I am trying like heck to lose my pear shaped body. I eat a lot of chicken and salmon along with working out 5-6 times a week. My work out consist of 40 mins. cardio and then I work the entire circuit at the gym for both the upper and lower body. Any suggestions for me to get rid of this weight I carry in my butt and inner and outer thighs????
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Thread: Help for a pear shape
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03-17-2009, 12:16 PM #1
Help for a pear shape
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03-17-2009, 12:19 PM #2
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03-17-2009, 12:21 PM #3
- Join Date: Jun 2005
- Location: Virginia Beach, Virginia, United States
- Age: 62
- Posts: 10,550
- Rep Power: 5238
Need to be anal and keep track of everything you eat for a while.
fitday.com works pretty well
You can't spot reduce, you just need to be patient and lose a lb or two a week.Yorkshireman I: Right! I had to get up in the morning, at ten o'clock at night, half an hour before I went to bed, eat a lump of cold poison, work twenty-nine hours a day down mill and pay mill-owner for permission to come to work, and when we got home, our dad would kill us and dance about on our graves, singing Hallelujah!
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03-17-2009, 12:26 PM #4
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03-17-2009, 12:45 PM #5
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03-17-2009, 12:48 PM #6
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03-17-2009, 12:51 PM #7
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03-17-2009, 12:53 PM #8
- Join Date: Jun 2005
- Location: Virginia Beach, Virginia, United States
- Age: 62
- Posts: 10,550
- Rep Power: 5238
Give yourself time, and get scientific. It's hard work to lose fat, and you have to get a workmanlike attitude!
I don't know what your maintenance calories are, but search on here for a calculator, and plug your numbers in. Most of them have a calculation showing how much you need to eat to lose 1-2lbs a week.
Do that, then make a diet plan that you can stick to. Make a big list, go shopping, and log things in every day to fitday to make sure you come in on target.
Go 2-3 weeks at the calorie level the calculator gives you. If you lose 1-2lbs a week, keep everything the same. If you don't lose, cut 300-500 calories a day, repeat the 2-3 week cycle. At some point you will find the groove that lets you lose 1-2lbs a week.
I am thinking you should eat a diet of 125-150g of protein a day, then fill in the remaining calories with healthy carbs and fats. Try to limit fats to 20-25% of total calories unless you are going to try ketosis.
Post up what you are thinking and we will help. We love to get up in other people's business! lolYorkshireman I: Right! I had to get up in the morning, at ten o'clock at night, half an hour before I went to bed, eat a lump of cold poison, work twenty-nine hours a day down mill and pay mill-owner for permission to come to work, and when we got home, our dad would kill us and dance about on our graves, singing Hallelujah!
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03-17-2009, 12:59 PM #9
I looked my BMR up and it gave me 1470.4. Is that the amount of calories I should be taking in daily? I am so dense when it comes to all this stuff. I am trying very hard to learn as much as possible and love and appreciate all of the feedback. I just joined this site and think it is great how everyone seems to help each other out like a tight knit community. :-)
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03-17-2009, 01:05 PM #10
- Join Date: Jun 2005
- Location: Virginia Beach, Virginia, United States
- Age: 62
- Posts: 10,550
- Rep Power: 5238
no, BMR is if you did nothing all day. try this
http://www.bodybuilding.com/fun/vm11.htm
There are other ones to poke around on there tooYorkshireman I: Right! I had to get up in the morning, at ten o'clock at night, half an hour before I went to bed, eat a lump of cold poison, work twenty-nine hours a day down mill and pay mill-owner for permission to come to work, and when we got home, our dad would kill us and dance about on our graves, singing Hallelujah!
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03-17-2009, 01:12 PM #11
I have the same shape. You will always have your hips but once you drop body fat, you will feel better about them
As far as exercise you have a good plan in place that's geared around fat loss and includes both cardio and strength training. (For your circuit training you should have a rest day in between since you're doing upper and lower)
The other piece is your diet and your cals should probably be in the range of 1500-1600 (to lose approx a lb a week) and a good starting point is 40% protein and carb and 20% fat.
