Weight Training Routines at Gym for Pear-shaped

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8/10/11 7:01 A

The new rules of lifting is a FAB book too!

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8/10/11 7:01 A

Hi Rachel - you actually need to do some weight training if you are pear shaped and looking to change it, lots of cardio will just make you a smaller pear, not change your proportions.


You need dumbbells, not fixed machines
on a 4 week rotation try this (obviously i have never met you so this is at your own risk)

A decent weight, dont be afraid of using them.

week 1 - 2 x 12 reps
week 2 - 3 x 12reps
week 3 - 4 x 12 reps (you'll feel a bit bigger this week but it'll disppear again on week 4 when you end up smaller than before)
week 4 - 1 or 2 sets fairly light 12 reps to recover.

Use big compound exercises such as squats, lunges, deadlifts, press ups, squat and overhead press, lunges with rotation (holding a medicine ball out in front) bench press, flyes, and for your core use multi directions exercises sich as russian twists, plank, mountain climbers etc

Hope this help

I have a free downloadable ebook on this here but the link may get removed. Its not selling anything its just a freebie to help out you pear shaped ladies x

Jenni x www.itsallgonepearshaped.co.uk

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6/23/11 9:05 A

I would ask at the front desk of the gym if they at least would give you a free one-session orientation to the machines and how they work.

I would also recommend the book The New Rules of Weightlifting for Women by Lou Schuler. It totally changed the way I look at strength training! It gives full routines and has lots of demonstration pictures of the moves.

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6/23/11 7:48 A

Rachel, Zorbs is right, you cannot spot train. I would suggest doing a 3 day a week full body workout that focuses on the compound movements. Also continue cardio. As you add muscle and keep burning calories, your body fat levels will begin to drop. We can do nothing about our genetics, but we can maximize the things we have to help us look and feel better. I hope this helps!
Scott

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6/23/11 6:01 A

You cannot spot reduce fat, so a beginner of any shape would pretty much have the same basic strength routine: full body, compound moves. Learn to use the free weights.

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6/23/11 3:42 A

Hi,

Could you guys please share the routines that one needs to go thru if one is a pear-shaped? My main concern is my thighs and abs.. I signed up to a gym yesterday and I have no idea how to use those machines and how many sets and reps i need to work out to achieve the result that i want. I can't afford to get a personal trainer either. If you guys have any tips on gym workout routines, please share it with me.

Thanks!