Pear-shaped people tend to have larger lower bodies and smaller upper bodies. If you are a pear, you will find that your hips are slightly wider than your shoulders and that you tend to gain weight below your waist. Pears usually have small chests and flat stomachs.
Apple-shaped people are generally bigger on the top half of their bodies than on the bottom half. They commonly have slim hips and a large chest and stomach. Apples tend to gain weight above the waist or along the backside.
Do You Have Any Of These Traits?
APPLES & PEARS WILL FOLLOW THE SAME NUTRITIONAL GUIDELINESNaturally Usually large boned, large joints, large frame
Short, tapering arms and legs
Smooth, round body contours (round or pear shaped body)
Wide waist and hips
Waist dominates over chest
Tendency to always store excess calories as fat (can’t get away with overeating)
Keeping fat off after it is lost is a challenge
Tendency to have insulin resistance
Tendency to be sluggish, slow moving and lacking energy
Sensitive to carbohydrates (carbs are easily stored as fat)
Responds better to eating higher protein and moderate carbs
Naturally slow metabolic rate (fewer calories burned at rest)
Cardio is necessary to lose weight and body fat
Extremely difficult to lose weight (requires great effort)
Bouts of fatigue and tiredness
Often describe themselves as having a "slow metabolism"
Tendency to gain fat easily as soon as exercise is stopped
Tendency to lose fat slowly, even on a "clean," low fat, low calorie diet.
Often overweight, even if they don't eat very much
Respond best to frequent exercise
NUTRITIONAL STRATEGIES FOR “APPLES & PEARS”
“DON’Ts” Processed and refined carbohydrates that contain white sugar and white flour (they’ll convert to body fat more rapidly in Apples and Pears).
“DO’s” Get enough protein, Cardio exercise, a Carb “Zig-Zag” eating plan,
Exercise is an absolute MUST - Apples & Pears generally have a very difficult time losing fat with diet alone. Even a close-to-perfect diet often doesn’t work by itself because the endomorph needs the boost in metabolism that comes from exercise. The endomorph must do everything in his or her power to stimulate their metabolism and this means combining good nutrition with weight training and aerobic training. To diet without exercising means certain failure for the endomorph. I will post exercise ideas on my blog.
Cardio
Apples & Pears need a larger quantity of cardio to lose body fat. They can lose fat with surprising ease by doing some type of cardio at least 4 – 5 times per week. Often, they successfully lose weight, but then put it back on if they haven’t made the commitment to continue exercising for life.
Make a lifelong commitment to fitness
Apples & Pears must commit to becoming active for life, and avoid quick fixes or any short-term approach to fitness. After reaching the long term ultimate body fat and body weight goal, Apples & Pears need to commit to three days a week of exercise - for life – to keep the fat off. This should be done for health reasons anyway, but for the Apples & Pears, exercise is essential to maintain a desirable body fat ratio. Once you begin, you must keep going or you will lose your momentum. Every time you stop your exercising habits, you can be sure the body fat will slowly start to creep back on. Long “vacations” from physical activity are not a good idea. Get your momentum going and keep it going. Find types of activity you enjoy doing.
Increase your training duration
Losing fat all boils down to burning calories. You must burn more calories than you consume each day. 20 minutes is the recommended starting point for effective fat burning. For maximum fat loss I recommend 30 minutes of continuous aerobic activity until a goal is achieved. Go back to the 20-minute workouts for maintenance only after you reach your goal.
Avoid over-sleeping.
Apples & Pears should avoid excessive sleep.
Use metabolism-stimulating exercise
Weight training exercises that utilize large muscle groups like the back and legs are extremely effective for stimulating the metabolism and for stimulating the hormones that increase fat burning. High rep leg exercises (squats, lunges, leg presses, etc) are particularly effective for this purpose. Toning classes, yoga, Pilates and similar activities have some fantastic benefits, but for the Apples & Pears, this type of activity is NOT the ideal way to lower body fat. Participate in these activities as a supplement to your regular weights and cardio, but not by themselves.
Always be on the lookout for something to motivate and inspire you.Apples & Pears sometimes lack motivation, especially in the beginning. The solution is to be on the constant lookout for anything and everything to motivate and inspire you. Read your goals every single day join a support group, do whatever you can to stay focused and motivated!
Restrict carbohydrates, but never remove them completely
The Apple & Pear nutrition strategy leans towards higher protein (and slightly higher fat) diet with more moderate carbohydrates (This is necessary because most Apples & Pears tend to be carbohydrate sensitive. People with normal carbohydrate metabolisms can consume up to 50-60% of their total calories from carbohydrates and stay lean, while Apples & Pears will tend to gain too much fat eating this many carbohydrates. A “Zig Zag” approach to carb intake is ideal. Ask Emily for more info on this.
