Narrow shoulders, thin waist, but wide hips and strong legs - a description of the “pear”, “triangle” or “A-type” figure type. If you got such a body, then, on the one hand, you can be envied: you definitely have a butt. On the other hand, there seems to be more of this same butt than is necessary. Fat deposition in the form of “ears” (breeches) on the hips, cellulite even on slender legs are problems familiar to almost any “pear”.
Natalya Kuzmich is an online trainer, fitness and healthy lifestyle expert, and she is convinced that any problematic figure can be made slim. Photo reports and reviews from her students show that she is right! Once upon a time, Natalya had to cope with her excess weight after childbirth, cellulite and “ears” on her thighs – while sitting at home with her child. Now she reveals the secrets of how to get the perfect pear shape.
Dear girls, let's first figure out what you definitely shouldn't do.
Common Misconceptions
- The first and most important thing you need to know is that you can gain weight in a specific area of the body, but you cannot lose weight. Unfair, but true. Not ready to go under the knife? You will have to be patient and common sense. And lose weight evenly and completely.
Each body has “pantries” where it stores energy reserves in the form of fat for a rainy day. For the “pear” body, such a place is the hips. You will lose weight in your face, your wrists will become graceful and fragile, your arms and shoulders will become sculpted, but the “breeches” will last the longest, because there is the largest amount of fatty tissue. The main thing is not to quit classes halfway! - Fasting is not a diet. No matter how great the temptation is to quickly suffer for a couple of weeks on buckwheat and water, this approach has a lot of disadvantages. Stress and reducing calorie intake below normal causes the body to slow down metabolism, and we need the opposite effect.
Weight loss in such conditions occurs due to fluid loss and muscle tissue destruction. The fluid will soon return, and the body with a minimum of muscle will become, perhaps, thinner, but flabby, cellulite, weak and shapeless. - Massages and body wraps cannot work miracles, no matter what the advertisement promises. Without proper nutrition and exercise, even the coolest massage therapist will not rid you of excess fat, which is the cause of your problems. Maximum - will give a small temporary effect. Or perhaps it will be limited to only bruises.
How to lose weight correctly for pears
Basic principles of losing weight:
- We create a calorie deficit and develop new eating habits. You need to eat in such a way that your body needs to spend the excess fat in your body. Expend more calories per day than you get from food, but not so much that you experience extreme hunger. It’s convenient to use special applications for your phone – there are a lot of them now. You need to eat varied and tasty. The task is to develop a new healthy diet for yourself, where the usual cakes, Coca-Cola and fried potatoes will be replaced by healthy desserts, drinks and side dishes - this is the approach that will allow you not to gain weight again, but to easily keep it within normal limits and not suffer from cellulite and swelling.
- Burn fat. And here it is impossible to come up with something more effective than physical activity. Cardio exercises such as running, swimming, cycling, dancing, or any other exercise that gets your breathing and heart rate up should be done for at least 40 minutes at a good pace 2-3 times a week.
- We grow muscles. Cardio combined with proper nutrition will make you lose weight, but a dried pear will not look attractive. Beautiful sexy curves and appetizing shapes are created either by shapewear or developed muscles. If you are not going to go to the beach or to the bedroom in push-up tights, focus on strength training 3 days a week.
Features of training for pears
Strength training for people like us is the only way to change the proportions of the body in such a way as to visually turn into an ideal “hourglass”. Yes, it is possible and available to everyone. Without plastic surgeons, registration and SMS!
But it is precisely at this point that most “pears”, who do not have an intelligent trainer, make a fatal mistake: they only pump their butt and legs, forgetting about their shoulders, back, arms and chest. Dear girls! If the main part of your exercises is aimed at the butt and legs, then they will increase in volume. And an untrained top, in contrast to a grown “nut,” will seem completely frail. And your “pear” will only become more pronounced.
We create a training program taking into account your body type
It is enough to spend 1-2 sessions out of three per week on the buttocks and legs. Let your muscles recover while you work your upper body.
70% of your strength training should consist of basic exercises - they will evenly load the entire body and force it to expend a lot of energy. But to refine specific muscles and “polish” the relief, spend 30% of your time on isolating exercises.
