Susan's Place Transgender Resources

Is it true that exercising regularly can produce more dramatic results from HRT?

And if so, how does it work?

That's curious! I was about to ask the same thing...
Great question, girl! :)

I was thinking... when the hormones (mtf) start to kick in, they promote the redistribution of fat in more feminine patterns, right?
But if we are exercising and burning all this fat? I wonder: in this case, with very little to be redirected to female areas, would hormones still be able to develop a more female shape??

Exercise won't burn fat (the right diet will), in my opinion but it will add shape and tone muscle. If you want to lose muscle mass, beware.

Agree with KayXo. Diet will shift body fat. Exercise will keep you toned and healthy for best and and quick recovery from any surgeries. Put them together to look and feel good 😊.

Quote from: KayXo on November 22, 2016, 07:23:07 AM
Exercise won't burn fat (the right diet will), in my opinion but it will add shape and tone muscle. If you want to lose muscle mass, beware.

I was wondering the same thing too. And the right "diet" (I really hate that word) is the key. But it's more about understanding food nutrition then anything else (this is a hard one for me).

For some of you ladies who are further along in your transition... have you figured out what a feminine workout looks like? I have only ever done strength training never really cared about shape and tone?

Loves 💋❤️💋

Stay away from transfats, refined carbs and empty calories, including sugar substitutes. You should be fine.

Any kind of exercise for butts is useful. ;)

Hmmm...
So, exercising won't have a major influence on the definition of a female body, other than strengthening muscles and adding some definition?  :-\

Oh, and by the way, about exercises... I like all series of legs and butt exercises. Medium to high intensity. Around 10-12 reps. Running also works great with me.

For upper members, I just do some biceps and triceps with low weight and loooots of repetitions, just to give a liiitle tone, but not gaining muscle mass.
The other muscles I ignore.

One group of muscles that I see lots of girls working and I really avoid is the abdomen, because I easily get it very defined, in a manly way. Even by doing other exercises, like running, make my abdomen show up that very typical male squares...  :icon_shrug_no:

There is no such thing as a feminine workout.  Muscle reacts the same regardless.  The hormones only affect recovery time and potential size.

So the moral is to do whatever exercises you enjoy and will continue with.


It is better to be hated for what you are than to be loved for what you are not.
André Gide, Autumn Leaves

Since starting HRT in may I finally found the will to improve myself and have been on a diet since and walking about 3-4 miles every single day and went from 243 to about 184 as of now. My goal weight is 160 but I plan to switch up my diet and lose the rest at a much slower rate as I feel like losing so much so fast is just counteracting any possible fat redistribution and I seem to be losing muscle from everywhere but my legs and those aren't exactly feminine with all that muscle haha As for producing better results from HRT I honestly can't say, it certainly hasn't slowed the descrease of my upper body strength as I'm a weakling now and struggle even lifting a gallon of milk haha

I want to kiss about 100-110 pounds. I'm 5'10-5'11 and like 250-260 right now. I have never been this motivated to lose weight. Acknowledging my feminine self has changed my life and I'm just getting started.

Loves 💋❤️💋

Quote from: DuchessBianca on November 22, 2016, 10:33:08 AM
As for producing better results from HRT I honestly can't say, it certainly hasn't slowed the descrease of my upper body strength as I'm a weakling now and struggle even lifting a gallon of milk haha

Ok, that's pretty bad, lol.  While it's certainly true that you lose strength on HRT, if you're really struggling to lift a gallon of milk (which is about 8 lbs), that means you're just too weak.  I do 40 lunges at a time with a milk jug in each hand (filled with water), and it's no problem.

For exercise, I run 30-40 min a day, 6 days a week.  On some days, if I'm feeling really good, I'll keep going after that time is up.  Last week I ran for 75 min straight on a particularly good day.  For strength training, which I do every other day, I like doing squats, lunges, hip abductions, crunches, and push-ups.  For each of those, I do 3 sets of about 15-20 reps.

