T Nation

Pear-Shaped Friend Needs Help


#1

Okay, so one of my friends is just getting started in weight lifting. He's pretty out of shape and as stated before, has a pear-shaped body. I've been asked to give him a program for him to follow for the first month or so of lifting.

After reading the stuff on this site for a couple months and from personal experience, I've decided to start him off with bodyweight exercises only. Right now, I want him doing pushups, pullups, and inverted pushups(dips). Is there any thing else I should add? What kind of day by day scheme should I put him on?


#2

Bodyweight squats,split squats. Never, no matter what your doing neglect the legs!


#3

Wow, I'd totally forgotten about legs. I'll be sure to teach him how to squat and get him on that as soon as possible.


#4

Is he truely pear SHAPED, in the sense that he has wide hips and narrow shoulders, or is it more of a bodyfat issue? It sounds like he may need to get his diet in order.


#5

Lunges are nice for legs also.


#6

i lost 20 pounds over 6 pounds from not drinking soda and having fastfood. I didn't even get much excersise besides that...

Start out with a good diet and cardio. Make sure he sticks to it, fat people are very sneaky about what they eat... well i was :slight_smile: I'm still a bit chubby, but i'm just glad my fat's going away :slight_smile: