Exercise! - Exercise for top heavy woman?
06-02-2007, 08:23 PM
I'm top heavy, I've gained my weight in my stomach, back, chest and shoulders. I looked into a three way mirror at the mall the other day, yikes, from the back I looked like a football player. I used to be so tall and slim through my 20s, now I'm almost 180 and I'm 5'9. Does anyone have any ideas on how to slim down my upper half and shape up my legs and butt? My legs are thin and model looking, maybe a little too thin. I'm 39 and realize I'm not going to look like I did when I was in college - but I'd like to feel good in clothes again. I used to wear anything and felt like I looked good.
06-02-2007, 09:43 PM
I want to know too...I am having a hard time loosing my belly!
06-03-2007, 12:22 AM
I've read the book about Exercise for Type and here's what it says if you are top heavy... They call it a cone/apple/v frame - just wondering if I really shouldn't do much on my upper half for weights. I started doing the Body Sculpting Bible but there's a lot of work on the upper body. Maybe I should focus more on abs and lower body for now - I'm 20-30 lbs overweight - I'm about 177, 5'9 and want to get down to 150 or 155 again.
1/2 aerobics and 1/2 weights mix
Heavier weights on legs, and extra reps
Lighter weights on arms and less reps
3 core days per week of aerobics 45-60 min
3-4 extra days 30+ minutes
Bicycle, stair step, walk hills, jump rope (do max resistence on stair step), running
Goad is to reduce fat on upper body and increase lower body
Ab work - extensive as abs are usually weak in this body type, fix bad posture
Best exercises - spinning, squats, lunges, leg presses, leg ext and curls, stair climbers, stationary bike (high res), upper body stretches, jumping with speed rope, dead lifts, ankle weights, all lower body exercises, slow walking on hills, inner & outer thigh machines, treadmill with incline.
Celebs - Demi Moore, Madonna
Avoid Epilictal trainer, bench press, triceps and kick backs, hand weights, all upper body exercises, aerobics classes with upper arms, jumping with weighted rope.
Rule - high reps and low resistance for upper arms, low reps and high res. for lower body, focus on abs and back exercises.
Goal to be a more hour glass figure
06-03-2007, 02:07 AM
Man I hate most of the stuff they recommend and LOVE all the stuff they say to avoid!
06-03-2007, 09:52 AM
I really wouldn't worry about avoiding upper body workouts. I'm bottom heavy (thick thighs, booty and a tummy) and I always did heavy upper and lower body workouts. I never gained any inches anywhere when I did weights.
You can use weights to help shape your bottom though. Lunges, squats and other leg workouts will help you shape your bottom.
I wouldn't worry about avoiding any type of cardio. Cardio will help you lose fat which will help even out your body.
06-03-2007, 03:04 PM
I think you are right, if I lose the fat my body will naturally be evened out, it was before when I was skinny - it's just that I gain weight on my upper half only and keep skinny legs (strange looking and basically means I CAN'T gain weight with this figure type). I just have wide shoulders bone wise but that's not the end of the world if my back isn't fat. I do need to work my stomach and butt. I looked in the mirror today at my butt naked, there was cottage cheese fat. I am so angry at myself. I worked so hard to get in shape about two years ago after a baby. I was into size 8 even in clothes and now it's size 12-14, 20-25 lbs heavier. I'm going to do this exercise thing for life this time. I just feel better, look better and have more self esteem. This weight is tiring too. I look worn out and older now. So at least for three weeks I've been consistent at pulling out the old dvds and weights - I haven't really lost, I gained a few pounds, that happened last round when I lost weight - I think it's a little muscle gain at first as I like weights.