It's true what others have said about weight loss being mostly about diet and nutrition.  But you can't neglect exercise either, unless you go on like a starvation diet or something.  You just won't have enough energy and will feel like crap throughout the day, everyday.  So combine a good diet with plenty of exercise to look and feel healthy.

Here's a recent photo of me.  I'm 5'7", 125 lbs, and 10 months on HRT.  And I'm happy with the results I've gotten with diet and exercise.  No special fancy diet or gym membership.  I just count my calories and do exercises that don't require gym equipment.  I think I look pretty good for a 39 year old.  :)

(https://www.susans.org/proxy.php?request=http%3A%2F%2Fimagizer.imageshack.us%2Fv2%2F1024x768q90%2F921%2Fp5f3EJ.jpg&hash=3f493b887d48d0c10fddd85cf0d646d882ad2a06)

Exercise is very important when on HRT.  It helps to reduce the threat of negative side effects,  but don't do too much and a word of caution. Some female athletes exercise so much that is raises their testosterone. Especially weight training.  Aerobic exercise is best. My electrolycist says she gets lots of female athletes who start to grow more hair in places they don't want it from long hours of exercise. In short. Exercise important. But like all things in moderation.

Quote from: EmilyMK03 on November 22, 2016, 02:09:59 PM
Here's a recent photo of me.  I'm 5'7", 125 lbs, and 10 months on HRT.  And I'm happy with the results I've gotten with diet and exercise.  No special fancy diet or gym membership.  I just count my calories and do exercises that don't require gym equipment.  I think I look pretty good for a 39 year old.  :)

(https://www.susans.org/proxy.php?request=http%3A%2F%2Fimagizer.imageshack.us%2Fv2%2F1024x768q90%2F921%2Fp5f3EJ.jpg&hash=3f493b887d48d0c10fddd85cf0d646d882ad2a06)
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Oh My Gosh you look amazing.

Quote from: EmilyMK03 on November 22, 2016, 02:09:59 PM
Ok, that's pretty bad, lol.  While it's certainly true that you lose strength on HRT, if you're really struggling to lift a gallon of milk (which is about 8 lbs), that means you're just too weak.  I do 40 lunges at a time with a milk jug in each hand (filled with water), and it's no problem.

Haha maybe struggle is a bit too strong of a word but I can certainly feel the weight of a gallon of milk and is heavy for me. A 24 pack of 16oz water on the other hand.... (weighs just about 25 pound) I'm 25 and swear I nearly threw out by back trying to pick that up grocery shopping a couple weeks ago haha I don't deny I'm a weakling though, wasn't very strong before hrt but losing 60 pounds in about 5-6 months (most of it in the first few) is pretty fast and the first few months i ate about 1300-1400 caleries a day and with walking 3-4 miles, no upper body exercise every day at 5'9 and 243 then my maintenance intake was probably at 3,000+. Combination of HRT and rapid weight loss probably just made my body cannibalize all my arm strength as I have like none. Lifting my arms to brush my hair for about 20-30 seconds makes my arms very tired haha I don't mind too much though.

Quote from: KayXo on November 22, 2016, 07:23:07 AM
Exercise won't burn fat (the right diet will), in my opinion but it will add shape and tone muscle. If you want to lose muscle mass, beware.

Exercise does burn fat.  The formula is quite simple.  We burn calories throughout the day no matter what we do.   We burn more calories with more intense activities.  If you want to lose weight you simply have to burn more then you eat.   I have been on 5 hour hikes through the mountains and have burned 4000 plus calories.   This has always resulted in lost weight.   

Weight loss is never a simple formula in that the effort put in sometimes takes time for the body to register the affect.  However exercising willl always produce more weight loss the. Just sitting on the couch.   Not to mention that your metabolism is increased while engaged in a active exercise plan. 