For the top, the basic ones will be push-ups or dumbbell/barbell bench press - on the chest muscles, wide-grip pull-ups, dumbbell/barbell rows to the waist - for the back, and for the shoulders you need a dumbbell overhead press. These exercises will make your neckline beautiful, and the muscles of your back and shoulders will develop and will look proportional to your hips.
Isolating exercises for the legs and buttocks are leg swings: with weights or multi-repetition exercises with your own weight.
For the chest - dumbbell raises, for the shoulders - dumbbell raises forward and to the sides, for the back - hyperextensions.
When it becomes easy for you, slightly increase the working weights so that the last two repetitions in each approach are given “through strength”. This is necessary for muscle growth.
“If you want to have a slim figure and an attractive body, you need to work on yourself every day and deny yourself some foods. Yes, it’s cruel, but in life you can’t achieve anything without small sacrifices,” are the very true words of the famous and talented performer Shakira, the owner of a female pear-shaped figure, which will be discussed today.
Women with a pear body type have long been considered the standard of femininity and softness. The pear body type was considered a sign of a healthy and fertile woman, ready for motherhood. In our time, ideas about the ideal figure have become distorted, and the weighty lower part of the female body is more of a disadvantage than an advantage.
It would seem that you only need one thing - to lose weight in the loin and enjoy the beauty of your body. But the problem is that the process of getting rid of an impressive butt is not as simple as it seems. With incredible efforts, getting rid of extra pounds on the hips, you are faced with the fact that the disproportion between the upper and lower body remains the same.
That is why the following tips and recommendations regarding nutrition, exercise and self-care will help owners of a female pear-shaped figure achieve the desired shape both above and below, becoming modern ideal sexuality and attractiveness.
And, according to tradition, I want to spur your enthusiasm and desire to lose weight with photographs of stars with a pear body type, who, just like you, are at war with their problem areas of the body and simply look amazing. I am sure that you, too, will be able to overcome all difficulties, so that later you can catch many admiring people. male views.
Characteristics of the female figure pear
I have already touched a little on the structural features of the pear-shaped female figure, so today I will try to cover this topic in its entirety. After all, according to statistics, the majority of women on our planet have a pear-shaped figure, especially for Latino and African-American women.
Classic portrait Women with a pear-shaped figure have narrow shoulders, beautiful small or medium-sized breasts, exquisite and refined wrists, a graceful waist, a slightly rounded belly, large hips and strong slender legs.
As you already understand, all the fat in women with this type of figure is deposited in all places below the waist, and especially - in the hips. Fat deposits are characterized by unevenness and lumpiness, which is a predisposing factor in the appearance of cellulite and stretch marks (striae).
Regarding pears, there is, so to speak, an intraclass division according to the nature of the deposition of adipose tissue. In some women with a pear figure, adipose tissue is deposited on the outer side of the thighs according to the type "breeches", while the buttocks may be flat or small in size.
For other women, the opposite is true - fatty tissue is deposited on the buttocks, creating the effect delicious butt, and on the outer side of the thighs there is almost none. This subclass of the pear figure is more typical for Latin women, and among Slavic women with the pear figure type, the “breeches” subclass is most often found.
The deposition of adipose tissue in the lower body area in women with a pear shape is caused by a high concentration of the female hormone estrogen, produced by the ovaries, in their body. In addition, adipose tissue cells are also capable of synthesizing estrogen, which creates a vicious circle - estrogen stimulates the deposition of adipose tissue and is itself synthesized in it.
But it is not all that bad! Due to this volume of adipose tissue in the thigh, women with a pear-shaped figure produce a sufficient amount of adiponectin, a hormone of adipose tissue. Adiponectin prevents the development of cardiovascular diseases and inflammatory processes in the body of women. Therefore, a sharp decrease in weight in a pear can lead to serious disturbances in the functioning of the cardiovascular system (coronary heart disease, atherosclerosis, angina).
Everything has its pros and cons, but the main skill for a woman is to turn all her disadvantages into huge advantages. Let's look at the main mistakes in losing weight that women with a pear body type make, and try not to repeat them.
