Quite some time ago I started working out to increase my fitness. My trainer recommended some training to me, but it is also increasing my shoulders and arms definition... and as I'm still in the closet, it is tailored for a male.

What do you recommend as workout for any Pre-HRT MtF who wants to start transition soon and doesn't want to make it more difficult as it already is? What can I do to shape my body in a more feminine way?

I've heard yoga can have some nice results

Many reps, low resistance. Avoid overhead, bench (any form of chest workout), delts, traps, don't deadlift.

Cardio/weights combo high intensity with focus on lower body and core

 I needed to lose weight so I started jogging a lot, 10km 3 or 4 times a week. I did lose weight but I also started building huge calves :O

I switched to walking and cycling, don't rush anywhere and the weight if anything came off faster. Not using any of the upper body muscles etc also meant that I slimmed down quite a lot.

Post HRT I've been losing even more muscle mass.

Well, as I am in the same boat as to trying to shape up before I start HRT and totally come out, it just so happened this very thing came up yesterday at the gym I attend... I tried to explain this to my trainer at first without actually telling her, but when pressed as to why, I just told her the truth. I was actually surprised as to her acceptance. Then we started a new plan of attack as to my fitness. I was actually quite shocked...

Personally I started cycling to and from work and it works really well for me, 14km/9m per day, my endocrinologist and dietician recommend at least 30 minutes of cardio per day but I end up taking 20min to work and 25 home.

No parking fees, no insurance, no traffic and it's faster than driving or taking the subway. Sooo, in my case I save time off my commute, get healthy and save money, win win win.

After about 2-3 weeks I finally got rid of that tummy blubber that had refused to surrender to any diets. My butt is firmer and better formed, so are my thighs and tummy, I have noticed my arms getting firmer and stronger but not bigger, all in all I think it's a very good option for those of us who hate the gym. Other things that should fit the profile for MTF workouts are skating, skying, running and walking, get those big leg and butt muscles burning and building.

Antonia has the right idea there!

I use ankle weights (5-10lbs) and do 3 exercises in pyramid form in reps of like 6,8,10,12,10,8,6 for each. There's a ton of great exercise videos on youtube, that's where I got most of the ones I do from. I do this twice a week; one doing the above, and then one using less resistance and higher reps later in the week. Better to not use resistance when starting out I thinks.

Results would probably be better for other people as I'am still smoking, but yes my butt and hips have gotten bigger by maybe 1/2 inch and I've been doing this since last summer.

I just wonder what it's all going to look like after starting HRT.

Quote from: Joan on March 25, 2014, 07:58:08 PM
I needed to lose weight so I started jogging a lot, 10km 3 or 4 times a week. I did lose weight but I also started building huge calves :O

I switched to walking and cycling, don't rush anywhere and the weight if anything came off faster. Not using any of the upper body muscles etc also meant that I slimmed down quite a lot.

Post HRT I've been losing even more muscle mass.

Yes. Jogging has been the best in maintaining a slim, healthy and feminine body for me.

barbie~~

Quote from: barbie on March 26, 2014, 09:26:14 AM
Yes. Jogging has been the best in maintaining a slim, healthy and feminine body for me.

barbie~~

So I have a question here. Sadly I have had some health issues as in I have had 3 back surgeries and both hips replaced, mainly due to my previous profession. I am older (56), so jogging is out of the question... Any advice here would be greatly appreciated.

Walk, swim and walk,

When I herniated a disc in my back that's what I was told, it strengthens the back and burns a surprising amount, I'm not sure how walking works with your hips, if walking is out then I would suggest swimming if possible. It's not easy for us transgendered ppl to swim with shared facilities but it's really the only activity that I can think of that does not stress your lower skeletal structure or joints but allows you to exercise lower body muscles.

Quote from: Veronica M on March 26, 2014, 09:36:18 AM
So I have a question here. Sadly I have had some health issues as in I have had 3 back surgeries and both hips replaced, mainly due to my previous profession. I am older (56), so jogging is out of the question... Any advice here would be greatly appreciated.

Quote from: Veronica M on March 26, 2014, 09:36:18 AM
So I have a question here. Sadly I have had some health issues as in I have had 3 back surgeries and both hips replaced, mainly due to my previous profession. I am older (56), so jogging is out of the question... Any advice here would be greatly appreciated.

