Hi, Shirazmn,
I can't tell you how PM will affect the workouts, but I can suggest key elements for working out.
- Decline bench press, builds bottom of the Pectorals, to make a larger projection: Do a bodybuilding routine (chase the pump)
- Hip exercises as
Lananonymousmentioned:
http://www.breastnexum.com/showthread.php?tid=27344&pid=194529#pid194529
- special interest here:
http://www.criticalbench.com/train_widen_hips.htm and
http://bretcontreras.com/growing-glutes-...-the-legs/
That leaves how to trim the waste (spelling intentional), and that's where it gets ugly. The above stuff can be worked into a 3X/week workout scheme; the rest needs to be done daily.
1 - clean up the diet, and check your portions.
A - Velocity diet or Slim-fast dieting would help if breakfasts are an issue. Velocity diet is better overall; you can hybridize a bunch of things, too, from Ketogenic or Paleo or Blood Sugar Diet. That means, take the recipes and portions, and sort out a diet schedule. a 2/1 or 5/2 diet works well. (2/1: 2 days high protein followed by one day of high carbs. that means 60% of the diet is protein for two days, with 20% carbs and 20% fat, followed by 1 day of 60% carbs, 20% protein, 20% fat.
5/2 means it's not as strict on the days, you just make 2 non-consecutive days semi-fasted - no more than 800 calories in a day. Don't do it on the weight lifting days, choose "off" days.
Blood Sugar Diet is great if diabetic, and with some apple cider vinegar, you might be able to get off meds, but that'll depend on the body. Just a random note.)
With diet addressed:
The hardest part is being IN MOTION all the time you can.
Improvising around that, use half hour sessions of interval training, and/or HIIT (High Intensity Interval Training), HIIT being more like 15 minutes. And you can "cheat" a little, by setting the interval session to 30 minutes, but also breaking the session up for sets of ab exercises. So, 10 minutes on the machine, followed by a set of crunches; repeat. Objective is to get blood into the muscle tissue under the fat layer, which then increases the fat drawn from that location. Minor increase, but 1% over time, it's like compound interest.... Accumulates over time.
That would have to be done as often as possible, talking 2 sessions / day, with weights replacing one session per day. (Note, too, this can be hybridized: the treadmill walk from critical bench can be done in a fasted state, and you keep your heart rate low, it's just walking. This could be done for an hour, with the right supplements, following a T-nation article here:
https://www.t-nation.com/training/ultima...-disclosed - And there are others, you can walk as much as possible and get better all around. This one is specifically fat loss using a low-intensity level, fasted approach.
Can also use that time to practice high heels walking, and there are even high-heeled sneakers (wedge design).
To step it up, add sessions of sprints or similar high intensity stuff (e.g., shuttle run). Then you can go walking to burn the fat the high intensity training frees from those fat cells.
Last note on the waist trimming, one to consider really hard: Twists and hula hooping. Twists were Pinnochia's idea, high volume, unweighted, daily, waist twists. She showed it raising the visible waist. Hula hooping would build on that, and there are kits out there which will allow you to learn how to effectively hula hoop - activating all the core muscles, but not building them like a body builder.
You want to train like a body builder for certain muscles and certain results (makes for low body fat), but you'll actually want to PUT BACK certain fat levels in certain locations. Maybe off-label volufilene use? :-) I mention this because at a social gathering, I ran into a Trans* individual who showed very male behaviors (MTF), and - VERY defined muscles in the legs. Not big - but ZERO fat deposits, making for an unpleasant line. No softness, just angles and muscle. She was probably about 160, but had gotten there by dieting alone, and no concern for where the fat had come from or been lost from. And from prior experience, I've seen women so skinny WRT body fat, you could pick out muscle striations in her glutes, through leggings; she didn't have the deep declivity under the quads (made a line running from hip to knee, probably 1/2" or so deep, which accentuated the muscle mass - which was not excessive. But she looked like a man that way, not even a Crossfitter or female body builder. So we want to avoid that, and even put fat back in to ensure curves.)
The one thing I DO know about using any sort of estrogen is, it changes how the muscles use energy. Men can do more work with poor form and heavier weights. Women can approach closer to their maximum weight, while retaining good form. So, a man gets sloppy around 80% 1RM ( One Rep Max). Woman can get to 90% or even 95% 1RM - but she's doing 125#, he's doing 300#. He's got another 75# at least in him; she's almost topped out. But, she can also train hard again the next day - he can't.
Specialization. :-) Got to love it.
I'm working on some ideas myself, but - life is too busy to codify and make a product of it. "Maybe tomorrow..." :-P
Question always comes down to, what trade-offs will you make to achieve what you want?
I don't get to move most days - 8-10 hours is spent sitting. 2 hours commuting. and most of the time at home is spent sitting, too. So, I have been training to sit on my fat @$$.
You see how life reflects our "goals," right? ;-)
Congratulations on planning to change that, and best of luck. I'll see if I can get some time to complete the project for training... If so, I'll post the Alpha version here, and we can refine it for everyone.
-Dianna
PS: Another good article, on walking, I just found:
https://www.t-nation.com/training/get-ri...et-walking
Talks about getting moving to burn fat. Getting moving with walking, or just getting moving.
When to Walk
Timing isn't super crucial when it comes to walking. If you just want to be fitter and healthier then walk whenever you can. The total duration doesn't even have to be continuous. If you want to burn fat, the best time to walk is in the morning before breakfast.
The second best time to walk is right after a tough weight-training workout –the workout will have burned off a fair amount of glycogen, leaving your body ready to tap into fat –and the third best time is basically any time you can.