Mistakes of pear-shaped women when losing weight
The first and most common mistake of all women with a pear body type is starvation or the desire to lose weight on strict diets. The catch here lies in the fact that, according to the canons laid down by nature, the female body begins to lose weight first in the face and décolleté, then in the arms and legs, and only at the end of the fasting test does the fat gradually begin to disappear from the hips, butt and abdomen.
At the end of your fast or diets you get the desired minus 5-7 kg on the scales, but 4-6 kg of them fall on your emaciated face and diminished breasts, and only 1 kg on your hips. Such extreme weight loss creates an even greater imbalance in your figure, and a big butt remains your faithful companion.
The next mistake is a holy belief (reinforced by the media) in what one does set of exercises 30 minutes a day, you can get rid of those annoying extra pounds on your hips. Yes, some kind of “scissors” or leg swings can give such an effect, but only if you repeat each of the exercises of the complex at least 100-150 times.
In order to lose weight in the thigh area, home workouts are indispensable. You must definitely sign up for a gym and do strength and training exercises there. cardio workout, as well as pump up the chest and shoulder girdle to reduce the disproportion of the upper and lower body.
The third most common error is the error in choosing a diet, because often women with a pear-shaped figure try to completely exclude protein and fatty foods from their diet and eat only carbohydrates found in fruits and vegetables.
Squirrels- this is the building part of muscle tissue, which is so necessary to build up for women with a pear-shaped figure. After all, it is known that when muscles grow, fatty tissue is burned, which is what we need. It becomes clear that your diet menu should contain a sufficient amount of protein food, and not its deficiency.
An effective diet for a pear body type
Women with a pear body type are simply lucky compared to women who have a different body type, because they can and should leave the main meal for a while after 19:00 pm. This is due to the fact that it is in the evening that pears have the most active metabolic processes in the body, so the dinner for those with a female pear figure should be hearty and nutritious.
Due to such metabolic features, many pears hardly have breakfast in the morning, snacking on something during lunch so that in the evening they are full to capacity. Well, it’s much healthier for the body and figure to slightly dilute the evening and lunch meals light breakfast from low-fat cottage cheese or cereal bread with unsweetened tea.
On dinner It is advisable to eat dishes mainly from vegetables and fruits: stews, soups, salads, etc. For meat products at this time, you can eat lean chicken or fish, steamed or fried under pressure without adding spices and salt.
Behind dinner owners of a female pear-type figure can treat themselves to lean pork steak, baked fish, cereals, pasta, vegetable salads with olive oil, baked vegetables, cheese and cottage cheese.
From the famous and popular diets I would advise women with a pear figure to eat a high protein diet. For example, the English diet, protein diet, fish diet, Japanese diet, Atkins diet and Dukan diet. Such diets, together with intensive training in the gym, will give excellent results, because their menu will be an excellent fuel for growing muscle tissue, which, as we remember, displaces fatty tissue.
Unfortunately, sweet Women with a pear shape should not do this, due to the fact that consuming sugar threatens the appearance or increase in the area of cellulite. If you are already completely unbearable, then try to satisfy your craving for sweets with a cup of sugar-free cocoa, a slice of dark chocolate with a cocoa content of at least 68%, or marshmallows, marshmallows and marmalade in a single quantity.
Coffee It is also somewhat of a taboo for women with a pear figure, since this noble drink, according to researchers, increases the production of estrogen. Considering that pears already have an excess of this hormone, it is better to refuse your favorite cup of coffee in the morning.
Lastly, pears should try to minimize their consumption. salt in their diet because it retains water in their body, which is responsible for the accumulation of fluid in adipose tissue. Excessive amount of water in adipose tissue is one of the provoking factors in the occurrence and development of cellulite.
Exercises and procedures for women with a pear-shaped figure
Proper nutrition must be combined with physical exercise in the gym, mainly of a strength nature. Exercises in training should be distributed in such a way that 1-2 days a week you develop the shoulder girdle and chest, and the remaining 1-2 days the load should be redistributed to the hips and legs.
