories are met and not exceeded...try using one of the online calculators ( I use fitday.com)...

Whew! lots of info....hope it helps!

good luck fellow pear!

That is wonderful! Thank you! The major Calorie drop is because I went from eating fast food nearly at every meal to not eating it at all. I still maintain a good healthy substance full meal 3 times a day, but not loaded with lots of stuff I don't need. :) Thanks, I do have a calorie calculator. I used that to get my calorie intake. Helped me realize I was eating way too many bad fats.

That is great advice with the weights. I tend to stick to too small of ones. I'll try to up the weights, thanks!

Protein is another good one. Fortunately from this website I've found a great multivitamin and Whey protein shake that fills that quota. Was a little daunting at first how much I needed, but those two along with some meats throughout the day help. :D

Thanks again for the post! Very helpful!

[sbursic]

Hello, congratulations on wanting to make a healthy change in your life. To answer your question, you reduce a pear shape the same way you reduce any shape. Eat less, do more cardio and lift weights. For cardio, you need more than a beginner ballet video twice a week for 20 min. You should do some form of cardio like walking at 3.5 mph for at least 30 minutes three to five times a week. Also reducing your calories and at the same time eating a healthier diet. I have to agree with summertown that going from 3000 to 1600 calories is a huge cut. You need to figure out if this is how much you were really eating. It seems like a lot of calories for a 5'3" 115 lb. woman who isn't working out. Finally, lift weights at least three times a week. Use moderate to heavy weights and do a variety of exercises for upper and lower body. Search this site for exercises and routines, there are lots of them. good luck and keep us posted.


Thank you! :D I have begun to walk along with the video now, that should help. I'm doing 30 min walk along with Ballet and weights 3 times a week.

Hmmm, I'll have to double check the calorie counter. I was using fitDay.com to do this. The 3000 calorie intake was including big meals at restaurants, which I don't do any more. That cut nearly 800calories out each day. The rest is that I've replaced chips and soda with water and fruit. (I've had a semi fast metabolism all my life, my food intake has only started to effect me now that I'm 33.) :)

Thanks also on the weight suggestions. I'll check this website out on a good routine! :)

[sbursic]

Reducing a pear shape is all about reducing your body fat and gaining muscle. Losing some extra body fat alone won't really help change the overall shape of your body, but if you pick up some weights and build up your upper body--it will balance you out and give the illusion of not only smaller hips but a smaller waistline! Just don't get under the impression that lifting will make you bulky--it won't! Having a significant layer of body fat over muscle (which takes lots of time and patience to build) would make you bulky.

Also don't be afraid to lift with your legs regardless if you think you "need" it or you think your legs are already muscular. Chances are if you are pear-shaped you are carrying a lot more fat on your legs than you think. Lifting with your legs will not make them bigger. It will make them less soft and jiggly.

I appreciate your input. That makes since to use more weights and with the legs. That IS a big problem of mine. Jiggly...It gets really annoying and disheartening, especially now that they are more so. I'll definitely focus more on lifting with the legs. That and getting better weights! :D Thanks!

[gadz123]

Hey, I.m a pear and I don't like looking at my lower body very much and I did these to help me and im starting to see some improvments.
1. eat less fats
2. Drink plenty of water
3.cardio I do 10-15 mins of running up the stairs and back down non stop.
4. Instead of just doing daily chores the boring way -run around like mad that's if you don't have time for the morning 2 hour runs.
4. Don't forget to beleive in yourself.

good luck. :D

[Beetjie]

I'm confused on how much per week I need to commit in order to transform my fat to muscle and get rid of my saddle bags and cellulite.


Just as a side note, you cannot change fat to muscle and vice versa. It's two different kinds of tissue. What does happen is that you build muscle (by lifting weights) and you lose/ burn fat by eating a calorie deficit.

You also cannot do spot reduction i.e. you cannot lose fat in just one specific area of your body. You lose fat all over your body. Unfortunately for us pear shapes, the fat "making up the pear" is the last to go.

Cellulite is a whole different ball game and people can be skinny and still have cellulite. To quote from the "How Stuff Works" website: To be clear, there is no cure for cellulite. While there are a number of treatments that attempt to tackle the appearance of cellulite, the results vary -- and they're not permanent. But there are things, like lifestyle changes, that will make it less obvious. There is not even consensus about the cause of cellulite.

Welcome and good luck with your lifestyle change