How about biking? I heard that biking is beneficial for the backbone.

barbie~~

Quote from: barbie on March 27, 2014, 04:05:12 AM
How about biking? I heard that biking is beneficial for the backbone.

barbie~~

Quote from: antonia on March 26, 2014, 07:43:14 PM
Walk, swim and walk,

It's not easy for us transgendered ppl to swim with shared facilities but it's really the only activity that I can think of that does not stress your lower skeletal structure or joints but allows you to exercise lower body muscles.

Thanks for the answer on this... I am on the right track.. As to the swimming for the moment till I come out to my SO which I am preparing for, I have a pool in the back yard and the other day I just came out to my trainer at the gym I attend and we tailored my program a little bit. I have a bike, but my balance is still a little iffy so I may put that on hold for a bit. Anyway, Thanks...

So many answers... great!

Quote from: barbie on March 26, 2014, 09:26:14 AM
Yes. Jogging has been the best in maintaining a slim, healthy and feminine body for me.

Jogging bores me to death. Didn't like it in school and didn't ever like it since then.

Quote from: antonia on March 25, 2014, 09:38:25 PM
Personally I started cycling to and from work and it works really well for me, 14km/9m per day, my endocrinologist and dietician recommend at least 30 minutes of cardio per day but I end up taking 20min to work and 25 home.

Funny. I just did that, too. Started to cycle as much as I can... most of the time I only do so from work to home. I can use public transport for the trip to my workplace and take my bike with me.

I'm kinda lucky that my trip to work is mostly level and downhill so I don't sweat too much, the trip home is a real workout which suits me fine since I can shower when I get home.

On the weekends I try to take one longer trip, this morning I did a 50km trip which I figure covers me for both days and even some drinks tonight

Most exercise bores me to death, I have to keep both brain hemispheres engaged, city biking requires a lot of focus and attention which I like.

Quote from: Pia Bianca on March 29, 2014, 10:33:19 AM
So many answers... great!
Jogging bores me to death. Didn't like it in school and didn't ever like it since then.
Funny. I just did that, too. Started to cycle as much as I can... most of the time I only do so from work to home. I can use public transport for the trip to my workplace and take my bike with me.

Quote from: antonia on March 29, 2014, 02:27:52 PM
Most exercise bores me to death, I have to keep both brain hemispheres engaged, city biking requires a lot of focus and attention which I like.

Yeah, that's exactly the boat I'm in. I used to keep an eye on females when I was at the gym, but I don't want to freak onyone out. So it's better to go biking...

There is one "feminizing" workout video, that is often posted here, but I was doing it for months with no results at all. Also, the woman in this video has not so feminine shape, nor pronounced waist... If she can't get the shape, while having female genetics, how am I supposed to get it with this workout...?
So, I found much more effective ways to be fit and shape a feminine body.
My regime was monday, wednsday and friday - high intensity short workouts of Victoria's Secret models - especially the ones of Adriana Lima, Candice Swanepoel and Miranda Kerr - you can find them all in YouTube.
Tuesday and Thursday I am doing Yoga.
This, combined with a vegetarian low-carb diet with one cheat day, is giving very good results in relatively short time - you can drop up to 3 lbs per week (more is not healthy), also you stay fit, toned and energized all the time

A slightly late reply - aerobic fitness is your friend. But i understand the issues with hips and back - and would recommend an eliptical / cross trainer type device - it has virtually no leg impact but still allows you to generate movement patterns whilst upright (lower stress on the back). Optionally use the arms.

Core muscle workouts will also help define a better waist. Remember that speed is not of the essence. Fast contractions use the superficial muscles - build bulk and look masculine. Think grace of a dancer and instead switch to slow muscle activation and high numbers of repetitons. Smooth controlled movements - your hips and lower back will thank you for it.

I personally do use overhead shoulder pull downs - about 25kg (bar). But focus on keeping arms straight and using slow controlled back muscles contraction. It will help keep straighter posture, allow the shoulders to relax more. And again if you can keep your body straight it will strengthen the core. Be guided by the weights / threshold if you have back injury, dont over do it.

A good friend showed me how the ruddernsitzunf machine (seated - pull handles towards you) can be modified if you push the stomach support away. You then need to keep back straight and pull weights towards you. Arms elbow parallel to body (set of 15-20) and arms elbow at 90 degrees (set of 15-20). Again controlled smooth repetitions will be much better for you than fast contract. Remember you are a lady now.

Hope it helps