Exercises to build muscle mass shoulder girdle are needed in order to reduce the disproportion between the upper and lower parts of the body, since during strength training for the lower part of the body, the upper part, without proper load, will lose even more weight. Training for the shoulder girdle and chest should consist of a bench press, lying down, raising arms with dumbbells, biceps curls and pulling dumbbells to the belt.
For women with a pear-shaped figure of the "breeches" type, strength training for the legs must include lunges with dumbbells or with a barbell, squats with a barbell and exercises on machines that develop the gluteal muscles. Each exercise should be done with the minimum weight for you, in 4 approaches, but at least 50-60 times for each approach.
Between strength exercises it is useful to do pull-ups, jump on a trampoline or jump rope, exercise on a rowing machine. In training for breeches, the most important thing is to work to failure. The effectiveness of a workout can be assessed as maximum if during it you are sweating and your heart rate is high.
Women with a pear shape, with a predominant deposition of fatty tissue in the buttock area, have a slightly different pattern of training for their legs. The workout should start no less than 40 minutes jogging on a treadmill with a high incline, and the strength complex must necessarily include exercises on the simulator plie- a simulator on which you are in a sitting position, a certain load is attached to your legs, and after that your legs bent at the knees need to be spread apart.
For amateurs fitness It’s better to pay attention to fitbox, tai-bo, krump or hip-hop, because these types of group classes are characterized by a sharp and forceful mode of work.
Considering the susceptibility of women with a pear figure to the appearance of cellulite, it would be useful for you to take a couple of courses while losing weight anti-cellulite massage and wraps with seaweed, honey, etc. If desired, you can help extra pounds disappear from your problem area with cavitation and lymphatic drainage - hardware or manual.
The mechanical effect of these procedures on adipose tissue and skin will not only speed up the weight loss process, but will also bring your buttocks and thighs to an ideal appearance. And it’s not for me to tell you how beautiful it is to have a seductive "fifth point".
Remember, a female pear-shaped figure is a primitive wildness and attractiveness.
Like
Followers of diets are interested in how to lose weight with a pear body type. The pear-shaped shapes truly resemble fruit. They are the most feminine. The figure is distinguished by full hips and buttocks, as well as narrow shoulders and small breasts. Usually such ladies have problems with weight. Fat accumulates around the thighs, which makes it quite difficult to get rid of. Although other body types also have their pros and cons. Any woman can have problems with excess weight.
How to lose weight with a pear body type? For this there is a special diet that must be constantly followed. Physical activity is also necessary. Moreover, getting rid of excess weight should be comprehensive, i.e. you need to use all effective measures for losing weight. Only then will you be able to achieve a slim figure. It will not be possible to completely change it, but it is possible to make it more attractive.
Differences between this body type. The figure has miniature dimensions in the upper part of the body, and larger ones at the base. To determine your body type, you need to measure your waist and hips. The waist circumference is divided by the hip circumference, and the resulting figure should be no more than 0.8.
Advantages and disadvantages
People with this body type have a lot of estrogen. This sex hormone makes a woman more attractive. With a pear shape, it is found in large quantities.
This female hormone inhibits thermolipolysis. Because of this, their metabolic rate is reduced, and even small excess fat usually accumulates in the thighs and buttocks.
Harm to health
Compared to the “apple” type, representatives of the “pear” type do not have a predisposition to serious health problems. But they still have a risk of developing the following ailments:
- Osteochondrosis;
- Cellulite;
- Varicose veins;
- Outbreaks during menopause;
- Eating disorders.
Effective diet
If you have a pear shape, you need to follow a diet that will allow you to lose weight perfectly. You should also follow the principles of nutrition so that you do not gain weight. A special diet will allow you to get rid of it, so the food has a minimum fat content. The main principles of nutrition include:
- It is necessary to consume a small amount of fat. It is preferable to season salads with flaxseed oil. The menu may include nuts, salmon, and low-fat yoghurts. Nutrition may include coconut oil;
- Simple carbohydrates and animal fats should be removed from the diet: fatty meat, butter, cream, whole milk, cheeses. It is undesirable to eat salty and fried foods. Table salt should be replaced with Himalayan pink or Celtic sea salt, which is low in sodium and high in minerals;
- The diet should consist of hard-to-digest carbohydrates: whole grains, rye bread, brown rice, buckwheat, oatmeal.
