Apple shape, pear shape, straight shape and curvy are ways to describe how our bodies naturally distribute weight. No matter what your body shape, you can change it with diet and exercise. Building muscle can help burn fat in heavier areas and give shape to smaller areas to add proportion. Strength training and cardiovascular exercise will build muscle and help burn fat off areas where you hold fat. Consuming a low-fat diet will help to increase your metabolism and energy levels. Invest time into your body and you will yield large returns.
Step 1
Engage in total-body strength training three days per week to build muscle. Use free weights and body-weight exercise like push-ups, bicep curls, tricep dips, lunges, squats and sit-ups. Perform three sets of 15 repetitions for every body part. Lift with weights heavy enough to make each set difficult to complete.
Step 2
Participate in cardiovascular exercise at least three days per week to burn fat. Glide on an elliptical machine, walk or jog on the treadmill, bike or take a class. Vary your cardiovascular activity so your body cannot adapt and stop responding.
Step 3
Drink more water to cut empty calories. Drinking sugary beverages can add 230 empty calories to your day. Adding 1 tbsp. of sugar and 1 tbsp. of cream to your coffee can pack 100 calories per cup. Substituting water for calorie-laden beverages can save you a pound per week in calories, notes MayoClinic.com.
Step 4
Eat low-fat foods. Consume unprocessed foods like vegetables, whole grains, brown rice, fruits, lean meats and low-fat dairy to nourish muscles and improve workout performance, according to MayoClinic.com.
Step 5
Consume a small meal every three to four hours. Eating often increases your metabolism and helps to keep you satiated throughout the day, notes Natural Health Magazine. Your body burns calories as food digest, so grazing helps you burn more calories all day.
Tips and Warnings
- Don't overdo it. Take at least one rest day per week to allow muscle recovery.
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