Alright, I think its time to put a stop to misery of being top heavy. Believe me or not, its a pain - literally and otherwise.
I'm 5'2", weigh 130 lbs, I'm a 34D and breast has always been a BIG (pun intended) problem area for me. target weight is 121 lbs to be achieved in 2 months before I join new job. And while I work at it, I would like breast to shrink to 34B or C alongside, if not overnight. There are no female trainers at gym and trainer has planned chest workout for me once a week that include barbell chest press, lat pulldown, push ups , incline barbell chest press etc.. I don't feel comfortable telling him that I'm aiming towards a reduction in breast size and I'm not sure whether he can read mind. So can anyone suggest me a chest workout plan for a reduction in cup size? And also what exercises would cause increase in cup size and hence need to be avoided?
I forgot to mention that I have PCOD (polycystic ovaries).. I'm not sure if this has anything to do with the size of the breast. And some people say that breast size is mostly genetic. Well, not for me.. mom is flat in the chest area and I used to playfully mock her about her "flatrons". Sure, Karma is a bitch and its all coming back to me now
Anyway, breast has also sagged due to weight loss in the last 1.5 years. Who else happens to think that big and saggy breast is a hideous picture?
I want breasts to be aesthetically proportionate to the rest of to-be-petite body. I wouldn't mind being flat in the chest region.
Breast size will reduce in relation to fat levels and diet as well, as diet obviously affects fat storage on people, although genetics can affect this process too.
What foods do you eat right now and what times do you eat them?
Currently I try to eat as much healthy as I can - A soy based breakfast (a generous serving of soy, apple, carrots etc) after workout. Then for lunch I eat something like lentils/chicken with whole wheat bread. Dinner is mostly light - no proteins, low on carbs, high on fiber like salads, whole wheat bread with boiled/sauted veggies. But this is just idea of healthy.. What should I change?
Breakfast is generally around 10-10:30 AM (since I wake up around 8 and go to the gym at around 9 where I eat an energy bar).
Lunch is between 12-1
Dinner is anywhere between 7-9. I usually have it around 7:30 but since I'm staying at parents' for a month, dinner time is not fixed.
That's okay, but you're not eating anything between anywhere between 1 and 7 and 12 to 9, which is a long time to go without any solid nutrition.
I would suggest at least a meal around 4PM and I'd suggest you keep Carbs between 30%- 40% of the meal, so you don't have too much, as too much carb can cause the excess to convert to fat and as an extr lb of muscle burns an additional 45-50 calories a day, if you don't eat properly including a good protein intake per day, you could lose a bit of muscle, hindering fat burning potential.
Your other choices look fine, so that one meal should be enough to fill the gap.
However I would suggest keeping the meal times fixed, I.E. 1PM and 7PM not 12 or 9, so there's not too big a gap between lunch and the afternoon meal and dinner and the afternoon meal.
That's a fairly sensible strategy, as yes your metabolism does drop off in the evening, however it's also about how you want your body to get sustained too.
If you eat at 6PM, then most of the nutrition you eat, could be processed within 3 hours, save for some remaining fat, as fat is 2.25 times richer for calories than carbs and most proteins, bar Casein.
So you might find that if you sacrifice some eating, you could lose a bit more beneficial nutrition and your body will then in the evening and during the night, resort to using things like muscle as a fuel, because obviously the metabolism tapers but does not shut down, it is still functioning during sleep as well.
Therefore it might be beneficial to eat something 2-3 hours after that meal, even if it was just something with 150-200 calories in it. No need to go over the top, but something as simple as a plate of beans, or a small portion of peanuts, or maybe combine a bit of packet or pre-boiled chicken, a raw carrot and some almonds as another example.
This will work especially well, if you go to bed say around 11-12PM and maybe around 9:30-10PM, start to feel a slight hunger coming on, as it shoudl turn off that sensation.
The added calories might also be beneficial on workout days, if you were trying to lose weight, just because a small top up, might make the body more willing to burn some added calories and fat, if it thought it wasn't getting slightly starved, because you'd created a "starvation mode" for a period of time in any given 24 hour period.
This might be something to consider and the added micronutrients wouldn't harm, because you wouldn't suddenly jack up your intake so highly, you caused toxicity problems.
Obviously, you and me need to go to the doc together. You get breast reduction surgery, and they give me your leftovers. Haha just kidding. You should probably do bench presses and flyes from a bridge position. I have also heard that running is good to peel weight off the chest. Swimming wouldn't be a bad idea either, especially since it is lower impact and running can make the boobs bounce and get sore.
Hey Jessica, I feel your pain, literally. I have been big breasted virtually all life, mother is also. It wasn't too bad until I gained weight, now I want to cry. I was looking for the same answer as you except I want to lose 3 cup sizes and 10 inches. A long way to go. I think the weight lifting flies/presses will help since you will be building muscle which will burn the fat faster. That's all breasts are, stored fat. Unless of course they're silicone. LOL I was wondering if anyone could tell me if excess bouncing during aerobics is harmful to the breast area in any way. I have never seen this question addressed anywhere.
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