Exercise For Faster Weight Loss

You can exercise for faster weight loss if you do the right exercises for you body shape.

There are generally four main body types: the tube, hourglass, apple and pear. Once you know which body type you fall into, customising your workout to your shape will help you achieve your ideal figure with less frustration.   

For example, someone with Jennifer Lopez’s pear-shaped, wide-hipped body type will never achieve a boyish silhouette like Teri Hatcher’s. But she can do exercises that tone her hips and accentuate her waist.  

1. Tube 

The tube shape is lean without curves. Shoulders, waist and hips are all similar in width. The person may also have rolled shoulders and a slouch. 

Best attribute:  

The easiest shape to work on for weight loss. 

Tip:  

To accentuate the waist by working on the oblique muscles and toning the bottom to create curves. 

Exercises to do:  

Do Pilates and yoga, both of which will strengthen core muscles and tone up the stomach. Also try fitball, which is a good core exercise for variety. Add arm dips on the edge of chairs to tone up arms, walking lunges to firm up glutes which will add curves to hips and rotational crunches to target oblique muscles to accentuate the waist. 

2. Hourglass 

The hourglass has shoulders and hips that are of similar width, with a small and curved waistline. The posture may not be balanced if the person is overweight. 

Best attribute:  

The most feminine body shape. 

Tip:  

Tone up the back and strengthen the core muscles to improve posture. Balance the curves by working the upper and lower body equally to enhance the waist. 

Exercises to do:  

Start doing about 30 to 40 minutes of cardiovascular workouts three times a week to maintain the curvy shape. Try brisk walking and swimming, both of which are good for people who have not exercised for a while. Do a variety of abdominal workouts ranging from crunches to Pilates to tone up the stomach. Try fitball wall squats which are great for the abs, legs and bottom. The fitball creates instability which makes the muscles work harder. Do stationary lunges for the butt and legs and push-ups for an upper body workout. 

3. Apple 

The apple shape tends to store fat, especially around the middle. People with this shape tend to have broad shoulders with a small and flat bottom and a heavy top. 

Best attribute:  

Long and slim legs. 

Tip:  

Reduce body fat by doing cardio exercises to prevent dumpiness. Opt for exercises that tone the whole body, with a focus on the tummy area. 

Exercises to do:  

Counter the disposition to store fat by doing cardiovascular exercises. Good options are roller blading, cycling and Frisbee. Each exercise has to be at least 30 minutes and has to be done three times a week. Try Pilates or fitball to tone abdominal muscles and improve core stability. Do at least two to three different sets of abdominal workouts of 12 to 15 repetitions to target stomach. Walking lunges can also be added to tone the lower body.  

4. Pear 

The pear shape has hips and thighs that are wider than chest and shoulders with a heavy bottom. The weight is deposited primarily around the lower body. 

Best attribute:  

Elegant arms with a slim back. 

Tip:  

Tone up the bottom by doing cardio for fat loss and work on the legs, bottom and abdominal muscles. Build lean muscles on the upper body to balance out the heavier bottom. 

Exercises to do:  

Do cardiovascular exercises for overall weight loss, which will also mean lower body fat percentage. Target lower body with a variety of workouts like spinning, walking uphill and running. Try doing wide squats and walking leg lunges. Light weight-lifting exercises will be good for an upper body workout. 

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