Keep cheat meals to once or twice per week for Apples & Pears
Poor daily habits or frequent cheat days always seem to set them back. Cheat days should be reserved for special occasions or as well-deserved rewards for a week of great training and nutrition.
Be consistent and persistent
Going on and off diet and exercise programs will never work for the Apples & Pears. They will lose body fat just like everyone else, but it almost always takes a little longer. The results will come, but not without time and effort. Patience is a virtue all Apples & Pears must cultivate.
When somebody commits to the 24 Day Challenge with me (on www.JoinEmily.com), I commit to mentoring them far BEYOND those 24 days! This blog is just a start! For even more, go to www.PepInYourStep.net!
Showing posts with label Body Types and Tips for Each. Show all posts
Showing posts with label Body Types and Tips for Each. Show all posts
"Pear Shape" Exercise Tips
If you are a pear you will want to focus on exercises that will balance out the top half of your body with the bottom half of your body. You will also want to try to thin down your lower half. To achieve this, focus on aerobic activities that work out your lower body, and resistance exercises that will build your upper body. Use light weights and perform high repetitions of exercises. Some great activities include:
• walking
• cycling (with low resistance)
• elliptical training
• jumping rope
• leg lifts and dips
• push ups, chin ups, and shoulder presses
People with pear shaped bodies have a smaller upper body and larger hips and thighs. If you want to improve your pear shape, here are some exercise tips that will help create your best body ever by sculpting muscle while burning fat in all the right places.
"Pear" Intervals - In interval training, you alternate measured periods of high-intensity and lower-intensity exercise. Interval training typically burns more calories than steady-state cardio does. As a Pear is working out, their body is going to want to draw fatty acids from their upper body to begin with. You need to get your body over that hump to where it says, Okay, I've used a lot of fat here and I like to take it from the upper body, but now I'm going to have to turn to this other fat storage site. And that is really just dependent on total calories expended.
There's another benefit of interval training for Pears: enzymes. Enzymes act as keys that open certain locks in the body. You can think of fat-burning as a sort of locked door that needs to be opened by enzymes.
One study found that compared to the steady-state group, the interval group ... lost significantly more fat from these different areas. So much of the fat loss had to do with changes in the enzymes and other kinds of things that you don't see when you're exercising." In this case, the interval group actually burned fewer total calories during exercise, but the post-exercise effects of interval training made them fat-burning machines.
What should your interval training feel like? It needs to be fairly intense. On a scale from 1-10, 10 being hardest, we're talking 7-8 for the high-intensity intervals. Level five is good for the recovery intervals. Lower does not mean you just plummet down to zero--it's more of a moderate, low-moderate intensity
The following 45-minute cardio workouts use an intensity scale of 1-10, 10 being your hardest effort possible.
INDOOR CYCLE INTERVALS
Warm-up: 3 minutes at level 3-4
Interval #1: 60 seconds at level 5-6
60 seconds at level 3
Repeat above 4 times
Interval #2: 60 seconds at level 7-8
60 seconds at level 5
Repeat above 4 times
Recovery: 5 minutes at level 5
Interval #3: Option A:
60 seconds at level 7-8
60 seconds at level 5
Repeat above 4 times OR
Option B: Steady-state for 8 minutes at level 6
Interval #4: 60 seconds at level 7-8
60 seconds at level 5
Repeat above 4 times
Cool-down: 3 minutes at level 5
2 minutes at level 3
OUTDOOR JOG-RUN INTERVALS
Warm-up: Walk briskly for 3 minutes
Jog at a moderate pace for 3 minutes
Long intervals: Run at a hard pace for 3 minutes
Jog at a moderate pace for 3 minutes
Repeat 4 times
Advanced Make intervals 90 seconds each instead
option: of 3 minutes. Repeat 8 times instead of 4 times
Shorter Jog at a moderate pace for 1 minute
intervals: Run at a hard pace for 1 minute
Repeat 5 times
Cool-down: Jog at moderate pace for 2 minutes
Walk briskly for 3 minutes
PEAR'S LEG PLAN: HOME VERSION
Required equipment: bench, large exercise ball, light medicine ball,
dyna-band or other resistance band. Instead of repeating for a specific
number of reps, do as many as you can in the time allotted.
Superset A: Stationary Lunge (left leg forward):
30-60 seconds
Step-up with Knee Lift (left foot stepping on bench):
30-60 seconds Repeat with other leg
Do two to three supersets on each leg, resting briefly
between supersets.
