So you are all set to hit the gym. You want to lose weight quickly and tone your body. And you are ready to work hard as well. But even after hours of hard work, you don’t get the desired result. What is the problem? Chances are that you are not exercising as per your body type. There are four body types: Straight, Apple, Pear and Hourglass. Each has a specific shape and needs a targeted workout.
Straight
This type is rectangular in shape and is often termed “Banana-shaped”. Fat accumulates more on the thighs and the torso so curves are not really noticeable.
Exercise routine: Let the body shape up symmetrically. This body type should not focus on working out on any specific muscle group; instead all the muscle groups should be exercised. Workout should include High Intensity Interval Training, which is very effective for losing weight, and intensive strength training to tone the body.
Sample workout:
Cross Trainer/Elliptical: 5 min (warm-up)
Seated Chest Press: 15 Reps
Lt Pull Down: 15 Reps
Hanging Leg Raises: 15 Reps
(Super sets 3 sets each)
Overhead shoulder press: 15 Reps
Lying Triceps Extension: 15 Reps
Plank Hold: 1 min
(Super sets 3 sets each)
Cycle: 3 min (Normal)
Dead Lift: 10 Reps
Lunges: 15 Reps each side
(Super sets three sets each)
Apple
This type has good legs with major fat accumulation in the upper body, the waistline is not defined. In women, the bust is big. Fat accumulates in the arms as well.
Exercise routine: The upper body should be worked hard. The training plan should include intensive exercises for the chest, back, arms and abdomen. Go easy on the legs. This type needs a combination of aerobic exercises and strength training.
Sample workout:
Spot Running: 1 min (very fast)
Push-Ups (full or half): 20 reps
Lat Pull Down: 20 Reps
V-Sit-Ups: 20 Reps
Standing Spin Cycle: 3 min (fast and hard)
Dead Lift: 10 Reps
(Repeat the circuit three times at least)
Pear
The lower body is heavier and trouble areas are the hips and thighs, where fat accumulates. The waistline is defined and bust is smaller than the hip.
Exercise routine: It is easier to lose weight from the upper body. The challenging parts are the hips and legs. Intensive workouts for the legs are needed though this should not be a daily feature, as the muscles need recovery time. Alternative days would be a good option. The cardio routine should include exercises like climbing stairs/inclines and steppers.
Sample workout:
10 minutes of incline walk on treadmill
10 minutes of stair climber
10 minutes of Elliptical
(All this for cardio)
Weighted Squats: 15 Reps
Lunges walking: 50 Reps each side
Leg Curls: 15 reps
High Box Climbing: 30 each side
(Repeat the circuit thrice)
Hourglass
If toned properly, this body-type is the best. But for overweight people, it is the worst, as the body tends to gain fat all over.
Exercise routine: A combination of cardiovascular exercises and light weight training. An ideal 40-minute routine should involve 20 minutes of cardio (running, jumping jacks, animal walk) and 20 minutes of strength training with the proper balance.
Sample workout:
10 minutes interval training
Combined workout:
Jerk-n-snatch: 15 reps
Basic Crunches: 15 reps
Sprints/fast running (treadmill): 2 x 1 min x 2 times
Standing Spin Bike: 5 min
Neeraj Mehta is a fitness expert, nutritionist and director of GFFI Fitness Academy.
neeraj.gffi@hotmail.com
