PEAR Shape to V Shape

Check out my client Erika’s transformation where he put on a whole bunch of muscle

Transforming from a pear shape to a V shape. Is it possible and more importantly can you do it.

The answer is yes even if you don’t have great genetics you can follow this two-step guide and transform your body.

If you have some belly fat and some love handles and you feel like your body looks more like a pear rather than av you’ll find this video very useful.

I’m giving you guys everything you need to know so there’s gonna be a lot of information so you may wanna take some notes.

What’s the difference between a pair and a v let’s start there. The pear shape will typically have excess fat around the midsection and not much muscle mass around the upper body especially around the lats and the shoulders.

The v shape is the reverse of that, there’s a lot more mass in the upper body around the shoulders and lats and a lot less Mass around the midsection creating an upside-down triangle or a V shape.

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The first step is to focus on building muscle in the lats the lateral head

and back head of your shoulders and then our secondary focus should be to build up the chest and the upper back.

Why are we focusing on building muscle first, well because most people that have a pear shape usually lack muscle mass in their upper body

and by building up that muscle first that muscle is going to help you burn the fat later on much faster.

Now you can’t convert fat to muscle that’s an old myth so it’s not like you’re gonna be taking your belly fat and turning it into the muscle for your shoulders and your lats.

But fat can be broken down and used for fuel rather than breaking down your muscles and using them for fuel.

This is one of the reasons why it’s well-known that people that are heavier have an easier time putting on muscle then skinny guys.

To create and maintain the muscle you need a lot of energy and if you’re carrying a lot of fat around your midsection that fat is a pouch of your body’s energy reserves.

So when you’re trying to build these muscles as far as diet goes I wouldn’t even worry too much about eating in a calorie Surplus just eat really healthy foods,

natural sources of carbs proteins and fats to your fill. Avoid junk food and processed foods but don’t limit macros.

Also, Don’t overeat by forcing yourself to finish whatever is in your plate instead always allow yourself to finish it later when you’re hungry again.

At the same time don’t worry about limiting your calories even if you gain some more fat while building the width you’ll get rid of all that at a later step.

One of the most important muscles for you to work to widen out is going to be your lats.

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You won’t see someone that’s really wide without some really good development in the lats.

To build up the lats the best exercises are wide grip Pull-Ups, wide grip lat pull-downs both neutral grip and regular, deadlifts, and dumbbell and barbell pullovers.

Let’s go over each one of this one by one. With pull-ups if you can’t do a regular pull up not only are there assisted pull-up machines in most gyms

but you can also get resistance bands that you can wrap around the Pullup bar to help you up.

If you do decide to do an assisted pull-up whether it’s with a resistance band or with a weight stack just make sure that you make those pull-ups as challenging as possible.

Aim to clear your chin over the bar for your first couple reps and then you should barely be able to pull your nose over the bar by the 10th rep.

If you’re flying up and down all 10 reps you have to reduce the amount of assistance that you’re getting……either drop the weight or go to a lighter resistance band.

Over time you want to drop the assistance weight to nothing so you can do pull-ups with your body weight.

When you’re performing the pull up make sure you’re pulling with your elbows not your hands and try to flare your elbows out.

Once you start doing 10 reps with your bodyweight then you want to start adding on weight on a dip belt.

The point is, sleep regress with the weight load that you’re using even with pull-ups. the heavier weight will help widen you out.

The same idea applies to wide grip lat pull-downs. I don’t care if you start off pulling down only 10 pounds the point is to increase the weight

that you’re using as often as you can while maintaining good form and staying within a six to ten rep range.

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Make sure when you’re doing the lat pulldown you’re flaring out your elbows and pulling with your elbows and squeezing your back.

With pullovers, the best way is to lay perpendicular to the bench and then pull over your head with a dumbbell or a barbell.

I prefer dumbbell. also as you bring the dumbbell over your head towards the ground take a deep breath in every time and then exhale as you come up.

When you come up you want to stop before the dumbbell is eye level because when you bring the dumbbell past your head the tension transfers from your lats to your chest and triceps.

Now besides the lats, another really important muscle to widen out is the back and sides of the shoulder.

Why the back of the shoulder? Well, it may surprise you to find out that the back of the shoulder is more responsible for an illusion of width than even the side of the shoulder.

You will be working your entire back including your lats and back of the shoulder with deadlifts as long as you choose a heavyweight.

Deadlifts are primarily used for the hamstrings and glutes, but they are really effective at building mass in your back when you use a heavy weight load.

Other great exercises for the shoulders are lateral raises, lateral raises with your elbow bent, face pulls, bent over reverse dumbbell flies and reverse flies using cables.

Whenever you’re doing lateral raises and reverse flyes whether you’re using cables or dumbbells you want to try to keep your elbows slightly above your hands when raising.

That’s going to put all the pressure and tension on your shoulders. With face pulls to keep your elbows really high and squeeze your back as you bring the Rope to your face.

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Now you also want to make sure that you work your chest and back and your legs of course but for with the lats and shoulders are going to be the most impactful.

After working these exercises into your routine for about 3 to 4 heavy sets per exercise with 6 to 10 reps twice a week for anywhere from six to twelve weeks you should start to notice more mass in your upper body.

at this point, I recommend that you move on to Step 2  which will be to burn the fat off of your love handles and your midsection.

Unfortunately there’s no way to Target fat burn you can’t pick an area of your body that you want to lose fat from and targeted it with an exercise.

the only way to burn fat is to burn fat as one unit from your whole body evenly. The good news is now that you’ve built up some muscle mass you’re going to burn the fat off your whole body a lot easier than before.

I recommend you cut for a minimum of four to six weeks depending on how much fat you have to lose.

There are two things that you have to concentrate on to burn your belly fat

number one keeping insulin levels low and

number 2 maintaining a calorie deficit.

So in the Second Step, you will want to focus on counting your Macros or planning similar meals every day so you can estimate how many macros you’re having.

But the point is that this phase is going to be a lot more regimented diet wise.

there is no one right way to burn fat. you have a lot of different options available to You including keto intermittent fasting and even higher carb diets can all work for fat loss.

The main thing once again is to tilt the energy balance in favor of a calorie deficit and keep insulin levels low.

Once you finish these four to six weeks I want you to go back to concentrating on building up your upper body some once again eating your fill with real natural foods.

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and you could cycle as many times between Step 1 and step 2 until you have the V shape that you’re looking for.

Now I know that these fixes aren’t magical and they’re gonna actually take your time and effort but this is a bulletproof Step 1 Step 2 solution that will work for anybody that’s willing to put in the time and the work.

This is how you sculpt your body from a pear to av, and the effort and the time required should serve as proof to you that it will work

because most people don’t have that V shape because they’re not willing to consistently cycle between those two steps to change their body shape.

again put in the work be consistent and I’m talking to you can you change your body shape.

that’s it I hope this tip helped you out. if you enjoyed these tips please visit my website gravity transformation.com where you can get a lot more than just another diet and workout plan

So step one from going from a pear shape to a V shape is not to burn the belly fat it’s also not to burn the love handles it’s actually not focusing on burning fat at all.

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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to support@gravitychallenges.com

Founder // Gravity Transformation, Max Posternak
2019-07-06T23:50:41-04:00