Getting rid of the hourglass figure? Experts teach weight loss secrets for different body types (Part 1)

In fact, many people who meet the standard weight are still not satisfied with their body shape. This is because by using only a single calculation method, it is easy to ignore whether the body fat is too high or whether it is accumulated in specific parts (such as the waist and abdomen). As a result, their body shape has no curves and their appearance naturally looks far from "ideal".

You can see a very obvious difference in the picture below. When a woman's body fat is 10-20%, her muscle lines are clear and three-dimensional; when the body fat reaches 50%, her body is round and plump, and the muscle lines are almost invisible.

To be more precise, the "deposition location" of body fat determines our body shape. Suppose there are two women with exactly the same height, weight and body fat percentage. One of them has fat accumulated in her abdomen and thighs, while the other has fat evenly distributed in her chest and buttocks. Does the latter's figure sound more attractive? Whether from a health or aesthetic perspective, people should have a moderate amount of fat on their body. As long as the fat is properly distributed, with fat where it should be and thin where it should be, the overall look can form attractive and eye-catching curves.

How can we correctly assess the type of fat accumulation in our body? At this time, we can make a comprehensive assessment through the "four quadrants" formed by "body fat percentage" and "BMI value".

The horizontal axis of the picture on the previous page is the BMI value, and the vertical axis is the body fat percentage. Using these two values, you can locate the quadrant you belong to, as well as whether your fat type is obesity, hidden obesity, muscular, normal, or too thin. Among these five types, women can be further divided into apple type, pear type, combination type, hourglass type, banana type, and very thin type due to the different locations of fat accumulation in the details; men can be further divided into medium-wide type, standard type, muscular type, and very thin type. Only by understanding what body type you have can you move effectively.

6 major body types for women

【Hourglass type】

Body Description:

People with hourglass figures usually have slender waists and well-proportioned limbs, as well as plump bust and hips, which are the dream goals of women who pursue curvy figures. Homotype

People: Scarlett Johansson. Scarlett Johansson, Angelina Jolie Jolie.

Improvement measures:

• Diet: A large amount of animal protein will cause fat around the waist, so you can eat some fruit or lettuce salad before meals to increase your sense of fullness. Try to eat less greasy food cooked by fried or deep-fried methods to inhibit the increase of body fat.

• Exercise: "How to maintain" your figure is the main goal. You should keep a habit of moderate exercise. You can do some sit-ups and other exercises to tighten your abdominal muscles and make your waist and abdomen lines firmer.

• Medical beauty: It is recommended to maintain it through exercise.

【Banana type】

Body Description:

Banana-shaped people usually have a less obvious waistline, and their shoulders and hips are about the same width, giving them a more neutral impression. This type of people are usually not obese and their body fat percentage is not high, but they suffer from having no waist. Similar celebrities: Natalie. Portman (Natalie Portman), Cameron. Diaz (Cameron Diaz).

Improvement measures:

• Diet: Eat more high-quality proteins such as fish, olive oil, and nuts. Eat more foods rich in high-quality protein for breakfast; eat high-fiber foods such as green vegetables for lunch; and add fish or beans for dinner to help build muscle.

• Exercise: Focus on "whole body muscle building" exercises to strengthen the muscles of the upper and lower body and highlight the beautiful waistline. Hollywood star Nicole. Jiman has a standard banana-shaped body, but after proper training to shape her waist, her body has changed from a banana-shaped body to something closer to an hourglass-shaped body.

• Medical beauty: mainly focuses on strengthening the upper and lower body, such as increasing the fullness of the breasts, the lines of the arms, the fullness of the gluteus maximus, the pertness of the buttocks, etc.

[Extremely thin type]

Body Description:

People with extremely thin body type look very similar to banana-shaped people. However, the extremely thin body type is mostly caused by malnutrition or poor absorption. This type of people cannot gain weight, have extremely slim bodies, and find it difficult to create curves.

Celebrities with the same type: Demi. Moore, Kira. Knightley (Keira Knightley).

Improvement measures:

• Diet: Try to get rid of bad habits of being picky or partial to certain foods, and gain weight in a healthy and scientific way. The diet should be rich and diversified. You can consume more carbohydrates, fats, and high proteins to help store fat in the body and make the body stronger. Of course, vegetables and fruits are also indispensable. If the gastrointestinal function is weak, you can choose fish or chicken, duck, sheep liver, etc. which are easier to digest and absorb.

• Exercise: When people jog, the number of gastrointestinal motility will increase significantly, which can consume body energy and improve appetite. Therefore, jogging is a good choice for extremely thin people. In normal times, you should also "build muscle all over your body" like banana-shaped people, increasing the proportion of muscle to shape your lines.

• Medical beauty: It is recommended to increase fat all over the body before autologous fat can be transplanted to other parts of the body.

This article is excerpted from "The Ultimate Body Transformation Technique: Burn Fat and Gain Muscle in 10 Minutes without Getting Fat Again, All in One Go"