Your body type determines how you will gain results from exercising. The same workout can produce different results in different people. Pear-shaped individuals are considered curvy and typically carry most of their weight in their belly and chest, but tend to be leaner in their arms and legs. The best way to slim your midsection is by performing fat burning exercises.
Strength Training
Strength training can build lean muscle, boost your metabolism and burn calories when you are at rest. The key to obtaining a slimmer waistline is to incorporate strength exercises that burn a lot of calories. Choose routines that include multi-joint exercises such as squats, leg press and lunges. Performing two movements at the same time, such as bicep curls with a standing lunge, burns more calories. According to Muscle & Fitness Hers, lift with moderate to heavy weight for 15 to 25 reps; you should be exhausted toward the last rep in each set. In addition, circuit training can aid in fat loss; circuits burn more calories than traditional strength training, because they keep your heart rate elevated throughout the duration of the workout because rest between exercises is kept to a minimum.
Strength Training Frequency
According to Muscle & Fitness Hers, pear-shaped individuals should focus on strength training three times a week, targeting the same muscle group at least twice a week on nonconsecutive days.
Cardio
The best way to burn calories and maximize on the fat burning process is to perform a combination of 30-minute high-intensity and 45- to 60-minute low-intensity cardio exercises. Hig- intensity workouts may include running, stair climbing or interval training on a bike, elliptical or treadmill. Low-intensity workouts can include a treadmill walking on an incline, biking, swimming or using an elliptical. High-intensity workouts burn calories hours after exercising, while low-intensity workouts burn more calories during exercise. The best way to maximize fat loss is to include a diverse combination of the two methods.
Cardio Frequency
Pear-shaped individuals will benefit most from four to five days of cardio, according to Muscle & Fitness Hers. To increase the fat-burning process, follow a strength-training workout with 30 minutes of high-intensity cardio at least three days a week, and perform 45 minutes of low-intensity cardio on non-training days.
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