Each of us come in different body shapes, and if you happen to be pear-shaped, then it means that your build efficiently accumulates fat on the hip and thigh area. Generally speaking, this body type is considered to be healthier compared to those with apple-shaped bodies. Moreover, those who have pear-shaped bodies are known to have less aggressive insulin response which means that their blood sugar fluctuations happen less which also limit the chances of overeating. However, this does not exactly mean that people with pear-shaped bodies do not have a problem with storing excess fat.
While our bodies are built differently and as they are, change is always possible. If you are someone who is looking to make a change in your pear-shaped build, then here are two things you can do:
Stick to a low-fat diet
It has been found that people who tend to store fat predominantly in their hip and thigh area have fat cells that store the fat they eat. Hence, sticking to a low-fat diet could just be an effective remedy for this instance. A diet that is calcium-rich (toss up broccoli, spinach, and other leafy greens into your meals!) yet low in fat (think yogurt and low-fat milk!) can do absolute wonders! Ideally, a person with a pear-shaped body should have a diet that is 45% complex carbs, 45% lean protein, and 10% good fats.
Just like any other body types, lift weights to make significant changes
While aerobic and cardiovascular exercises are known to torch down body fat and eventually lead to weight loss, this type of fitness regime simply won’t work on people with pear-shaped bodies. Going pure cardio will only make someone with a pear-shape build look like a “smaller” pear and still have the same frame, just a little bit leaner and defined.
Now, what definitely works is setting up a workout routine that focuses on resistance training at least four times a week, which is a known surefire way to make significant changes on a pear-shaped body. Resistance training or lifting weights does not just torch down body fat for people who are pear-shaped, it also builds the upper body which essentially gives the illusion of a smaller-looking lower body. That said, weight training has been found to be a very effective way of reshaping a pear-shaped body, making it look more aesthetically symmetric.
Moreover, working on building the upper body is an excellent remedy to even out a pear-shaped body. Back, shoulder and chest workouts should be included in a resistance training routine, as well as body weight exercises such as push-ups and inverted rows.
The bench press is a lift known as a great upper body builder, working several compound muscles in the upper body area all in one go. Although for beginners, doing dumbbell chest presses in lieu of the bench press can just about do the trick.
As for building broader shoulders – military press, lateral raises, and reverse flyes can absolutely do wonders. And for the posterior chain or the back, exercises such as lat pull down, pull-ups, and seated cable rows should be included in the weekly workouts.
However, people with pear-shaped bodies should never neglect leg days, regardless. Don’t keep leg and lower body workouts out of your routine even though you are trying to build a bigger upper body to even out your build. Work on those legs still, all while working more on building your upper body.