Superset B: Lying Single Leg Bridges: 30 seconds one leg*
30 seconds other leg*
Wall Squat (with exercise ball):
30-60 seconds
Do three supersets, resting briefly between supersets.
*Lie faceup, right knee bent and right foot on floor. Arms should be by
your sides. Place exercise ball under the lower leg/ankle area of left
leg with left leg nearly straight. Bridge up, lifting your mid and low
back off the floor. Your upper back and your shoulder girdle should
support your weight. Don't place your weight on your neck. Roll ball in
directly to the left glute while maintaining bridge position. Roll out
and repeat.
Superset C: Band Drags: 30 seconds one way, 30 seconds other way*
Half Squats (coming just to parallel and squeezing
medicine ball between thighs): 30 seconds. Do two
supersets.
*Loop the band around your lower calves and stand with feet apart so
there's tension in the band. Keep your left leg stationary while moving
your right leg out to the side, stepping across the floor.
Repeat with other leg.
PEAR'S LEG PLAN: GYM VERSION
Perform 20-25 reps of each exercise, at about 50%-55% of maximum
strength. Complete the circuit 3-4 times.
Superset A: Leg Extension
Leg Press
Repeat once
Superset B: Stationary Lunge (do 10-15 reps per leg)
Leg Curl
Repeat once
Superset C: Abductor Machine
Abductor Machine
Note: Pears can experiment with other leg exercises, but keep the
weights on the lighter side and repetitions high; and continue your
cardio, focusing on interval training to fight fat long term.
It is recommend that Pears follow a circuit-type of approach. Use higher reps, multiple sets, and move continuously from one machine or exercise to the other. For example, rather than a heavy barbell squat, just use light dumb-bells or a ball against the wall. Do a minute straight of those squats and then a minute of lunges on each leg. Rest and repeat. Count time instead of reps.
Just because the weights are lighter doesn't mean your workout will be less intense. It's more of a qualitative shift that needs to occur with the workout.
Here’s an example of weekly exercise plan:
Interval training on Monday, Wednesday and Friday.
Train abdominals on cardio days--do crunches, bicycles and hip lifts to hit all ab muscles. Aim for about two sets of 15 reps each.
Pear's Leg Plan: Do resistance training for legs three days a week, preferably on days that you don't do interval training.
Pear's Upper Body: Do upper-body training three days per week, on same days as the leg plan. Do upper-body workout first, then finish with the leg circuit.
• walking
• cycling (with low resistance)
• elliptical training
• jumping rope
• leg lifts and dips
• push ups, chin ups, and shoulder presses
People with pear shaped bodies have a smaller upper body and larger hips and thighs. If you want to improve your pear shape, here are some exercise tips that will help create your best body ever by sculpting muscle while burning fat in all the right places.
"Pear" Intervals - In interval training, you alternate measured periods of high-intensity and lower-intensity exercise. Interval training typically burns more calories than steady-state cardio does. As a Pear is working out, their body is going to want to draw fatty acids from their upper body to begin with. You need to get your body over that hump to where it says, Okay, I've used a lot of fat here and I like to take it from the upper body, but now I'm going to have to turn to this other fat storage site. And that is really just dependent on total calories expended.
There's another benefit of interval training for Pears: enzymes. Enzymes act as keys that open certain locks in the body. You can think of fat-burning as a sort of locked door that needs to be opened by enzymes.
One study found that compared to the steady-state group, the interval group ... lost significantly more fat from these different areas. So much of the fat loss had to do with changes in the enzymes and other kinds of things that you don't see when you're exercising." In this case, the interval group actually burned fewer total calories during exercise, but the post-exercise effects of interval training made them fat-burning machines.
What should your interval training feel like? It needs to be fairly intense. On a scale from 1-10, 10 being hardest, we're talking 7-8 for the high-intensity intervals. Level five is good for the recovery intervals. Lower does not mean you just plummet down to zero--it's more of a moderate, low-moderate intensity
The following 45-minute cardio workouts use an intensity scale of 1-10, 10 being your hardest effort possible.
