5/22/2010 1:42:45 AM
| Hi, you need to create a 3500 calorie deficit over each week to allow for 1 pound of weight loss. You do this with diet (as you suggest), and the rest of the deficit is from exercising. You don't need to add the calories burned with your workouts. Just provide your bdy with enough calories for it to perform it's basic functions and it will know what to do with the rest. |
You want ot feed your muscle and burn the fat at the same time.
Now on to your more specific goals. You need to build more muscle to burn the fat off your hips and butt, and stomach. This is a SLOW process, so you have to be consistent, don't get dicouraged and give up - it may take a good few months before you notice a difference (everyone is different). You will notice it more in you upper body first. Simply because you carry less body fat here (because you're a pear), it will be more noticable. Just always remember that the same fat is coming off everywhere at the same time - so although you bum still looks bigger, it will be carrying less fat than before - I promise you this.
If I were you, I would concentrate on full body workouts, focusing on compound exercises for maximum fat burning. Try, if you can do lift some heavier weights too (this will build more dense, not bulky, muscles). As soon as I started lifting heavier - I burn so much more fat.
You can't tell your body to burn fat from one area, it burns from everywhere. The more muscles you use in a workout the more calories you stand to burn. If you want these calories to be fat, you need to keep lifting weights, so you body knows you still need them. Body weight exercises are fine too, but mix it up. Try kettlebells.
I hope this helps you in some way - sorry if I've gone on a bit