Maintaining slim figure while creating feminine waist, hips, and bum

[Guest dalek]

Hi all,

Could any of you be so kind as to help me with information about exercise and HRT, specifically with regard to the waist, hips, and rear?

I'm going to start HRT in the next couple of months. I don't have any fat to speak of at the moment; to slim down I think I really need only to lose muscle mass, but I'm going to be going to the gym and doing cardio in order to control the fat gain.

So I guess my question is, what exercises would add a bit of muscle and tone to give a nice girly shape in those areas without bulking up anywhere else?

Any help is appreciated greatly.

[Guest Elizabeth K]

Grin - I just got back from working out! But I am 39 months on HRT. But let me tell you how I do it.

Diet BEFORE getting on HRT - male hormones help lose excess weight. Estrogen is a heart-breaker and holds on to every once!

After you are on HRT - understand this simple principal, the fat does NOT redistribute. You have to LOSE the male fat or it won't go away. Any new weight gain will go in female distribution. It SEEMS there is a redistribution but that is not what happens.

When HRT - you lose muscle mass slowly. After a year about 30% - it keeps on going until you have a female muscle distribution. BUT the muscle mass is going to be replaced by female distribution fat and you may not notice. So you may lose weight (muscles weigh more than fat) but actually get bigger.

To lose weight it takes a new way of thinking - and your body is going to react differently now that you are chemically female. The biggest difference is the metabolism and how it now works, trying to save your fat for child bearing. Men stored fat to allow them to survive long journeys and their metabolism is set u to be very cyclic. Women have hell losing weight because our system ignores the brain

Your body will make you weak and sick when you diet, without releasing an ounce! It is a difficult thing for a woman to change this vicious cycle.

You must teach your body you are NOT starving. To do this, slowly reduce caloric intake (or fats, or carbs, whatever... if you are using that kind of diet. SLOWLY

Exercise. You need a minimum of 20 minutes aerobic exercise EVERY DAY! You must convince your body you are not thinking of slowing down, so it will reduce stored energy.

Exercises? The easiest ones are stairs and walking at a risk pace. In the gym, 20m minutes on the tread mill works. I use the cross-country ski machine which is a partial step and partial arm action machine. I then do the butterfly machine (pectoral) for firming behind the breast tissue. I avoid all the other machines, and all free weights. I then do sit-ups on a bench.

My best results in body shaping are the sit-ups. My best results in feeling more energetic are the cross country skis.

I cannot do 20 minutes everyday. I do three days a week instead. 26 minutes on the cross country - 60 to 80 pulls on the butterfly, 40 situps. I also love to bicycle when the weather is good. We also live in a townhouse - living area on the second floor, bedrooms on the third.

So I stay active.

But the diet? Go to a calorie counter site - record EVERYTHING you eat.(Everyday Health - Food and Fitness Journal)

Results? Good. I want to do better but... baby steps!

I hope this helps.

Lizzy

[Guest dalek]

Thanks, Lizzy! I feel very welcomed to the forums by your quick responses to my posts.

That's quite a lot of good advice.

As it stands, I'm at about 10% bodyfat, so I'm not too concerned with losing weight as I am with putting it on, and in the right places. Should I exercise my hips and bum while I've got the Testosterone to bulk up? And put on some mass there that I then tone down while on HRT and doing cardio?

Do you know of any particular exercises that can cheat my figure into the feminine side?

[Cyndee]

Hi, I have been on HRT now for almost 8 months. I lost a bit more than 30 lbs before I started, I have not gained it back mostly due to what Lizzy says above, "Cardio" just about every day (5 mile power walk). I eat what I want and love dark chocolate.

I will mention here are some activities I do in my "core training". To help shape my sides, I do 3 x 40 reps taking an old rake handle (any 5 or 6 foot long pole will do) and place it behind my neck with my arms around it equal distance, then I move back and forth side to side as far as I can go keeping straight and keeping my lower body steady. This motion works and helps to trim your sides, if you want to work on the "hourglass" effect. I do 3 x 20 reps modified crunches` and hold the 90 degree angle with my legs extended at the edge of sturdy chair, then bring my legs toward my body knees touch chest and shoulders, I want to work the upper abdominals as much as possible right under the breasts to increase definition. For glutes, squats and deep knee bends work great, I do 3 x 20 reps. To work hips us girls without the genetic advantage cis women get in their hip bone structures, we have to build some muscle in the hip area to help build the illusion of curves. I do 2 x 100 reps of waist twists, arms placed on sides, keeping legs together and straight move your upper torso side to side as much as you can, many women do this to shape and tone their hips, this motion has helped me get my hips looking a little fuller. I also like the hula hoop, it's fun and works your middle at the same time. I am 6' 4", 214lbs, and measure currently 44a, 36, 43, mostly due to these simple toning exercises and lot's of power walking, I get compliments on my shape, it's hard work, HRT does help. My electroylsis lady friend just complimented me on my figure yesterday (yeah feels good girl). There is a really good video for transsexual women on youtube, that describes many exercises you can do to feminize your body and build curves. Many others have linked to it here, I will provide it again for your benefit. I have used these exercises and they do work.

http://www.youtube.com/watch?v=8udQ-h4Y4BY

Curves rock !

Cindy -

[Guest dalek]

Thanks so much, Cindy! That's exactly the kind of thing I was looking for.

