You have an apple-shaped body if you store excess weight above the waist around your chest and stomach. Depending on your body shape, you may be more prone to certain health problems. Men and women who are apple shaped are at greater risk for developing heart disease, stroke, diabetes and gall bladder disorders. Proper exercise and nutrition can help reduce your risk.
Focus
Apple shapes need to focus more on their waist size than what the scale says. Success for apples who are trying to lose weight and improve wellness is measured by a shrinking waist. Wrap a flexible tape around the area just above your hip bones. Measure on bare skin. A natural crease in your abdomen may also help you find the right spot. Measurewaist.com recommends measuring your waist circumference monthly to assess any changes you are making.
Aerobic Exercise
30 minutes of daily walking helps target "apple-zone fat." Sustained aerobic exercise targets fat-burning metabolism. You should be able to continue speaking and not get short of breath when engaging in aerobic exercise. Higher intensity, or anaerobic, exercise burns more carbohydrates than fat. To continue seeing results with exercise, vary your workout type and intensity. Brisk walking or light jogging will burn more calories.
Strength Training
Increasing your lean body mass, or the amount of muscle in your body, can increase your calorie burning and weight loss potential. As we age, our muscle mass naturally decreases. Adding strength training to your exercise program can help rebuild lean muscle. Abdominal exercises, light weight workouts or gym-based training programs can each help you reach your muscle strengthening goals.
Considerations
Begin any new exercise program with appropriate caution. If you have underlying health concerns, consult a physician before starting an exercise program. Personal trainers and physical therapists are expert resources for safe and effective exercise prescriptions.
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