Hi Kristin. I’ve been watching your videos and was amazed at the changes you underwent in just 10 weeks. My husband and I want to transform ourselves by May 1st so that gives us about 11 weeks to get it done. We are interested in cleaning up our diets and incorporating some of the simple ideas you offered. I am 125 pounds and 5 feet 3 inches tall. I generally run between 10 and 15 miles a week, though that has slowed over the last few months due to the cold weather. I am not a gym member, but I do have hand weights of varying sizes that I can incorporate with lunges and squats. I’d love ideas from you on the kinds of exercise to do at home to get similar results to yours. I know a diet is only part of the equation. Any suggestions would be appreciated. I am pear shaped and carry a lot of excess weight in my butt, thighs and hips. I am also somewhat muscular (underneath my blanket of fat). I need direction.. as I have never accomplished this goal. I was down to 117 last summer, but it wasn’t enough to give me the phenomenal results you mentioned!! I have to put a bathing suit on in May in front of our friends and neighbors. Nightmare thought for me.
Please help me. ~ Kristie
Even though it’s really difficult to make an assessment without photos, details about your diet and exercise currently, and your overall lifestyle, you did give me some nuggets of information that helps a lot and I will make some assumptions based on those.
First, you mentioned you’re a runner, you’re pear-shaped, and that while you don’t go to a gym, you have hand weights at home that you could perform lunges and squats. I want to focus for a moment on the “runner”, “pear shaped”, and “lunges and squats” aspects of your email.
Kristie what I oftentimes see with pear shaped women (I am one myself) is that we mistakenly think that since we’re pear-shaped and carry our fat in our butt, legs and thighs, that we have to work on those areas in order to slim them down. But that couldn’t be furthest from the truth.
What we wind up doing is building muscle in our butt, legs and thighs, while neglecting our upper body. In the absence of a consistently clean caloric-deficit diet we inadvertently actually build muscle (and therefore size) in our lower half while our upper half shrinks.
In effect, we exacerbate the problem.
And with you, since you mentioned you do have a lot of muscle under the fat, I’m going to make the assumption here that most of that muscle is located in your lower half. “Runner”… “pear shaped”… focusing on “lunges and squats”?
Tip #1: WEIGHT TRAIN YOUR UPPER BODY TO CREATE BALANCE
My first tip therefore is to really focus on weight training your upper body to create more balance. You need to build up, widen, and thicken your entire upper body to create that bikini body, proportioned, hour-glass look you are seeking.
Weight train one body group per day.
3-4 exercises per body group. 3 sets per exercise + 1 warm up set. 8-12 reps per set. And this all can be done at home. No need for at gym.
One of the Sexy Body program grads, Diane, had great success with the at home exercises and she was a pear-shape just like you. It can be done.
If you have hand weights, oftentimes as women, we have like 5 pounds, 10 pounds. Well, as you get stronger, you’re going to need to get up into the 15-pound, 20, 25-pound range. Therefore, you NEED to get yourself a home set of dumbbells, because you mentioned that you don’t have a gym membership. That will get you up into that range. Now, you could buy something on Craigslist. That’s a great way to do it, or you can look for the Bowflex SelectTech. That’s one of my favorite home adjustable weight sets.
The second thing I want to focus on is your choice of cardiovascular exercise.
Think of a marathon runner’s body for a minute. I mean in general.
They are long, lean, and don’t carry much muscle mass. They are largely not very shapely because of that.
Now before everyone freaks out when I say “not very shapely”… I‘m not saying this is a bad thing or their body type is not desirable. But in the context of Kristie’s request, this isn’t a desirable body shape for her. She DESIRES a bikini body.
So when we practically look at classic marathon runner’s bodies, we can come to the easy conclusion that it’s going to be very difficult to add the muscle you’re seeking in your upper body to create that bikini body you’re desiring.
Tip #2: CONSIDER HIIT CARDIOVASCULAR EXERCISE RATHER THAN STEADY STATE
Long distance running, or steady state cardio for long periods of time, can make it very challenging to build shapely muscularity.
Therefore, consider switching out your distance running for shorter periods of cardiovascular HIIT (High Intensity Interval Training) such as sprints, where you alternate from high intensity to low intensity.
HIIT has been proven to be a wonderful fat-burning, muscle-building cardio.
Just look at a sprinter’s body in comparison to a marathon runner’s body. I rest my case. 🙂
For my last bit of advice I want to hone right in on your comment about diet.
You mentioned “diet is only part of the equation”.
But Kristie, diet is the MOST important part of the equation.
Without a consistently clean diet that’s in a caloric deficit to what you’re expending, no amount of training on the planet will give you the look you’re seeking.
So for Tip #3 you really need to take a hard and fast look at how effective your eating habits are.
Tip #3: EAT CLEAN AND DO SO CONSISTENTLY
For my third tip – I want to focus in on the fact, again, that you’re PEAR shaped and what you said about eating, that it’s only PART OF THE EQUATION.
The clean eating is a HUGE part of the equation. IT’S GIGANTIC!!! It’s 70, 80 percent of the equation. In order to get that bikini body that you desire, you’re really going to have to focus in on your CLEAN EATING. You need:
- Lean Proteins
- Healthy Fats
- Complex Carbohydrates
- YOU HAVE to have a calorie deficit
You NEED to be taking in LESS calories than you’re burning. The KEY here is CONSISTENCY
And it’s not as complicated as you might think to plan your meals to achieve this. If you want a place to start, check out my video Healthy Meals in Minutes – The Single Best Way to Lose Weight for a step by step tutorial. It’s one of my most popular videos because you literally can get started on your journey today with this tutorial. ☺
Yo-yo dieting simply does not work. Now, what I know, based on the nuggets of information that were provided to me is – that this is an area that you’re probably struggling with. The REASON I can say that with confidence is BECAUSE you’re already exercising (I can tell that ☺) and you’ve gained back some of the weight that you lost before. That’s probably due mostly because of your diet. So out of all of these tips, that’s the BIGGEST THING that you’re going to have to focus on.
The second piece of that is that being a pear shape simply DOES NOT MATTER when it comes to your diet and fat loss. All that being pear shaped MEANS is that the FIRST PLACE we put it on is in our lower body, our lower half. The LAST PLACE to take it off is ALSO in our lower half. If we were an apple shape, it would be around your middle section. If we were more of a broccoli shape, it would be up top where you would hold more weight. It simply DOES NOT MATTER where we’re carrying it. 15 pounds of fat is 15 pounds of fat no matter what!
The key to understanding about being a pear shape where we carry it is that that is going to be the last place you take it off, so you’re going to look amazing in your upper body. You ARE going to be ripped and YOU ARE still going to be carrying some fat in your lower body. All that means is you just have got to keep going. YOU WILL TAKE IT OFF. You just have to have trust and confidence in the process and stay consistent.
So, that wraps up today’s topic of being pear shaped and having difficulty in losing the excess weight in that particular area. I REALLY hope you enjoyed reading this article and you got some value out of it. If you DID, please make sure to leave a comment below.
I look forward to reading more emails and getting more ideas from you guys about topics to discuss and I ABSOLUTELY CANNOT WAIT to talk with you again soon!