Wednesday, June 24, 2009 - 0 Comments
Have a question about your routine or anything fitness-related? Send it Raphael's way at askraphael@ediets.com.
Hi Raphael,
I was reading one of your articles online and saw your email. I have been trying to lose weight. I am 5'6 and 160 pounds, and I want to be at least 135, healthy and fit. I started eating about 1200 calories a day, and cutting out sugar and sweets but my main concern is my shoulders. I have the appearance of big shoulders because I am overweight. I would like to know how to get slim, small shoulders. Can you please help? I am attaching a picture where you can kind of see what my shoulders look like. Thanks. -- L
L,
Thank you for taking the time to send a picture. This helps me to make a better assessment of your situation. In reality, I could have provided an answer based on your body weight vs. your height, but the picture solidifies my answer.
The main reason your shoulders appear larger is due to the body fat you’re carrying. When you reduce to 135 or even possibly 130, you’ll see a profound difference in the size of your shoulders. Although you’re not standing in the picture, I can make a very good assessment of your genetics.
On your frame (when you gain weight), you tend to develop a broader appearance, and the deltoids also appear full or rounder then you wish them to be. I’m not just trying to be nice by saying this, but your shoulders aren't as big as you think. We tend to see things a little out of proportion when viewing our own body.
One of the reasons I like your question is that you’re asking if there is a way to make the shoulders smaller through exercise. However, an exercise in and of itself will not make the shoulders smaller. The key is to avoid heavy weight-training shoulder exercises that have you working in a 6-rep range, but I’m very confident this isn’t something you’re currently doing.
In your case, I recommend 5-6 days of cardiovascular exercise for 35-40 minutes and 2-3 days of strength training with weights. The cardio can be exercise DVDs, jogging or anything you enjoy -- and which fits into your lifestyle. Also, don’t be afraid of weights -- they won’t make you bulky. I recommend brisk circuit training where you go from one exercise to the next with no rest between sets. Assuming you work out at home, a routine such as the following would work well for you:
Chest press
DB row
Dumbbell lateral raise
Dumbbell curls
Dumbbell lying triceps extensions
Dumbbell lunges
Dumbbell semi-stiff leg deadlifts (for hamstrings)
Double crunch
Perform each exercise for 12-15 reps and don’t rest between exercises. At the ends of the circuit, rest 30 seconds and repeat. Keep repeating until you reach 20-30 minutes. This routine will get you sweating pretty well.
Combine the above cardio and circuit training with a consistent nutrition plan, and you’ll see that 135 and smaller shoulders! Best of luck!
Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.
Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here to find out more and save big!
Hi Raphael,
I was reading one of your articles online and saw your email. I have been trying to lose weight. I am 5'6 and 160 pounds, and I want to be at least 135, healthy and fit. I started eating about 1200 calories a day, and cutting out sugar and sweets but my main concern is my shoulders. I have the appearance of big shoulders because I am overweight. I would like to know how to get slim, small shoulders. Can you please help? I am attaching a picture where you can kind of see what my shoulders look like. Thanks. -- L
L,
Thank you for taking the time to send a picture. This helps me to make a better assessment of your situation. In reality, I could have provided an answer based on your body weight vs. your height, but the picture solidifies my answer.
The main reason your shoulders appear larger is due to the body fat you’re carrying. When you reduce to 135 or even possibly 130, you’ll see a profound difference in the size of your shoulders. Although you’re not standing in the picture, I can make a very good assessment of your genetics.
On your frame (when you gain weight), you tend to develop a broader appearance, and the deltoids also appear full or rounder then you wish them to be. I’m not just trying to be nice by saying this, but your shoulders aren't as big as you think. We tend to see things a little out of proportion when viewing our own body.
One of the reasons I like your question is that you’re asking if there is a way to make the shoulders smaller through exercise. However, an exercise in and of itself will not make the shoulders smaller. The key is to avoid heavy weight-training shoulder exercises that have you working in a 6-rep range, but I’m very confident this isn’t something you’re currently doing.
In your case, I recommend 5-6 days of cardiovascular exercise for 35-40 minutes and 2-3 days of strength training with weights. The cardio can be exercise DVDs, jogging or anything you enjoy -- and which fits into your lifestyle. Also, don’t be afraid of weights -- they won’t make you bulky. I recommend brisk circuit training where you go from one exercise to the next with no rest between sets. Assuming you work out at home, a routine such as the following would work well for you:
Chest press
DB row
Dumbbell lateral raise
Dumbbell curls
Dumbbell lying triceps extensions
Dumbbell lunges
Dumbbell semi-stiff leg deadlifts (for hamstrings)
Double crunch
Perform each exercise for 12-15 reps and don’t rest between exercises. At the ends of the circuit, rest 30 seconds and repeat. Keep repeating until you reach 20-30 minutes. This routine will get you sweating pretty well.
Combine the above cardio and circuit training with a consistent nutrition plan, and you’ll see that 135 and smaller shoulders! Best of luck!
Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.
Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here to find out more and save big!
Labels: ask raphael, fitness, fitness routine, shoulders, working out
View more: Diet & Fitness
Diet & Fitness - Health eLiving powered by eDiets
RSS/XML
