Today: 18 2018 June
Tailored to suit your figure type with weight loss is very important not to hurt yourself ignorant approach to nutrition and training. As "pear" to get rid of his breeches and lose weight in the legs, and "apple" goodbye to tummy? In this article, we will tell who what rules should be followed and what mistakes to avoid.
The first thing to remember everyone, regardless of the type of shape - our body can not get rid of excess weight locally and lose weight "as a whole", and from problem areas, which each type of shape your fat goes last. That's why you can not get rid of the tummy, shaking press or lose weight in the legs, making special exercises. But there are certain features of training and nutrition that will help you adjust the proportions of the figure, depending on your individual needs.
Pears have fragile "top" and quite heavy "bottom". Girls with a figure of this type to be their problem area the legs and buttocks. As a rule, all they want to do fitness or from sitting on a diet - to reduce your hips and get rid of the hated cellulite. The majority of them commit the same error: start furiously pumping legs and as a result only add lower body massiveness. Perfect Recipe for Weight Loss "pear" they seem unexpected!
Training. "Pears" shows a lot of cardio (any aerobics, running, walking in the hill) and weight training with an emphasis on the "top" - back, chest, arms and shoulders. Do not be afraid to "swap": in order to become a Schwarzenegger, you will not have enough testosterone. Exercising in this way, you will burn fat, finally lose weight in the legs and make the upper body more embossed. "Focus on strength training on the top of the body, while not forgetting the aerobic loads in the cardio zone of the gym and group programs," advises Yegor Pavlov, personal trainer, instructor of the group programs of the Marino Club X-FIT. - Less attention should be paid to power exercises with a lot of weight for the legs, squats and lunges. In the power blocks on the top of the body apply traction, slopes, press, push-ups, as well as exercises that develop the muscles of the hands, and exercises involving the muscles of the bark. "
Food. Forget about strict diet: after sitting on them, you get protruding ribs and thin arms, while the excess fat on the buttocks will remain with you. Your task is simple - to count calories, making sure not to cross the border of its rules to eliminate harmful foods: meats, sausages, sugar and products made with white flour, try to get in the diet have been a good source of protein, fat, carbohydrates, and fiber, such as porridge, meat, fish, vegetables.
'Apples' without exercise and dietary restrictions reasonable risk becoming bun on thin legs: fat they postponed mainly on the abdomen, chest, arms. Girls with this type of dream figures "to remove belly fat" ... and begin to press for this download. Meanwhile, in order to effectively lose weight, they need to follow a few simple rules.
Training. "Pay special attention to aerobic work: a path, an ellipsoid, a stepper, an exercise bike," the trainer advises. - In group programs choose classical and step aerobics: such trainings will allow to reduce a fatty mass of a body ". Also, experts advise the "apples" to pay attention to the recently fashionable functional training: these exercises are performed with the weight of their own body, both with special equipment (balls, various devices for training the balance), and without it. Functional trainings, among other things, perfectly develop coordination of movements and flexibility. "Another excellent training option for this type of figure is Pilates," the coach said. - It will allow you to strengthen the muscles of the bark, which visually makes your belly more embossed.
Food. Balanced diet has not been canceled. However, in addition look for products that help gently cleanse the body, such as yogurt with bran, oatmeal, flax seeds. Such courses cleansing with a sensible diet and exercise will help you get rid of the tummy. Desirable to carry out several times a year.
Severe chest, slender waist, rounded hips - the proportion of girls with type figure "hourglass" themselves ideal. How to lose weight and it does not spoil the natural gifts?
Training. This morphotype our expert as "apple", recommends functional training (what it is, see above).
"For girls with this type of figure, it is ideal to alternate between power and cardio exercises in one workout," says the coach. That is, for example, you do several exercises, then go to the treadmill or ellipse (or take the rope) for 5 minutes, then again do the necessary exercises and again go to the cardio - and so the whole workout. Such exercises will help you quickly get rid of fat and keep beautiful proportions. "Symmetrically load both the top of the body and the bottom. For example, the "bar" is an excellent exercise that will not only not spoil, but, on the contrary, will consolidate the result, "advises Yegor Pavlov.
Food. You are incredibly lucky to lose weight your body is more evenly distributed and the waist is still quite thin. To get in shape, try to stick to the basic rules of healthy eating, dine in 3 hours before bedtime (about myth "do not eat after 18» advise you to forget), and if you wanted sweet - eat a treat in the morning.
The main feature of "rectangles" - the lack of a pronounced waist. Their hips rather straight, and the extra weight of a girl with this type of figure is rarely affected. "Rectangle" may disturb the loss of muscle tone, cellulite and the dream of a wasp waist ... which, alas, is unattainable.
Training. The worst thing you can do - it exercises on the obliques (eg, bending with the weight) from the waist they will only become wider. But with proper training, you can add volume hips and buttocks, and make the figure more feminine.
"For this type of figure is not necessary to work out obliques slopes greater weight. In their workouts include more strength training to increase breasts and thighs that visually accentuate your waist, under the type of figure. And for the abdominal muscles using forward and backward twisting obliques they also will participate, "- says our expert.
"Your all" - a classic squats and lunges with dumbbells, as well as other exercises that involve muscles of the legs and buttocks.
Food. Due to the fact that the "rectangles" are almost not gaining weight, they often have erratic and harmful habits in the diet: skipping meals and eating overnight, abuse sweet. For example, they can have breakfast with a sausage, forget about dinner and have dinner with a cake. The main thing for them is to remember health and choose those foods that will provide the body with the necessary nutrients: not sausage, but meat and fish, not cakes, and fruits, not fried potatoes, but porridges, bread and vegetables. It is also very important to eat regularly, at least three, and preferably five to six times a day, but little by little. Proper eating habits not only improve health and well-being, but along with training will help you build a beautiful feminine figure.
The girls with the type of shape shoulders wider hips, medium or large breasts, narrow hips and flat buttocks. Their dream - to lose weight "from above" and add a "fifth point" volume.
Training. "An obligatory part of the training program is to do exercises to increase the volume of the thighs and buttocks: various types of squats and attacks. Avoid working with a lot of weight on the top of the body. For the top, use exercises with a large number of repetitions and average weight, "- our expert recommends. Therefore, do not hesitate, especially at first, to choose "barbie-gantelkas" for training your shoulders: and let the huge men in the hall look at you with affection. But you can train your legs and buttocks with enough serious weight (of course, when you reach the required level of training). Your cardiovascular options are those on which you can work out the legs: a stepper, an ellipse and a running track. But the "rowing simulator" in your case is better to cede the enemy.
Food. If your goal - to increase the thighs and buttocks, take care of a sufficient amount of protein (meat, fish, seafood, eggs, cottage cheese) in the diet. Carbohydrates in your menu should be mainly complex (brown rice, buckwheat, whole grain bread). Simple carbohydrates (sweets, white flour products, bananas, grapes) should be avoided at all or drink very moderately in the first half of the day, as they will contribute to the deposition of fat in your problem areas.
Share this article with friends on social networks - let every woman knows what the rules of training and nutrition right for her!