People who work out religiously may wonder at times as to why they are not getting the desired results they want. It could be they are working against their particular body type or shape. By identifying your body type, choosing an exercise regime that is suited to your shape and eating the right kinds of food can help you reap maximum benefits from your exercise routine.
People with this shape tend to store their fat around the middle. This type of fat is called “visceral” fat because it tends to accumulate deep down and around vital organs, predisposing a person to Type II diabetes, heart disease, and cancer.
An apple-shaped person has higher levels of the stress hormone “cortisol,” which tends to slow down metabolism, making the body store more fat. Apple shapes should try to reduce refined carbohydrates and go for whole grain foods to bring down blood sugar levels. In addition, they should eat more anti-inflammatory foods like avocado and olive oil to help balance unhealthy states.
An exercise regimen for an apple shape should involve interval training, alternating between high and low intensity exercises, which can be considered cardio blasting.
The good news concerning apple-shaped people is they respond well to an exercise regimen, but are also susceptible to regaining weight once they stop working out or go off a specific diet. Apples also tend to have delicate wrists and ankles, so special attention need to be given to those areas when working out.
People who are pear shaped are generally heavy from the waist down: hips, thighs, and behind. They also have narrow shoulders and thin arms.
The good news for women with this shape is that they’re less prone to heart disease. Their type of fat is subcutaneous fat, found right below the skin, yet is harder to get rid of than apple shapes with visceral fat. Pear-shaped people have less blood flow to the lower limbs, so it’s tougher to burn off fat from this area. Eating a low-fat diet would help this type of body, and avoiding processed foods is prudent.
As for exercising, use of resistance bands is beneficial, in addition to adding this particular movement to your routine. This is an exercise recommended by Dr. Oz on Oprah. With legs spread, do a curtsy with hands on waist, then lean forward and go into a rowing motion with the arms.
To add to your exercise regimen, do fast running for as long as possible, then drop to a walk or slow jog. If using a bike or rowing machine, aim for 30 seconds of high intensity, then alternate with 30 seconds of slower speed or resistance.
This body type is slim with very few curves. Celery shapes have a high metabolism but are prone to osteoporosis. The goal is to use weights to improve overall body musculature. A cardio routine can include a combination of interval training, running, cycling,and aerobic classes. Because celery types have more physical endurance than the previous two mentioned, they can do with more repetitions of exercises using light weights. To become more shapely, do push-ups, lunges, squats, and presses with weights, but also concentrate on doing abdominal work by practicing the plank, side-plank, and bicycle crunches.
A diet for celery shapes should include lots of protein and calcium found in leafy greens, fish, unsweetened dairy foods, etc.
Hourglass types have curvaceous figures, as the width of their shoulders is comparable to their hips. This type of body responds well to a tough exercise regimen as it does not fatigue as easily. These people do however need to continue working out, as when they stop, body tone easily turns to flab. Hourglass figures need a variety of routines to make sure they do not plateau quickly.
Cardiovascular exercises can be interval training that involves 20 minutes of cycling, rowing, and running. Each session should be 2 minutes long, with 1 min. of rest, repeated until 20 minutes is up. When doing squats or lunges, resistance should be added such as ankle weights, along with lighter weights to tone the upper body. Good moves would be push-ups, bench presses, tricep dips and extensions, bicep curls, lateral raises, etc.
By identifying your specific body type and getting on the right exercise regimen can help you reap optimal benefits from your daily workout.