- You can satisfy your hunger with high-quality proteins: eggs, white meat, fish, seafood, cottage cheese.
Vitamin supplements will serve as a supplement. If you are taking calcium, you should not include fiber in your diet, as it inhibits the absorption of this substance.
Workout
To lose weight, strength exercises and aerobics are necessary:
- It is important to perform heavy loads 3 times a week. This will help maintain healthy bones, speed up metabolism, strengthen muscles and make your figure slim;
- Aerobics should be performed at moderate intensity levels. It is advisable to conduct classes in the morning. This allows you to speed up the exchange. To prevent osteoporosis, you need to do warm-ups with stress on your joints. Quiet walks, exercises with a skipping rope, and swimming are perfect;
- Strength training and aerobics should be prescribed on different days. If you do everything in one day, then aerobics should follow strength exercises;
- General strengthening exercises have an excellent effect. These include tennis, walking, jumping rope, and climbing stairs.
Classes
To correct the body, it is necessary to eliminate excess weight in problem areas. Therefore, you need to eat right and train constantly. Physical exercise can be done at home or in the gym. It is necessary to choose techniques that allow you to eliminate fat on the buttocks and thighs. You should also train to increase muscle size in your upper body. Popular exercises include:
- Squats. Classes can also be carried out with dumbbells. Everything is done slowly, but you need to follow the rhythm. Feet do not need to be lifted off the floor;
- Lunges. The exercise is considered quite effective.
Cardio exercises
Exercises will be effective for eliminating fat in the lower body. It is necessary to perform workouts for 45 minutes. You may need several classes per week. When resting between workouts, you can use additional ways to burn calories. Great activities include boating, swimming, or working out on a rowing machine. You need to work out intensely for some time, and then slow down and rest.
Although fat around the thighs is difficult to eliminate, it is not as risky as with an apple figure. Because in the latter case there is a risk of heart disease and diabetes. People with a pear body type are more likely to develop osteoporosis and varicose veins. Prevention of these diseases is through diet and an active lifestyle.
Each body type has its own ways to improve. It is important to follow all the recommendations, and then no health problems will be scary. Now women know how to lose weight with a pear body type. Simple rules will help you always stay slim and beautiful.
Today, the Pear body diet is especially popular. It is effective because the menu in it is aimed at burning fat from the most problematic areas.
Diet is one of the most popular and effective ways to lose excess weight. Someone wants to lose a couple of kilograms to become slimmer, someone wants to fit into their favorite jeans that have become too small, someone wants to lose weight before an important event in order to look irresistible. At such moments, diet comes to the rescue.
A properly selected menu can work wonders. In addition to the lost kilograms, your overall well-being, complexion, and mood improve.
Interesting! Protein, low-carbohydrate, kefir, buckwheat, Dukan - each diet is selected individually, depending on the characteristics of the body and the gastronomic preferences of the person losing weight.
Body proportions
Girls with a Pear body type have large hips, medium breast size and a graceful waist. Such famous women as Kim Kardashian, Jennifer Lopez, Kate Winslet, Beyoncé and Rihanna have a “Pear” figure. It is not surprising that the most problematic area for this figure is the hips.
What is the essence of the technique
The basic rule of the diet for the Pear body type is to reduce your carbohydrate intake and increase your protein intake. It is also forbidden to go hungry. You should avoid salt; it is better to replace it with iodized sea salt. . In order to tighten your overall silhouette, you need to add strength or cardio exercise; it is best to sign up for a gym or aerobics.
Who might not like it?
Eating according to the “Pear” body type is not suitable for those girls who have immune-endocrine diseases and also suffer from lactose intolerance.
Authorized products:
- and fish.
- Fruits rich in vitamin C.
- Legumes (chickpeas, peas, lentils).
- Complex carbohydrates (buckwheat, oatmeal, millet, bran).
- All dairy products.
- Eggs.
Menu
There are 2 diet options. They differ in their purpose.