The 5 - 6 meals are ideal, but I personally find it to be a bit much. Instead I do 3 square meals with 2 snacks. Based on your stats, you could do something like 300 cals for breakfast, 500 for lunch and dinner and 2 150 cal snacks.
Take measurements and pics....the number on the scale can be deceptive.
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03-17-2009, 01:14 PM #12
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03-17-2009, 01:15 PM #13
- Join Date: Jun 2005
- Location: Virginia Beach, Virginia, United States
- Age: 62
- Posts: 10,550
- Rep Power: 5238
read the whole article, it explains it.
carb and protein grams = 4 calories each
fat grams = 9 calories eachYorkshireman I: Right! I had to get up in the morning, at ten o'clock at night, half an hour before I went to bed, eat a lump of cold poison, work twenty-nine hours a day down mill and pay mill-owner for permission to come to work, and when we got home, our dad would kill us and dance about on our graves, singing Hallelujah!
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03-17-2009, 01:23 PM #14
GREAT!!! I really appreciate all the help that you have provided me. I was trying really hard not to take the pictures since I do not really want to see that mess of nastiness. The journal of food intake will be the toughest for me since that will be surreal, but I know these two things are necessary to acheive my goal. Thanks again for all the feedback. It is always welcome.
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03-17-2009, 01:55 PM #15
Yea the journal can be a pain in the a$$ initially, but when you write everything down, you're more likely to stick to your plan (aka see results). But after you get all your meals loaded, it's not that bad.
Sparkpeople is another food tracking website. I actually prefer it to fitday.
I like these two links from Marzia Prince's website. Just some basic nutrition information and a sample meal plan (not all I agree with...you want to make sure you get a bit of protein, carb & fat at each meal..except post workout no fat (slows digestion). PWO you want protein & a simple carb (same reason complex carbs slow digestion).
http://www.marziaprince.com/tips.htm
http://www.marziaprince.com/nutrition.htm
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03-17-2009, 01:58 PM #16
- Join Date: Jun 2005
- Location: Virginia Beach, Virginia, United States
- Age: 62
- Posts: 10,550
- Rep Power: 5238
Yorkshireman I: Right! I had to get up in the morning, at ten o'clock at night, half an hour before I went to bed, eat a lump of cold poison, work twenty-nine hours a day down mill and pay mill-owner for permission to come to work, and when we got home, our dad would kill us and dance about on our graves, singing Hallelujah!
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03-17-2009, 02:12 PM #17
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03-17-2009, 02:15 PM #18
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03-17-2009, 02:30 PM #19
- Join Date: Jun 2005
- Location: Virginia Beach, Virginia, United States
- Age: 62
- Posts: 10,550
- Rep Power: 5238
Yorkshireman I: Right! I had to get up in the morning, at ten o'clock at night, half an hour before I went to bed, eat a lump of cold poison, work twenty-nine hours a day down mill and pay mill-owner for permission to come to work, and when we got home, our dad would kill us and dance about on our graves, singing Hallelujah!
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03-18-2009, 09:33 AM #20
That is another problem all together. Sitting at a desk in front of a computer 9-10 hrs a day!! Makes it difficult to read these postings while sitting here. I believe this is a form of torture reading these while at work since I can not do anything about my body while working. Once I leave work then I have to get re-motivated to go and work out. UGH!!!!
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03-18-2009, 09:53 AM #21
Actually, you can do plenty--watch what and how often you eat, and drink plenty of plain water throughout the day. The one hour in the gym is the easy part; what you're doing the other 23 hours a day is what will tell the tale.
A month is not long enough to tell much difference; it takes time to change your body. Get the help you need, here, to form a training and nutrition plan, and then work the plan.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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03-18-2009, 09:55 AM #22
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03-18-2009, 09:57 AM #23No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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