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 How to Get Rid of The Pear Shape |
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| Women tend to have complexes about their glutes. Hips too wide, thighs too big, whatever. So they impose draconian diets on themselves. What they often don’t realize is that they have a skinny upper-body. The result: the pear shape.
The Apple vs. Pear Shape. The apple shape is obesity. The pear shape is the skinny + fat look: skinny upper-body, fat lower-body. You also have the ruler shape which doesn’t show any shape at all.
Apple vs. Pear Shape
Image credit: peakperformance.on.ca
Why You Have The Pear Shape.
While the pear shape is definitely influenced by genetics & hormones, bad nutrition aggravates the condition.
* Under-eating. Fat is emergency storage. Your body holds fat and burns muscle for energy if you don’t eat enough. You end up skinny, but fat.
* Fat Deposit. Women’s fat deposit is predominantly in the thighs/glutes. Lack of muscle mass in your upper-body will make your hips look bigger.
* Genetics. If your parents have the pear shape, chances are you’ll have it too. Luckily you can work around it. Keep reading.
How to Get Rid of The Pear Shape.
Burn the fat while increasing your muscle mass – especially in your upper-body. This will make your hips appear smaller, changing proportions and thus your body shape.
* Build Muscle. More muscle is more calories burned. More muscle will also get rid of your skinny upper-body. Get into strength training.
If you don’t know where to start, check StrongLifts 5×5.
* Get Stronger. More strength is more muscle. Do compound weight lifting exercises like Squats, Deadlifts & Presses.
Start light, add weight each workout. Don’t worry, you won’t get bulky.
* Eat Healthy. Stop eating food from a box. Eat whole, unprocessed foods 90% of the time. Drink 2 cups of water with each meal.
* Eat Every 3 Hours. No more low calorie diets. Eat meat, fish, poultry, fats, veggies & fruits every 3 hours to increase your metabolic rate.
* Eat Carbs Post Workout Only. Proteins, veggies, fruits and healthy fats with every meal. Rice, pasta, oats, breads, … post workout ONLY.
* Add Cardio. HIIT is better for fat loss, but hard combined with strength training. I recommend moderate intensity cardio (breathing heavier than at rest, not gasping).
Start with 15mins post training, add 1min each session until you get to 40mins.
Cardio without strength training & diet is useless. Diet without strength training is also useless. Strength training and diet without cardio takes longer. For best results combine all 3 for 3-4 months and you’ll be who you want to be.
By Mehdi Posted in Lose Fat
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