INDOOR CYCLE INTERVALS
Warm-up: 3 minutes at level 3-4
Interval #1: 60 seconds at level 5-6
60 seconds at level 3
Repeat above 4 times
Interval #2: 60 seconds at level 7-8
60 seconds at level 5
Repeat above 4 times
Recovery: 5 minutes at level 5
Interval #3: Option A:
60 seconds at level 7-8
60 seconds at level 5
Repeat above 4 times OR
Option B: Steady-state for 8 minutes at level 6
Interval #4: 60 seconds at level 7-8
60 seconds at level 5
Repeat above 4 times
Cool-down: 3 minutes at level 5
2 minutes at level 3
OUTDOOR JOG-RUN INTERVALS
Warm-up: Walk briskly for 3 minutes
Jog at a moderate pace for 3 minutes
Long intervals: Run at a hard pace for 3 minutes
Jog at a moderate pace for 3 minutes
Repeat 4 times
Advanced Make intervals 90 seconds each instead
option: of 3 minutes. Repeat 8 times instead of 4 times
Shorter Jog at a moderate pace for 1 minute
intervals: Run at a hard pace for 1 minute
Repeat 5 times
Cool-down: Jog at moderate pace for 2 minutes
Walk briskly for 3 minutes
PEAR'S LEG PLAN: HOME VERSION
Required equipment: bench, large exercise ball, light medicine ball,
dyna-band or other resistance band. Instead of repeating for a specific
number of reps, do as many as you can in the time allotted.
Superset A: Stationary Lunge (left leg forward):
30-60 seconds
Step-up with Knee Lift (left foot stepping on bench):
30-60 seconds Repeat with other leg
Do two to three supersets on each leg, resting briefly
between supersets.
Superset B: Lying Single Leg Bridges: 30 seconds one leg*
30 seconds other leg*
Wall Squat (with exercise ball):
30-60 seconds
Do three supersets, resting briefly between supersets.
*Lie faceup, right knee bent and right foot on floor. Arms should be by
your sides. Place exercise ball under the lower leg/ankle area of left
leg with left leg nearly straight. Bridge up, lifting your mid and low
back off the floor. Your upper back and your shoulder girdle should
support your weight. Don't place your weight on your neck. Roll ball in
directly to the left glute while maintaining bridge position. Roll out
and repeat.
Superset C: Band Drags: 30 seconds one way, 30 seconds other way*
Half Squats (coming just to parallel and squeezing
medicine ball between thighs): 30 seconds. Do two
supersets.
*Loop the band around your lower calves and stand with feet apart so
there's tension in the band. Keep your left leg stationary while moving
your right leg out to the side, stepping across the floor.
Repeat with other leg.
PEAR'S LEG PLAN: GYM VERSION
Perform 20-25 reps of each exercise, at about 50%-55% of maximum
strength. Complete the circuit 3-4 times.
Superset A: Leg Extension
Leg Press
Repeat once
Superset B: Stationary Lunge (do 10-15 reps per leg)
Leg Curl
Repeat once
Superset C: Abductor Machine
Abductor Machine
Note: Pears can experiment with other leg exercises, but keep the
weights on the lighter side and repetitions high; and continue your
cardio, focusing on interval training to fight fat long term.
It is recommend that Pears follow a circuit-type of approach. Use higher reps, multiple sets, and move continuously from one machine or exercise to the other. For example, rather than a heavy barbell squat, just use light dumb-bells or a ball against the wall. Do a minute straight of those squats and then a minute of lunges on each leg. Rest and repeat. Count time instead of reps.
Just because the weights are lighter doesn't mean your workout will be less intense. It's more of a qualitative shift that needs to occur with the workout.
Here’s an example of weekly exercise plan:
Interval training on Monday, Wednesday and Friday.
Train abdominals on cardio days--do crunches, bicycles and hip lifts to hit all ab muscles. Aim for about two sets of 15 reps each.
Pear's Leg Plan: Do resistance training for legs three days a week, preferably on days that you don't do interval training.
Pear's Upper Body: Do upper-body training three days per week, on same days as the leg plan. Do upper-body workout first, then finish with the leg circuit.
"Apple Shape" TIPS & INFO
APPLE SHAPE - Abdominal fat is far more harmful than the subcutaneous fat.
• heart disease
• high blood pressure and stroke
• Type 2 diabetes
• Metabolic Issues
• increased inflammation in the body
• certain cancers, such as breast and endometrial cancer
Abdominal fat also affects respiratory function - especially during sleep, producing:
• apnea
• pulmonary hypertension
• cardiac arrhythmia
With an apple shaped body, your ideal proportion of macro-nutrients would be: 50% complex carbs, 35% proteins, and up to 15% "good" fats:• Favor complex carbs (most fruits & vegetables except potatoes) and high quality proteins (whey, beans, whole wheat & rye products, eggs, salmon, halibut, trout, shellfish)
• Eat moderately ordinary animal proteins (lean chicken, turkey, beef), dairy products, "good" fats (nuts, flax seeds, dressings made with olive oil & yogurt), and use healthy cooking oils
• Avoid at all cost anything fried, cold cuts, cream, candy, ice cream, carbonated drinks, and ALL white-flour products.
