If you tend to gain weight around your mid-section rather than your butt, hips and thighs, you probably have an apple-shaped figure. You can rejoice at having sexy legs, but keep an eye on your middle. Men with mid-sections measuring greater than 40 inches in circumference and women
with bellies greater than 35 inches around double their risk of heart disease, diabetes and stroke. According to Fitness magazine, if you carry weight in your stomach, you may actually find it easier to lose weight than your pear-shaped counterparts, so hit the gym and clean up your diet to shape and tone your body.
Kick yourself into gear with regular cardio. Cardiovascular exercise works your heart and lungs while improving muscular endurance and burning calories. As an apple shape, scheduling more vigorous cardio activity on a regular basis will help you blast extra calories. Pick something you enjoy and aim to exercise at least four times a week for 40 or more minutes.
Try intervals. If you're going to work out longer, mixing up your routine with a minute or two of vigorous work followed by a minute or two of a lower-intensity effort can help push you through the hard moments and make your workout feel shorter.
Rev up your metabolism with regular strength-training routines. Balance out your lower-body regimen by lifting heavier weights while working your butt, thighs and hips. As you strengthen the large muscle groups in your legs, your metabolism will increase, and you'll achieve greater calorie burn at rest than you would without incorporating strength routines.
Watch what you eat. If you're aiming for weight loss, every calorie in and every calorie out counts. Concentrate on eating lean meats and foods high in fiber, such as fruits, vegetables and natural grains such as brown rice and quinoa. When choosing oils and foods with fat, concentrate on heart-healthy mono- and polyunsaturated options such as nuts, avocados and olives.
Remind yourself that weight loss and body sculpting require patience and persistence. You may not see huge results in a week or two, but if you stick with it, your efforts will pay off.
- Consider working with an exercise specialist when designing your exercise routine. Make sure you choose an individual with a degree in the field and a nationally recognized certification.
- Any exercise routine comes with risks. Make sure you talk to your doctor before starting an exercise program, especially if you have signs of heart disease.