“How can I lose weight from my lower body?”

 

It seems this is a very common question among women. There are many pear shaped beauties such as Jennifer Lopez, Alicia Keys to name a couple who still maintain a gorgeous shape.

I have good news and bad news! It is more difficult for pear shaped women to lose weight from their lower bodies but the good news is with the right diet and exercise it can be done! (Just look at Jennifer Lopez)

The key is to not just focus on making your lower half smaller but also to tone the upper body in order to become more balanced and in proportion.

By following a sensible eating plan, cutting calories and starting a new exercise program you can lose weight all over including the lower half for those who have the pear shaped body. This means avoiding high fat foods, especially those with saturated or trans fats. Eat lean proteins with every meal and include lots of fresh fruit and vegetables.

Keep a food diary, it is amazing how much we actually eat during the day that we don’t notice or include. This makes you accountable for what fuel goes in!

In order to lose weight from the pear shaped body it is going to take some hard work! You need to exercise for a period of 60 minutes a day in order to burn the calories you need to get visible results. 30 minutes a day will not burn enough calories for slimming the lower body area.

The best form of exercise for pears is cardio sessions and high intensity interval training. That fast, high intensity burst of exercise gets the heart pumping and the calories moving. Treadmills and exercise bikes are good for this. Also putting the treadmill on an incline while you are doing this makes a big difference. If you don’t have equipment at your fingertips you can get out in the fresh air and use walking and running intervals and the natural inclines to do the same thing! There are no excuses!

Strength training is the next step. It works well if you start your sessions with the strength training and then follow with the cardio. Pear shaped women often spend all their time working on the lower half of their body to whittle down that problem area but don’t be tricked into this. It is important to work on your upper body in order to balance out your shape and proportions. So don’t forget those arms and abs. It is just as important to focus on these areas to increase your lean muscle mass.

Lunges work out your hips, thighs and calves while leg lifts focus more on your hips and buttocks. Make sure you enjoy whatever it is you choose to do as it will mean you will stick to it! Mix it up a bit and try different routines. Have a look at the Pilates Butt Burner session and Total Body Workout ion eFit30.

Last but not least, love what nature gave you! Pears are beautiful, you will always have those womanly curves but with some effort you will have the body you want.

How do I...Address My Thunder Thighs?

The lower body is traditionally a big trouble spot for most women and if the words "thunder thighs", "saddlebags" or "tree trunks" are familiar to you, read on. The hips and thighs seem to be the final resting place for cheesecakes and burgers, but there's an evolutionary reason for it. When we were cave dwellers we needed fat storage to survive food shortages and unpredictable weather. Women with more lower body fat tended to survive harsh periods better and consequently, passed these genes down the generations.

But things have changed - food is everywhere and our bodies haven't caught up with the times. Our new challenge is learning to say "no" to too much food. For toned, sleek legs try and ensure that 80 percent of everything you eat comes straight off the land and onto your plate. Avoid super-sized portions and the temptation of extra salt and sugar. Combine this with a targeted exercise programme like this, 3 times each week.

DOUBLE LEG LIFT

Lie on your left side, propping yourself up on your left elbow. Raise your right leg a foot off the ground, then raise your left leg to meet it. Hold for 2 seconds then lower each leg separately. Reps: 10-12 each side.

LUNGES

Stand, holding a full drink bottle or hand weight in each hand, arms by sides, feet hip width apart. Take a big step forward with one foot, lowering the opposite knee to the floor before pushing back up. Reps: Alternate legs for 12 lunges.

INCLINE WALK

Using a hill or treadmill, walk 15 minutes on an incline of at least 10-15 degrees. It may sound simple, but after 5 minutes you'll be wondering if you can go the final 10.

CALF RAISES

Find a step and for extra oomph, hold a weight in each hand. Stand on the step and position your feet so that the heels are slightly off the edge. With weights by your side, push up onto your toes then return to the start. Reps: 10-20

STANDING ABDUCTION

Stand side-on to a wall, using your left hand for balance. Take your almost-straight right leg out to the side as high as you can without moving your upper body. Pause, return to start. Reps: 10-12 times, then change legs.

SQUATS

With weighted hands and feet shoulder width apart, lower yourself until your thighs are almost parallel to the floor, before standing up. Lose the weights and hold the back of a chair for balance, if you need to. Reps: 10-12.

Did you know that approximately 85 percent of women are affected by cellulite? Our fitness professionals are frequently asked if exercise will help with cellulite loss and to be honest, there's no straight answer. For some women the answer is yes, while for others the dimples may worsen.

A 2006 report in "Plastic and Reconstructive Surgery", the official journal of the American Society of Plastic Surgeons, noted that women who lost larger amounts of weight and lowered their percentage of thigh fat, experienced the greatest improvement in cellulite. Surgeon, Dr John Kitzmiller, says: "Cellulite is not specific to overweight people, but excess weight may worsen the condition. The dimples appear to be permanent features that lessen in depth as the pounds come off."

Trainers FAQ; Q n A from eFit30 website.

Q:

Hi, I am 46 years old, my upper body is very rigid and I cannot touch my toes in the morning and cannot move sideways, my muscles are not flexible at all in the morning, but as the day goes on it becomes normal .. I do a lot of walking, a little weights, but my body pains me every morning, what exercises will help increase my flexibity, I weigh 95 kgs, please advice, Thank you

A:

There are a couple of things that could be causing the stiffness and pain. It is possible you could be suffering some form of arthritis such as Rheumatoid arthritis. This is an inflammatory condition that can cause stiffness and pain particularly evident in the morning. It is best to get this investigated by your GP as there are blood tests they can do to diagnose or rule this out.

The reason it gets better throughout the day is that when resting the fluid in your joints decreases then when you start to move more fluid is produced in the joints and it coats and lubricates them.

A good way to help reduce the stiffness is some sort of simple stretching and range of movement in the morning. This can help to loosen the joints and reduce the stiffness. Basically any low impact, regular, consistent exercise such as swimming, walking or gentle Pilates is good for this. A diet high in fish oil or supplements can sometimes help and heating and cooling applications after exercise can also help.

I would suggest you see your doctor first to check and see if you require some anti-inflammatory medication to help with the pain.

Sleep and Weight Gain

Sleep and weight gain are closely related, and weight gain is one of the common effects of lack of sleep. Obesity and sleep apnea occur together frequently, as do lack of sleep, depression and weight gain. Mounting evidence suggests that lack of sleep has multiple effects that can all result in excess weight.

Sleep and Weight Gain

Several studies have noted the connection between sleep and weight gain. A study published in the journal "Sleep" (2010) examined sleep and weight gain in over 35,000 employees of a Japanese electric power company. Most employees were male. The study found that men who slept five or less hours a night were twice as likely to experience weight gain as those who slept seven to eight hours a night.
Too much sleep also affected weight: Men sleeping more than nine hours a night were 1.4 times more likely to gain weight over the course of the study when compared to men who slept seven to eight hours.
Other studies suggest the relationship between lack of sleep and weight gain also affects women. According to a 2006 study from the Case Western Reserve University in Cleveland, women who slept less than five hours a night were 32 percent more likely to gain 33 pounds or more over the 16-year study period than women who slept at least seven hours a night.

See full article here http://www.tree.com/health/sleep-disorders-effects-weight-gain.aspx

See also http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain

Try to combine your exercise with a diet plan, and balance of work rest and exercise.

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