My understanding is that it is not a fat redistribution (meaning it moves from one spot to another) but more of a "old fat gets used in one area and new fat is deposited in the right spots". Which would mean the more fat you burn, the faster it vanishes from the wrong spots... at least that is my hope. And diet is really the most important part - I have lost 25 lbs since summer, down to 160lbs at 5ft 8...

Quote from: sarah1972 on November 27, 2016, 12:09:00 PM
My understanding is that it is not a fat redistribution (meaning it moves from one spot to another) but more of a "old fat gets used in one area and new fat is deposited in the right spots". Which would mean the more fat you burn, the faster it vanishes from the wrong spots... at least that is my hope. And diet is really the most important part - I have lost 25 lbs since summer, down to 160lbs at 5ft 8...

I am not so sure about that. Going back on HRT I have been losing weight but I have gained breast size, added facial fat and my hips are looking better. In the process I have lost around my waist. I would like to lose below my waist in front but I think that will stay however it appears there has been a fair amount of redistribution in about 9 months time.

Quote from: EmilyMK03 on November 22, 2016, 02:09:59 PM
Ok, that's pretty bad, lol.  While it's certainly true that you lose strength on HRT, if you're really struggling to lift a gallon of milk (which is about 8 lbs), that means you're just too weak.  I do 40 lunges at a time with a milk jug in each hand (filled with water), and it's no problem.

For exercise, I run 30-40 min a day, 6 days a week.  On some days, if I'm feeling really good, I'll keep going after that time is up.  Last week I ran for 75 min straight on a particularly good day.  For strength training, which I do every other day, I like doing squats, lunges, hip abductions, crunches, and push-ups.  For each of those, I do 3 sets of about 15-20 reps.

It's true what others have said about weight loss being mostly about diet and nutrition.  But you can't neglect exercise either, unless you go on like a starvation diet or something.  You just won't have enough energy and will feel like crap throughout the day, everyday.  So combine a good diet with plenty of exercise to look and feel healthy.

Here's a recent photo of me.  I'm 5'7", 125 lbs, and 10 months on HRT.  And I'm happy with the results I've gotten with diet and exercise.  No special fancy diet or gym membership.  I just count my calories and do exercises that don't require gym equipment.  I think I look pretty good for a 39 year old.  :)

(https://www.susans.org/proxy.php?request=http%3A%2F%2Fimagizer.imageshack.us%2Fv2%2F1024x768q90%2F921%2Fp5f3EJ.jpg&hash=3f493b887d48d0c10fddd85cf0d646d882ad2a06)

Awesome picture Emily.  Shape is great for any age.  Never would have guessed 39 if you hadn't told on yourself. 

Very motivating

There is this young woman on YouTube with some exercises. I have no experience with them but it's on my todo list if I ever get the courage to start HRT. https://youtu.be/S8MXKMsM9ig


Sent from my iPhone using Tapatalk

Quote from: jules968 on November 27, 2016, 10:33:18 AM
Exercise does burn fat.  The formula is quite simple.  We burn calories throughout the day no matter what we do.   We burn more calories with more intense activities.  If you want to lose weight you simply have to burn more then you eat.   I have been on 5 hour hikes through the mountains and have burned 4000 plus calories.   This has always resulted in lost weight.   

Weight loss is never a simple formula in that the effort put in sometimes takes time for the body to register the affect.  However exercising willl always produce more weight loss the. Just sitting on the couch.   Not to mention that your metabolism is increased while engaged in a active exercise plan.

You exercise more, you eat more. You are more sedentary, you eat less. Burn more, eat more. Working up an appetite, ever heard of that expression? People who start exercising also begin eating healthier.

Quote from: Dena on November 27, 2016, 12:50:36 PM
I am not so sure about that. Going back on HRT I have been losing weight but I have gained breast size, added facial fat and my hips are looking better. In the process I have lost around my waist. I would like to lose below my waist in front but I think that will stay however it appears there has been a fair amount of redistribution in about 9 months time.

Estrogen keeps weight off the waist and promotes fat deposition in gluteofemoral regions, breasts, face.