"Exercise & Diet"

   how to get that feminine form

exercise

If you're one of those thin, feminine girls with the perfect basis of which to start as a woman - well - I hate you!!! ::)) I've got one of those bodies most "guys" would prefer to have - my form responds rapidly with muscle growth from all forms of exercise - not exactly ideal for female development!!

It is difficult to achieve a tight, feminine body, without affecting your "male" appearance. In no area is this more challenging than in the development of one's chest. I worked hard to identify an exercise routine that would make my chest look better in a bra - and still look "masculine" - when I go to the beach as a guy.

I came up with a workout regimen that was ideally suited for both Miss Reyes, and my male self. I call it my "Renee Routine".

Before undertaking any exercise, it is very important to stretch first. Stretching offers so many benefits. It elongates muscles, prevents injury, pumps blood into the areas you will be working - and helps you move better on the dance floor! ::)) Take 5 minutes before each exercise ritual and stretch well.

The very first thing you'll want to do is record all your current measurements and weight. Sometimes we can't visually see all the progress we're making - but the numbers won't lie to you. The tape measure and scales can become your personal cheer leader if you'll let them in the game.

If you'll stick to an exercise program for just three weeks - I promise you'll start to see results. The key is developing the exercise habit. If you miss a few days, don't let that be an excuse to drop your program. Let it be your motivation to start anew. Come on GF, let's hit it!! ::))

chest development - 2 - 3 days a week

Pullovers - a girls best friend

When a personal trainer is working with a genetic female on her chest development, he will often focus on upper chest development to provide fullness to the breasts. Since we're a little light in that department, we want to focus on growing the lower area - to give us something to fill that Wonderbra. ::))

I want to clarify something in this department based upon letters I've received: we are not "growing" breasts with these exercises. Rather, we are "designing" a chest that will look very feminine in a bra. Such a chest will "tight" - but not "thick".   

I only do one weight related exercise in the chest department - pullovers. if you only have the time (or motivation) to do one form of exercise - this is the one for you! They have a great effect in that they stretch all your upper body muscles, build your chest in a more feminine manner, and they even work your love handles - all with very little arm growth! Nice combo! ::)) By not focusing on the development of your bicep - but still getting exercise in your upper arm - you will find your arms burn off fat, retain strength - and slim down to a more feminine appearance. 

The bonus comes from the fact this exercise tends to stretch and exercise your lower chin (reducing that "double chin" look. I know of no exercise more effective for this problem. Could you ask for anything more?

I use light weight, (20-30 pounds), high repetition (20-25) "pull overs". You will need access to a workout bench and a dumbbell to perform this exercise.Tips on neck, lower bottom as lower weight to add stretch and resistance. 

Begin with the dumbbell held over your head. Don't just bend your arms much - we're not trying to build our triceps. Rather, keep a slight arm bend and let your chest and back hold the weight. 

Slowly lower it behind your head. Be sure and keep your "behind" low - to enhance the stretch. It will naturally want to move upward, with the backward movement of the dumbbell. I actually push mine even further down as the dumbbell reaches it's lowest point to improve the stretching sensation. 

When you raise the dumbbell back over your head, try to pull with your chest and back - not your arms. When you've tried it awhile, you'll understand better what I mean.

Another tip: as you get adept at this movement, try lowering your behind a bit as the weight is almost fully extended behind your head. This will offer further resistance to tighten those love handles. and our tummy. Also, try to keep a bit of "strain" on your neck below your chin as you exercise. This will happen somewhat automatically during pullovers - but remain conscious of keeping it going. It will result in a slimmer face over time.

The key to both these exercises is proper breathing. On the flyes, you breath in as deeply as possible when you extend your arms outward. You exhale fully when you bring them back together in the front. With pull overs, you breath in deeply as the weight is being lowered behind your head, and exhale as you are bringing it back up.

Weightless "Flyes"

"Flyes" are typically an exercise bodybuilders use to enhance the outer portion of their chest. They lie on a bench, using the dumbbells to provide tension, and extend their arms to build outer chest mass. I found a movement that gets similar results, without the bulking up.

This exercise will develop the outer portion of your chest. Along the way, you'll get a nice firm set of tissue to help with that cleavage - we all love so much. Just don't go too far - I don't want to be jealous of your "tit's" if we ever meet. ::))

Begin with your arms crossed in front of your body. Slowing bring them as far back as you can reach - like you would for one of those really big "yawns". Hold that stretch for about 3 seconds, and slowly bring your arms back across your front. As you bring your arms back to your front, flex your stomach, your arms, and your chest - as tightly as you can. Hold this position for about 3 seconds. Repeat this procedure until you can do 25 in a row. That's a good target to maintain and will give you the look you're after.

Armed for Womanhood

I've only got one recommendation for the workout of your arms: don't. Between the pullovers you'll do for your chest, the stretching you'll do with the flyes, and your everyday activities - you'll want no further development.