For a short period of time
- Breakfast: low-fat cottage cheese, tea without sugar, two or three almonds.
- Lunch: boiled chicken breast and steamed vegetables, full of fiber,.
- Afternoon snack: orange.
- Dinner: a glass of low-fat kefir.
For a long time
This is a long-term option for weight maintenance.
- Breakfast: long-carbohydrate porridge, such as oatmeal, one green apple, a slice of dark chocolate.
- Lunch: Baked chicken breast, boiled lentils, .
- Afternoon snack: orange.
- Dinner: a glass of low-fat kefir or low-fat cottage cheese.
Attention! As in the first and second options, it is important to have dinner four hours before bedtime.
Effect
Since the menu is dominated by proteins and very few carbohydrates, the body will begin to use carbohydrate reserves, that is, the same “side fat”, to obtain energy.
Interestingly, vitamin C will speed up the weight loss process.
According to reviews of the diet for a “Pear” figure, the lower part of the body will lose weight – legs and thighs(the most problematic area).
Reviews
Elena is 24 years old. Before the diet, with a height of 173 cm, she weighed 66 kilograms. In her review of the Pear body type diet, she notes that she followed the restrictions for a month and a half, and now weighs 57 kilograms, and her figure does not look too thin, but rather just toned. In her menu, Elena included protein-rich foods; sometimes she could treat herself to Japanese dishes and exotic fruits. Elena considers movement especially important and advises walking more. Also, once a week you can massage problem areas using special gels and treasures aimed at combating cellulite.
Marina is 31 years old. In 10 days of a diet for a pear figure, she was able to lose 5 kilograms. On the first day of her diet, she ate exclusively dairy products: kefir and cottage cheese. Soon seafood, soups, cereals, and a boiled egg without a yolk were added to the menu. The main thing is to exclude flour and sugar. The girl focused on physical activity. The girl herself selected a set of exercises for the buttocks. It is better not to eat two hours before training and two hours after. Marina was especially pleased that the extra pounds came off from her hips and buttocks, and not from her stomach, as happens when following other diets.
How not to harm your health and withstand restrictions
The most important thing when following absolutely any diet is not to starve. When fasting, the body experiences stress, which can lead to weight gain and stomach problems. Often, starving girls have a weakened immune system and, in general, blood tests can show a decrease in iron levels. The important thing is to eat small portions, but four times a day. Drink two liters of water a day.
In order to do so, you need to take a competent approach to creating a menu and include there those products that you like to taste. For example, if you like cottage cheese, you can eat it more often. But products should only be from the list of spoiled ones. By the end of the first week, you can pamper yourself a little and eat something “forbidden”, but in small quantities and old before 12 noon.
Thus, the “Pear” figure diet will effectively help remove extra pounds from the most problematic areas. The diet menu can be called varied, but do not forget that the amount of proteins should prevail over the amount of carbohydrates.
Watch your diet, stick to the right foods, increase your physical activity and positive results will not keep you waiting!
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“If you want to have a slim figure and an attractive body, you need to work on yourself every day and deny yourself some foods. Yes, it’s cruel, but in life you can’t achieve anything without small sacrifices,” are very true words from the famous and talented performer Shakira, the owner of a female pear-shaped figure, which will be discussed today.
Women with a pear body type have long been considered the standard of femininity and softness. The pear body type was considered a sign of a healthy and fertile woman, ready for motherhood. In our time, ideas about the ideal figure have become distorted, and the weighty lower part of the female body is more of a disadvantage than an advantage.
It would seem that you only need one thing - to lose weight in the loin and enjoy the beauty of your body. But the problem is that the process of getting rid of an impressive butt is not as simple as it seems. With incredible efforts, getting rid of extra pounds on the hips, you are faced with the fact that the disproportion between the upper and lower body remains the same.
That is why the following tips and recommendations regarding nutrition, exercise and self-care will help owners of a female pear-shaped figure achieve the desired shape both above and below, becoming modern ideal sexuality and attractiveness.
And, according to tradition, I want to spur your enthusiasm and desire to lose weight with photographs of stars with a pear body type, who, just like you, are at war with their problem areas of the body and simply look amazing. I am sure that you, too, will be able to overcome all difficulties, so that later you can catch many admiring people. male views.
Characteristics of the female figure pear
I have already touched a little on the structural features of the pear-shaped female figure, so today I will try to cover this topic in its entirety. After all, according to statistics, the majority of women on our planet have a pear-shaped figure, especially for Latino and African-American women.
Classic portrait Women with a pear-shaped figure have narrow shoulders, beautiful small or medium-sized breasts, exquisite and sophisticated wrists, a graceful waist, a slightly rounded belly, large hips and strong slender legs.
As you already understand, all the fat in women with this type of figure is deposited in all places below the waist, and especially - in the hips. Fat deposits are characterized by unevenness and lumpiness, which is a predisposing factor in the appearance of cellulite and stretch marks (striae).
Regarding pears, there is, so to speak, an intraclass division according to the nature of the deposition of adipose tissue. In some women with a pear figure, adipose tissue is deposited on the outer side of the thighs according to the type "breeches", while the buttocks may be flat or small in size.
For other women, the opposite is true - fatty tissue is deposited on the buttocks, creating the effect delicious butt, and on the outer side of the thighs there is almost none. This subclass of the pear figure is more typical for Latin women, and among Slavic women with the pear figure type, the “breeches” subclass is most often found.
The deposition of adipose tissue in the lower body area in women with a pear shape is caused by a high concentration of the female hormone estrogen, produced by the ovaries, in their body. In addition, adipose tissue cells are also capable of synthesizing estrogen, which is why a vicious circle arises - estrogen stimulates the deposition of adipose tissue and is itself synthesized in it.
But it is not all that bad! Due to this volume of adipose tissue in the thigh, women with a pear-shaped figure produce a sufficient amount of adiponectin, a hormone of adipose tissue. Adiponectin prevents the development of cardiovascular diseases and inflammatory processes in the body of women. Therefore, a sharp decrease in weight in a pear can lead to serious disturbances in the functioning of the cardiovascular system (coronary heart disease, atherosclerosis, angina).
Everything has its pros and cons, but the main skill for a woman is to turn all her disadvantages into huge advantages. Let's look at the main mistakes in losing weight that women with a pear body type make, and try not to repeat them.
Mistakes of pear-shaped women when losing weight
The first and most common mistake of all women with a pear body type is starvation or the desire to lose weight on strict diets. The catch here lies in the fact that, according to the canons laid down by nature, the female body begins to lose weight first in the face and décolleté, then in the arms and legs, and only at the end of the fasting test does the fat gradually begin to disappear from the hips, butt and abdomen.
At the end of your fast or diets you get the desired minus 5-7 kg on the scales, but 4-6 kg of them fall on your emaciated face and diminished breasts, and only 1 kg on your hips. Such extreme weight loss creates an even greater imbalance in your figure, and a big butt remains your faithful companion.
The next mistake is a holy belief (reinforced by the media) in what one does set of exercises 30 minutes a day, you can get rid of those annoying extra pounds on your hips. Yes, some kind of “scissors” or leg swings can give such an effect, but only if you repeat each of the exercises of the complex at least 100-150 times.
In order to lose weight in the thigh area, home workouts are indispensable. You must definitely sign up for a gym and do strength and training exercises there. cardio workout, as well as pump up the chest and shoulder girdle to reduce the disproportion of the upper and lower body.
The third most common error is the error in choosing a diet, because often women with a pear-shaped figure try to completely exclude protein and fatty foods from their diet and eat only carbohydrates found in fruits and vegetables.
Squirrels- this is the building part of muscle tissue, which is so necessary to build up for women with a pear-shaped figure. After all, it is known that when muscles grow, fatty tissue is burned, which is what we need. It becomes clear that your diet menu should contain a sufficient amount of protein food, and not its deficiency.
An effective diet for a pear body type
Women with a pear body type are simply lucky compared to women who have a different body type, because they can and should leave the main meal for a while after 19:00 pm. This is due to the fact that it is in the evening that pears have the most active metabolic processes in the body, so the dinner for those with a female pear figure should be hearty and nutritious.
