Getting in shape for the summer
by Matt Kendrick
Are You an Apple or a Pear? Not sure? Try this
First measure your waist one inch above your belly button and hip, around the widest part of your body.
Then measure your hip circumference, around the widest area of your lower body.
Now divide your waist number by your hip number…
If your result is 0.8 or lower you are a pear.
If your result is greater than 0.8 you are an apple
Apple characteristics
Generally bigger on the top half of your body, you tend to have a larger chest & tummy compared to slim hips & thighs.
Problem areas : when apples gain weight, excess fat is stored around the breasts & waist - deep in the body.
This intra-abdominal fat surrounds internal organs such as the heart & liver generating a large number of health risks.
Key mistakes : Apples tend to focus on trying to target the waist with numerous core exercises. While stability in this area is important, the aim is to create a more balanced shape.
The Workout: I would recommend a total body workout followed by an interval session. The aim is to work big movements for maximum fat burning effect while maintaining balance. Perform each set of two exercises in super set format, ie. A set of squats followed by a set of ball push ups with no rest in between. Rest 60 seconds before moving on to the next two exercises.
Instead of working for a number of reps try working each set for a timed one minute.
A1 Squat
A2 Ball Push up
B1 Front to Reverse Lunge
B2 Dumbell One Arm Row
C1 Ball Hamstring Curl
C2 Cable Woodchop
Interval session - skip with a jump rope for 30 secs, rest one min, repeat 10 times. Fall over!
Pear characteristics
As the name suggests, you have a smaller upper body with shoulders narrower than hips. Your shape goes out at the waist and hips, coming back into the mid thigh.
Problem Areas: If you have a pear shaped body your metabolic rate is lower and any excess fat is subcutaneous - directly under the skin. This is distributed mainly around the buttocks, hips and thighs.
Key Mistakes: Pears are drawn to focusing mainly on lower body exercises in a attempt to ‘spot reduce’ the hips and thighs. The problem here is this can add more bulk to the widest part creating an even more imbalanced look.
The Workout Solution: The answer for pear shapes is a programme that will increase the metabolic rate, adding calorie burning muscle tone without building muscle size.
You will perform this circuit, A-G , followed by an interval session on either the treadmill or rower 3 x per week. I advise you to avoid too much cycling especially spin as this can bulk up the legs.
A Dumbell step up - 2- 3 x 20 reps
B Incline Db chest press - 2 -3 x 12
C Dumbell Reaching Lunge - 2 -3 x 20
D Wide Grip Pulldowns - 2- 3 x 12
E Ball Jacknife & toe touch - 2- 3 x 15
F Dumbell Lat Raise - 2- 3 x 12
G Mountain Climbers - 2- 3 x 1 min
Cardio Interval - Treadmill, walk or slow jog 2 mins, sprint 1 minute - repeat 4 times / or Rower 500 metres, rest 1 minute - repeat 3 times
Hourglass Characteristics
Your bust and hips are around the same circumference and your waist is narrow. You tend to have strong bones and good flexibility with feminine curves.
Problem Areas: Weight gain tends to be all over, although the triceps, inner and outer thigh and lower tummy are more troublesome.
Key mistakes: Hourglass shapes will follow a general fitness routine and miss out on the opportunity to really accentuate those curves. Special attention should be given to the shoulders, waist and thighs.
The Workout Solution: A full body workout, three days per week, followed by a high intensity cardio burst will work wonders for the hourglass. Three sets of 12 - 15 repetitions, in superset format, ie. Perform 12 - 15 reps of A1, followed by 12 - 15 reps of A2. Rest 30 secs and repeat before moving onto the next two exercises.
A1 Bulgarian Split Squat
A2 Alternate Dumbell Chest Press
B1 Single leg Deadlift
B2 Cable Face Pulls
C1 Lunge Walks & Side Bend
C2 Dumbell Lat Raise & Twist
D1 Ball Lying Db Extensions
D2 Reverse Woodchops
This 4 minute drill is called a tabata and is as effective for burning fat as an hour of traditional cardio. On an exercise bike you will cycle at a moderate intensity for 10 secs, followed by a flat out hard as you can 20 secs. Repeat a further 7 times and you’re cooked!
Celery Characteristics
The classic model shape ruler, straight with a small bust, waist and bottom. Celery’s can wear just about anything but struggle in the curves department. You do possess a high metabolism and lose weight easily.
Problem Areas: If celery types gain weight it will generally be all over with a little more on the stomach and bottom.
Key Mistakes: You tend to focus more on cardio exercises because you are good at it. The aim should be on developing shapely muscles in the shoulders, triceps bottom and calves. Because celery shapes are naturally slim and find it hard to develop muscle, cardio should be kept to a healthy minimum.
The Workout Solution: My recommendation for celery shapes is a two day per week split body routine designed to pack on some nice shapely muscle. Getting bulky is not an issue for celery’s so weights will be heavier working to three sets of 6 - 8 repetitions followed by a short intense cardio complex.
A Squat-Push Press
B1 Partial Lunge
B2 Ball Dumbell Chess Press
C1 Dumbell Military Press
C2 Tricep Pushdown
D1 Plank - Hold 1 min
D2 Dumbell Side Bends
A Deadlift/Row Combo
B1 Reverse Lunge from Box
B2 Band Pulldowns
C1 YTWL
C2 Calf Raise - Standing
D1 Side Plank
D2 Swiss Ball Crunch
Cardio Complex
Squat x 7
Squat Jump x 7
Push Up x 7
Mountain Climbers x 7
Burpees x 7
Repeat twice more
Please visit us at www.mklifefit.co.uk to view all of our demonstrations including home alternatives to these workouts, free cutting edge health information and much more.
For more information or to book a complimentary consultation please call us on 0121 744 2777 and quote MKT001
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