Exercise Body Shape 

What are the Best Body Toning Exercises to get my Ideal body shape?!

Exercise Body Shape -- Taking into account Body Shapes -by body shape analysis- prior to planning or undergoing your exercise to lose belly fat can greatly improve the effectiveness at which you Reduce Belly Fat. 

This is so because two Body types are rarely identical. Consequently, most individuals and there Body Shapes respond differently to Cardiovascular exercise and the intensity at which is is completed.

Finding the right work out routines for your Body Shape is pivitol. It could be the difference between an extra 10 lbs or a jean size. 

So, with that in consideration, the correct exercise for your Body Shape is well worth knowing!

Firstly, establishing your Body Shape is the first port of call. Your either categorized as an Apple or a pear shape body. Both of these Body Shapes then have their subcategories. 

For Example, in the Pear body shape category there is the Hourglass. The outstanding Body Shape which is the Ruler is out on it's own as it has not real difference in proportions from the Upper Body to the Lower Body.

Types of Exercise for my Body Shape

As an apple the basis of your training will be made up of Cardio exercise such as Swimming, Walking/Jogging, Cross Training etc.. 

This is so due to the regions where Apple Body Shapes tend to hold the majority of their Fat stores which can be a health concern depend on the level of Visceral Fat being held by the individual. 

Visceral Fat lies beneath the muscle tissue in amongst the vital organs of your body. 

So, the main target is to slim down and reduce your fat for aesthetic and health purposes. Look to perform the following exercises:

•     Swimming to burn fat

•     Walking\running

•     Glute workouts and deadlifts

•     Core abdominal work such as Pilates

Pear Shape Body

A pear shape body normally holds most of their Bodyweight at the bottom half of their Bodies. As a pear you would be looking to achieve a good proportion between the top half and the larger bottom half of your body. 

As a result, your work out routines should follow a combined approach of losing weight around the lower extremities and build some size to the shoulder, chest and back. 

To achieve this, focus on aerobic activities that will provide you with a great leg workout, and workout routines for upper body that will build your upper body. 

Use light weights and perform high repetitions of exercises. Some great activities include:

•     Walking

•     Cycling (with low resistance)

•     Cross training

•     Push ups, pull-up bars, and shoulder presses

 

 Ruler Body Shape

If you are a Ruler Shape then you’ll probably feel a little flat all over with very sutble hip, bum and chest. Fortunately though weight is not a huge issue as you have never been very over weight in your life however what is the real issue is just the overall lack of shape.

You can make dramatic improvement to your Body Shape by doing some gym work on a consistent basis. Here’s what a typical gym routine will look like for you;

Exercise                                                           Sets x reps

1a - Squats                                                               4x10
1b - Lunges                                                        4x8(each leg)

2a - Shoulder Presses                                              4x12
2b - Dumbell Rows                                                    4x10

3a - Bench Step-ups with Dumbells                          4x10
3b - Push-ups                                                           4x10

Use a good decent heavy weight so that you really start to see some good shape being added to your body, particularly the gluteus and shoulders. On top of this, eat a high protein Diet to ensure you muscles grow.

Hourglass Body Shape

With an Hourglass shape we are usually happy with the proportions of the Upper Body in relation to the Lower Body which means that less time (if an at all) will be spent building either the upper or lower body by weight training. 

Our main concern is to maintain a relatively lower body fat all around the body. This will in turn reveal your desirable voluptuous and curvy look as oppose to a flabby or pudgy looking body.

In your Body Shape Exercise routine you should then focus on Cardio workouts regularly throughout the week.

A Cardio I always advocate in High Intensity Interval Training (HIIT) which means you go flat out pace for 30 seconds and then at a moderate pace for 1 minute. This is repeated for 30-45 minutes depending on your level of fitness. HIIT can be done with any type of Cardio.

Intensity of my Exercise

Intensity or pace at which you undertake you exercise all depend on your level of aerobic fitness.

Cardio for Fat burning -which is an Apple Body Shape’s main aim- is usually done at a low to moderate intensity. However, low to moderate intensity varies from person to person. 

A good way of establishing this intensity is to try and imagine a pace that is 70% your maximum effort. Maximum effort being a full out sprint. 

This 70% effort is held for the duration of the Cardio.

Alternatively, if you think your are at a high stage of fitness, you can complete High Intensity Interval Training (HIIT). HIIT works by doing short bursts of 30 secs at about 90% your max effort every minute. For example, 60% for 1min – 90% for 30 secs – 60% for man and so on...

This is well worth a try if you have a good level of fitness as more calories can be burnt with this method.

Pear Body Shape

Cardio for fat burning follow the same format of apple Body Shapes as seen above.

An Upper body work out would look like so;

Exercise                                                      Sets x reps

Shoulder presses                                              4 x 12

Dumbbell press                                                 3 x 10

Lateral raises                                                    3 x 10

Dumbbell row                                                    3 x 10

Ruler Body Shape

In the body toning exercises outlined for Ruler Body Shapes above the intensity should be quite high. 1a and 1b should be done together straight off i.e do 10 squats then 8 lunges each leg straight after. 

At this point you can take a 45 second break and repeat this 4 times before moving on to the next exercises.

Hourglass Body Shape

HIIT is always of a high intensity so you should definitly -regardless of what form of exercise you are doing- be breathing and sweating quite heavily.

Duration and Frequency of my Workouts

A prolonged low to moderate intensity Cardio a approximately 70% max effort should be completed for 30-60 minutes 4-6 times per week.

If HIIT takes your fancy then aim for 30 minutes 4-5 times per week. 

Ruler Body Shape

The weight training routine should take no longer than 35 minutes if 45second rest periods are taken.

Hourglass Body Shape

30-45 minutes of HIIT 3-5 times per week should certainly do the trick.

When should I undertake my Exercise

Apples & Hourglasses

First thing in the morning before breakfast is the best time to burn fat and can also leave you refreshed to start the day. However, if this doesn’t sound too appealing then any time during the day just once it’s not within 2 hours of going to sleep.

Pears & Rulers

Pear Body Shape require both Cardio and resistance training in their gym routines so the only place to complete this is in the gym.