Most of the time, our biggest challenge as TG's is with arm reduction. I've included a photographic history of the evolution of my biceps. The first picture (upper left) is my arm as an athlete - actually I'm "deep sea fishing" in the photo. I doubt I could pass as a woman with that arm! LOL

In the second photo (right), you'll notice a less defined arm, but one in which weight loss is the only way out. Finally, (lower left) you'll see a picture of my arm today. I still have every bit of the strength (and more) I had in the second photo. Through dieting, exercise and stretching, I got the look I was after - you can too!! 

abdominal development - daily

Let's face it, if you want to look fem - you've got to try and make sure your tummy is flat as possible. Why is this so important to a t-girl? Simple. We don't have a GG's naturally wide hips to offset any extra room in our waist. With a flat tummy - you're just a girl with narrow hips. With a belly, you will look like a guy.

To accomplish this task, I bought an "ab roller". Although I'm not into gimmicks, I must admit they really work!! What makes them extra special is that you can turn sideways and work off those love handles. All this without straining your neck. Be sure to review the pamphlet included with your device carefully, and follow the suggested routine.

The key to flattening your tummy is daily workouts. Unlike the chest, the abdomen gets worked all day, (even as you eat) and needs more constant exercise to get results.

I do my abs first these days - as I find that I get a better stretch in my pullovers if my stomach is already tight from exercise. 

Incidentally, workouts don't have to be boring! Spice them up on occasion with some lingerie. It will certainly motivate you to work that much harder. ::))

legs and "behinds" - 3 days a week

This is the only department we often start on decent fem footing. Most women drool over our legs when they see us en fem. Unfortunately, I ended my football career from a shattered ankle, which still gives me problems. Running is out for me, and I find walking too "boring".

I prefer bicycle riding for the right development in both firm legs, calorie burning, and a tight little behind. I try to vary my riding between fast and slow; standing and sitting, etc. - in order to work different muscles.

Note as you ride which muscles feel "strained", and focus on each of those as you go.

diet

I'm not a diet expert. I'm simply going to share some of the tips I discovered which helped me knock off pounds. I'd suggest you find a diet you can live with - and stick to it!

I didn't read or find a particular diet that I can tell you about. I asked a few people I felt knew what they were talking about for a few pointers. The only diet I have seen that makes any sense to me, is the one geared around our blood type. I buy into that concept.

The most basic rule of dieting is simplest: you have to take in less calories than you expend, in order to lose weight. The only way this happens is with regular exercise. If you try dieting without exercise, your results will be minimal - unless you starve yourself - which is very unhealthy.

Tip # 1: Portions are crucial. I doubt any one thing helped me more, than cutting back on the actual portions I consumed. I always had trouble when dining out, because I was raised to "finish my plate". However, the key to weight loss is to stop eating just short of getting full.

Tip # 2: Chewing your food. A big part of getting all the nutrients as well as maintaining a good digestive system, is completely chewing of your food. This was big for me because I'm always in a hurry, and used to drive everyone crazy with how fast I ate. Initially, I just couldn't get the hang of this - old habits die hard. The trick that finally got me over the hump was making a rule of setting my fork down between bites.

Tip # 3: No (or minimal) carbohydrates after 2:00PM. Carbs play a key role in burning off fat, but after 2:00, they rarely have enough time to break down before you hit the sack. Thus, they have a habit of becoming love handles if I don't manage them correctly. Try to stick to protein in the afternoon and evening: egg whites, chicken, - (my favorite - canned tuna in spring water), etc.

Tip # 4: Salads. I happen to love blue cheese salad dressing. I had a friend in Weight Watchers who gave me a tip that really helped me with this. Get your dressing on the side and dip your fork into the dressing before filling your fork with lettuce. You'll get the flavor you are after, but you'll only consume about a fifth of what you'd normally put on your salad. It will feel a little "light" at first - but you'll get used to it. Just think about that hot little bathing suit you'd love to put on.

Tip # 5: The thing that helped me the most was fruit drinks. I can usually stick to a basic diet, but it's those "in between" times I have a hard time getting through. I mix orange juice and cranberry (sometimes add apple juice) and add crushed ice - to a large glass. I focus on "chewing" the ice - not drinking the liquid. It's almost like eating sherbet ice cream.

Tip # 6: Water. Nothing will get you losing weight faster than drinking water. I have a close doctor friend that is an Internist who once told me: "If people drank the eight glasses of water they were supposed to every day, I'd be out of business." I could never get into this habit, until I started buying gallon jugs of water. You can "chug" them so easily. Keep them all over the house - at your work area, in the kitchen, next to your bed - and take a "swig" - every chance you get.

An important note: Most everyone actually gains weight when they first start a decent diet combined with exercise. Anticipate this. Don't get discouraged. If you'll stick to your exercise and diet - the weight will start rolling off in no time.

You go Girlfriend!! ::))

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