Due to such metabolic features, many pears hardly have breakfast in the morning, snacking on something during lunch so that in the evening they are full to capacity. Well, it’s much healthier for the body and figure to slightly dilute the evening and lunch meals light breakfast from low-fat cottage cheese or cereal bread with unsweetened tea.
On dinner It is advisable to eat dishes mainly from vegetables and fruits: stews, soups, salads, etc. For meat products at this time, you can eat lean chicken or fish, steamed or fried under pressure without adding spices and salt.
Behind dinner owners of a female pear-type figure can treat themselves to lean pork steak, baked fish, cereals, pasta, vegetable salads with olive oil, baked vegetables, cheese and cottage cheese.
From the famous and popular diets I would advise women with a pear figure to eat a high protein diet. For example, the English diet, protein diet, fish diet, Japanese diet, Atkins diet and Dukan diet. Such diets, together with intensive training in the gym, will give excellent results, because their menu will be an excellent fuel for growing muscle tissue, which, as we remember, displaces fatty tissue.
Unfortunately, sweet Women with a pear shape should not do this, due to the fact that consuming sugar threatens the appearance or increase in the area of cellulite. If you are already completely unbearable, then try to satisfy your craving for sweets with a cup of sugar-free cocoa, a slice of dark chocolate with a cocoa content of at least 68%, or marshmallows, marshmallows and marmalade in a single quantity.
Coffee It is also somewhat of a taboo for women with a pear figure, since this noble drink, according to researchers, increases the production of estrogen. Considering that pears already have an excess of this hormone, it is better to refuse your favorite cup of coffee in the morning.
Lastly, pears should try to minimize their consumption. salt in their diet because it retains water in their body, which is responsible for the accumulation of fluid in adipose tissue. Excessive amount of water in adipose tissue is one of the provoking factors in the occurrence and development of cellulite.
Exercises and procedures for women with a pear-shaped figure
Proper nutrition must be combined with physical exercise in the gym, mainly of a strength nature. Exercises in training should be distributed in such a way that 1-2 days a week you develop the shoulder girdle and chest, and the remaining 1-2 days the load should be redistributed to the hips and legs.
Exercises to build muscle mass shoulder girdle are needed in order to reduce the disproportion between the upper and lower parts of the body, since during strength training for the lower part of the body, the upper part, without proper load, will lose even more weight. Training for the shoulder girdle and chest should consist of a bench press, lying down, raising arms with dumbbells, biceps curls and pulling dumbbells to the belt.
For women with a pear-shaped figure of the "breeches" type, strength training for the legs must include lunges with dumbbells or with a barbell, squats with a barbell and exercises on machines that develop the gluteal muscles. Each exercise should be done with the minimum weight for you, in 4 approaches, but at least 50-60 times for each approach.
Between strength exercises it is useful to do pull-ups, jump on a trampoline or jump rope, exercise on a rowing machine. In training for breeches, the most important thing is to work to failure. The effectiveness of a workout can be assessed as maximum if during it you are sweating and your heart rate is high.
Women with a pear shape, with a predominant deposition of fatty tissue in the buttock area, have a slightly different pattern of training for their legs. The workout should start no less than 40 minutes jogging on a treadmill with a high incline, and the strength complex must necessarily include exercises on the simulator plie- a simulator on which you are in a sitting position, a certain load is attached to your legs, and after that, your legs bent at the knees need to be spread apart.
For amateurs fitness It’s better to pay attention to fitbox, tai-bo, krump or hip-hop, because these types of group classes are characterized by a sharp and forceful mode of work.
Considering the susceptibility of women with a pear figure to the appearance of cellulite, it would be useful for you to take a couple of courses while losing weight anti-cellulite massage and wraps with seaweed, honey, etc. If desired, you can help extra pounds disappear from your problem area with cavitation and lymphatic drainage - hardware or manual.
The mechanical effect of these procedures on adipose tissue and skin will not only speed up the weight loss process, but will also bring your buttocks and thighs to an ideal appearance. And it’s not for me to tell you how beautiful it is to have a seductive "fifth point".
Remember, the pear-shaped female figure is a primitive wildness and attractiveness.