Inverted Triangle Body Shape-- Slimming down upperbody

wursula88

Hello,
I just have a quick question. I am currently trying to do some cardio, running/elliptical and eventually hula hooping.
I'm venturing into the strength as well.. Now my question is--

What is the best workout to slim my upper body but build my lower body? I have an inverted triangle shape (Large Shoulders, large bust, narrow hips... Just like a Swimmer)
Now I want to build up my legs so I'm not so disproportionate. (Leg Press, Leg curls, Incline walking/running, eventually weighted squats).
I am confused about my upper body though. I want to get rid of the fat under my arms (like along the sides of my body--my lats) and my back fat. I know cardio reduces fat all over, and I know there is no spot reduction. My main question is about tightening it up. So should I do high reps low weights on upper body while maintaining low reps high weights on my lower body? I have skinny muscular legs and I just want the rest of me to fit, but not being so... V like. I'd rather try and get a slight X shape.

Also-- The lat pull down, if I did that with low weights and high reps, that won't bulk my back and arms up? I don't want that wide back V that men have. I already have a natural one to a degree, and I build muscle quickly and don't want man arms/shoulders/neck.
I am trying to get my curves back.
Any advice is welcome.

Also, In addition to cardio I'm trying to reduce my calories. I'm not being insane about it, but I am trying to use it as a simple guideline, not the end all be all.


Thanks :flowerforyou:

daterminedfatburnerX

Girls don't get bulky by lifting weights unless you up your calories majorly. I have the same problem wide shoulders and fat tummy but lifting mixed with cardio start to make my body even out.

wursula88

Hi,
Thanks for the reply.
Yeah I've read that, but everything I've read has been contradicted somewhere else so I just wanted to make sure and get others opinions as well.
Just super worried about getting wider in the top half !! I've had enough of it already I don't need to add anymore. ha!
Thanks

zuritadas

Dear Wursula88, I just read your comment and I have the same exact issues. I am starting the gym tomorrow and I would apreciate so much if you would to let me know what did work for you.
Thank you so much in advance!

ndj1979

wursula88 wrote: »

Hello,
I just have a quick question. I am currently trying to do some cardio, running/elliptical and eventually hula hooping.
I'm venturing into the strength as well.. Now my question is--

What is the best workout to slim my upper body but build my lower body? I have an inverted triangle shape (Large Shoulders, large bust, narrow hips... Just like a Swimmer)
Now I want to build up my legs so I'm not so disproportionate. (Leg Press, Leg curls, Incline walking/running, eventually weighted squats).
I am confused about my upper body though. I want to get rid of the fat under my arms (like along the sides of my body--my lats) and my back fat. I know cardio reduces fat all over, and I know there is no spot reduction. My main question is about tightening it up. So should I do high reps low weights on upper body while maintaining low reps high weights on my lower body? I have skinny muscular legs and I just want the rest of me to fit, but not being so... V like. I'd rather try and get a slight X shape.

Also-- The lat pull down, if I did that with low weights and high reps, that won't bulk my back and arms up? I don't want that wide back V that men have. I already have a natural one to a degree, and I build muscle quickly and don't want man arms/shoulders/neck.
I am trying to get my curves back.
Any advice is welcome.

Also, In addition to cardio I'm trying to reduce my calories. I'm not being insane about it, but I am trying to use it as a simple guideline, not the end all be all.


Thanks :flowerforyou:

1. you cant spot reduce. So fat is going to come off from where it wants, and you can't do anything about that.
2. I am assuming that you are eating in a calorie deficit, which means that you will not get "bulky". Even if you were eating in a surplus it would be hard for you get bulky as woman carry less testosterone than men do.
3. I would suggest getting on a structured lifting program like strong lifts or all pro beginner routine, continue eating in a calorie deficit, and make sure that you are hitting macros and micros.
4. I would suggest that you accurately track calories through logging on MFP and getting a food scale. If you do not know how much you are eating, then how do you know if you are in a calorie deficit or not?

jemhh

A fit upper body with a V taper is a lot different than a fat wide upper body. I wouldn't be so quick to rule out upper body training if I were you. My suggestion is to focus on losing fat while doing a solid weightlifting routine. (I'm linking a bunch below.) While you're eating in a deficit to lose fat, you may build some muscle but it won't be a ton. Your muscle may increase in size somewhat due to water retention. Don't confuse that with building muscle quickly or getting bulky. Keep lifting and as the fat goes, your arms/back will look better.

Also while you're losing fat, your legs are unlikely to grow much, especially if they tend toward thinner/less curvy. Keep lifting though as it will help you build strength and once you can eat at maintenance or above, you will be able to work on making them grow.

* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Stronglifts - http://stronglifts.com/
* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/