It is a reality that the most sought-after body shape among women is the hourglass figure. However, not everyone is endowed with it. Statistics show that only 8% of women in the world genuinely belong to this body type. Unfortunately, the trickiest shape to be in is the inverted triangle, wherein your shoulder width appears wider than the hip width. There’s no reason for dismay though, because it’s possible to create a “silhouette hourglass shape” through a regular workout routine. Below are some smart tips to follow.
Work out regularly. Make sure you exercise at least 3-4 times a week which includes both cardio and weight training. Following a split-body part routine will be very useful in giving your muscles the right amount of the time to recuperate.
Perform lower-body cardio exercises. This will facilitate in strengthening the muscles of your lower body while losing body fat. It should take you at least 30-45 minutes to complete a session. Examples are stepmill, spinning, walking on a treadmill with an incline and other high-intensity cardio like jump squats, sprints, step aerobics and more.
Avoid upper-body exercises with heavyweight resistance. In order to trim the upper body particularly the shoulders, it is important to minimize excessive muscle gain on the area. Thus, using lightweight resistance is essential. Do it with high repetitions on each set. In this way, you can keep your shoulders toned and shapely, but not too bulky.
Exercise with heavyweight resistance on lower- body workouts. In an effort to be better proportioned with the upper body, you must take your leg muscles up a notch. Lower-body workouts must be very intense and done within 45 minutes to ensure muscle growth. Squats, lunges, leg presses, stiff-legged dead lifts, leg extensions, hip abduction and leg curls are all important exercises you don’t want to miss on your ‘leg day’ workout.
Don’t be scared with the weights. Ask a friend to spot you during your heavy squats, hire a personal trainer or find yourself a workout buddy to boost your confidence. The heavier weight you use, the more muscles you will gain on your legs. This is crucial to even out with the wider upper-body.
Eat a high-protein diet. Take in 5-6 small meals during the day which are high in protein content. Eat your meals between 2-3 hours. Never consume over your daily calorie budget. When trying to build muscle, your diet should be composed of 45% protein, 35% carbohydrate and 20% fats. Women tend to do better in a low-carb diet for maximum fat loss.
Keep hydrated. Drinking plenty of water will not only aid your digestion but will also help curb your hunger. Thus, you have a higher chance of controlling yourself from eating those sweets.
Consistency is the key. It’s only with maintaining a regular workout routine and proper nutrition can you transform your body to the shape you desire. With cardio, you can lose more body fat and soon you’ll have a slimmer waist and trimmed shoulders. Through intense leg exercises, you can have more shapely legs, which will sculpt the physique you ever wanted. It takes work to earn it.