Consider supplementing your diet with Emily's Omega Plex (see on my website, www.joinemily.com in the "Well" product category $19.95 for 90 capsules) for much easier weight loss.
Advocare's OmegaPlex meets the highest standards of product safety and efficacy. Each softgel starts with high-quality marine lipid concentrate, that meets strict analytical testing requirements for environmental contaminants, quantity of long-chain omega-3 fatty acids and oxidation as indicators of safety, purity, potency and freshness. (You won't find an over-the-counter version that does the job better!) OmegaPlex also contains the antioxidant vitamin E in the most active form to further ensure omega-3 fatty acid stability. Omega Plex will help with aches and pains, help improve your "blood profile" and regularity
You'll not only quickly shed pounds of body fat, this customized diet also makes you calmer, happier and less depressed.
Apple Workout Should include both aerobic and strength training at medium to high intensity, each 2-3 times per week.
One of the most beneficial is interval training for weight loss.
• heart disease
• high blood pressure and stroke
• Type 2 diabetes
• Metabolic Issues
• increased inflammation in the body
• certain cancers, such as breast and endometrial cancer
Abdominal fat also affects respiratory function - especially during sleep, producing:
• apnea
• pulmonary hypertension
• cardiac arrhythmia
With an apple shaped body, your ideal proportion of macro-nutrients would be: 50% complex carbs, 35% proteins, and up to 15% "good" fats:• Favor complex carbs (most fruits & vegetables except potatoes) and high quality proteins (whey, beans, whole wheat & rye products, eggs, salmon, halibut, trout, shellfish)
• Eat moderately ordinary animal proteins (lean chicken, turkey, beef), dairy products, "good" fats (nuts, flax seeds, dressings made with olive oil & yogurt), and use healthy cooking oils
• Avoid at all cost anything fried, cold cuts, cream, candy, ice cream, carbonated drinks, and ALL white-flour products.
Consider supplementing your diet with Emily's Omega Plex (see on my website, www.joinemily.com in the "Well" product category $19.95 for 90 capsules) for much easier weight loss.
Advocare's OmegaPlex meets the highest standards of product safety and efficacy. Each softgel starts with high-quality marine lipid concentrate, that meets strict analytical testing requirements for environmental contaminants, quantity of long-chain omega-3 fatty acids and oxidation as indicators of safety, purity, potency and freshness. (You won't find an over-the-counter version that does the job better!) OmegaPlex also contains the antioxidant vitamin E in the most active form to further ensure omega-3 fatty acid stability. Omega Plex will help with aches and pains, help improve your "blood profile" and regularity
You'll not only quickly shed pounds of body fat, this customized diet also makes you calmer, happier and less depressed.
Apple Workout Should include both aerobic and strength training at medium to high intensity, each 2-3 times per week.
One of the most beneficial is interval training for weight loss.
"Hourglass & Ruler" Shapes
If you are have an hourglass figure, then you should be focusing on both cardio and resistance exercises. Cardio will assist in keeping your weight in check, while resistance exercises will help to maintain balance between your upper and lower body. Vary your repetitions and keep your resistance weights light so as not to build too much muscle mass. Here are some great exercises that you may want to try:
• slow jogging
• stationary biking (with light resistance)
• jumping jacks
• swimming
• bicep curls, shoulder presses, and squats
If you are a ruler, you will be able to perform pretty much any activity you want to. Perform cardio activities to help you lose weight in problem areas, such as the buttocks and stomach. You will especially want to build muscle mass through resistance exercise. To ensure that you build a symmetrical body shape, all of the muscle groups should be emphasized and routinely given a workout. Focus on:
• stretching
• sit-ups
• step classes
• spinning
• walking or jogging on an incline
• squats
• bench presses and shoulder presses
• slow jogging
• stationary biking (with light resistance)
• jumping jacks
• swimming
• bicep curls, shoulder presses, and squats
If you are a ruler, you will be able to perform pretty much any activity you want to. Perform cardio activities to help you lose weight in problem areas, such as the buttocks and stomach. You will especially want to build muscle mass through resistance exercise. To ensure that you build a symmetrical body shape, all of the muscle groups should be emphasized and routinely given a workout. Focus on:
• stretching
• sit-ups
• step classes
• spinning
• walking or jogging on an incline
• squats
• bench presses and shoulder presses
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