[Guest Elizabeth K]

Well after over three years my hips and thighs (butt) came in on its own. I found that as a woman I will be like my sisters with pretty legs, but good, solid thighs, especially the back sides. So the cross counntry ski workout does exactly what I want. I avoid the leg lifts and leg pushes machines as I don't want to overwork my knees at age 64. Situps- like I mentioned, really helped with my more narrow waist - good and quick results because I was a bit out of shape when I started, though my weight was okay and I had already lost the male beer belly. I just do not under any circumstances want upper body work on the machines - just a touch of toning at the pecks. And anyway - I bike enough already (Racer bars - 40% of your weight on the bars when riding - lotta muscle training that way). It's mainly cardio for me now anyway - I watch the HR on the screen for the cross counrtry - take it to 117 HR and stay there, rather than watch the speed.

Lizzy

[Guest Mayrah]

Thank you for the youtube video Cindy, was a fun but relaxing workout.

I myself slowly started doing the Brazil Butt Lift workout for toning the booty! They got different type of shedules to follow depending on the shape of your butt.

And ive also started doing Insanity for pure cardio, no equipment needed.

[JJ]

I need to watch this video so I know what I don't want to do

Johnny

[Guest Kelly-087]

Running~ (Seems to be my answer for everything in this forum.)

I can always tell if a girl has a tendency to run a lot. She either has long, pretty and slender legs, but have great shape. Or if she's an olympic athlete, she probably has massive muscles that put most men to shame (lol)

[KathrynJulia]

My workouts involve my volunteer activities coupled with exercise. Instead of riding behind a self propelled mower, I walk. It's amazing how the lbs melt off walking behind a 48 inch self propelled mower deck. The ground is level and doesn't require a great deal of strength from me, but walking 9 acres at a crack at a fast walk tends to get me pretty fit. I can't wait for the kids to come to camp each summer. My little diabetic campers just melt my heart, I love those kids so. By the day they arrive, I'm over 4 decades older then they are and I can leave thenm huffing and puffing in my dust, the little couch potatoes. I'm just glad they don't see me in the spring pushing my walker. By summer time I'm ready for the Special Forces and Army Rangers. I love my little fat farm diabetic camp and my volunteer exercise routines. Give me a beautiful sunny puffy cloudy day in the low 70's. Birds singing, hawks and eagles soaring and the smell of fresh mowed grass and I could not be happier. Kathryn

[Guest Robin Robin]

Grin - I just got back from working out! But I am 39 months on HRT. But let me tell you how I do it.

Diet BEFORE getting on HRT - male hormones help lose excess weight. Estrogen is a heart-breaker and holds on to every once!

After you are on HRT - understand this simple principal, the fat does NOT redistribute. You have to LOSE the male fat or it won't go away. Any new weight gain will go in female distribution. It SEEMS there is a redistribution but that is not what happens.

When HRT - you lose muscle mass slowly. After a year about 30% - it keeps on going until you have a female muscle distribution. BUT the muscle mass is going to be replaced by female distribution fat and you may not notice. So you may lose weight (muscles weigh more than fat) but actually get bigger.

To lose weight it takes a new way of thinking - and your body is going to react differently now that you are chemically female. The biggest difference is the metabolism and how it now works, trying to save your fat for child bearing. Men stored fat to allow them to survive long journeys and their metabolism is set u to be very cyclic. Women have hell losing weight because our system ignores the brain

Your body will make you weak and sick when you diet, without releasing an ounce! It is a difficult thing for a woman to change this vicious cycle.

You must teach your body you are NOT starving. To do this, slowly reduce caloric intake (or fats, or carbs, whatever... if you are using that kind of diet. SLOWLY

Exercise. You need a minimum of 20 minutes aerobic exercise EVERY DAY! You must convince your body you are not thinking of slowing down, so it will reduce stored energy.

Exercises? The easiest ones are stairs and walking at a risk pace. In the gym, 20m minutes on the tread mill works. I use the cross-country ski machine which is a partial step and partial arm action machine. I then do the butterfly machine (pectoral) for firming behind the breast tissue. I avoid all the other machines, and all free weights. I then do sit-ups on a bench.

My best results in body shaping are the sit-ups. My best results in feeling more energetic are the cross country skis.

I cannot do 20 minutes everyday. I do three days a week instead. 26 minutes on the cross country - 60 to 80 pulls on the butterfly, 40 situps. I also love to bicycle when the weather is good. We also live in a townhouse - living area on the second floor, bedrooms on the third.

So I stay active.

But the diet? Go to a calorie counter site - record EVERYTHING you eat.(Everyday Health - Food and Fitness Journal)

Results? Good. I want to do better but... baby steps!

I hope this helps.

Lizzy

I just love you.

I only hope i can do as good as you when i get to that point. That work out routine is insane. did you see my first day in public pic's yet.

Love, Robin

[Guest CinnamonSpice]

Elizabeth K: thanks for the info!

I was wondering about the 'fat distribution' and whether or not dieting before HRT would be helpful i.e.- if I could use the fat I already have to help make my future femme body shapelier. Alas, it seems that I need to lose the fat now. Anyways, thanks for the info!!

[Guest LizMarie]

Remember, everyone is different! I lost nearly 20 pounds over the first year on HRT, most of it thankfully coming from my midsection though some from elsewhere, and I put on an inch around the hips (rear).

Lizzie K's recommendations are all still valid, just that each of us will react differently based on our genetics and our metabolism.