Apples or pears? 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

【Apple type】

Body Description:

While most women are worried about obesity in their lower bodies, people with apple-shaped bodies have different concerns because their fat is mainly accumulated in their arms, backs, and abdomens, while their lower bodies are relatively slender, making them look like an apple with a large upper body and a small lower body. Celebrities with the same type: Jules. Drew Barrymore.

Improvement measures:

• Diet: Fat is mainly accumulated in the upper body and abdomen, which is a typical "visceral obesity". You should reduce the intake of carbohydrates, fats and calories, eat more vegetables and fruits rich in fiber, try to have three meals on time and in regular amounts, and eat less fried, grilled and other heavy and greasy foods.

• Exercise: Due to broad shoulders and thick arms, the focus is on losing fat in the upper body while strengthening lower body exercises. Aerobic exercise can effectively reduce fat; anaerobic exercise can strengthen muscles. Apple-shaped people should lose fat above the waist through aerobic exercises such as jogging, cycling, swimming, skipping rope, aerobics, etc., and then use anaerobic muscle strength training to strengthen the lower body.

Most people would try their best to avoid having a too strong lower body, but people with an apple-shaped body have a slimmer lower body. Instead, they should make the muscles in the lower body more prominent so that the overall body will look more even.

• Medical beauty: It can eliminate fat from the arms, shoulders and back, while emphasizing the waist.

【Pear type】

Body Description:

The pear-shaped body is common among Oriental women. The body expands outward from the waist and the lower body is thicker, just like a pear. The upper body is slender but fat is accumulated in the lower body, which is exactly the opposite of the apple-shaped body. The pear-shaped figure is common among office workers who need to sit for long periods of time and lack exercise due to their work, which causes great distress to many women. Celebrities with the same type: Jin. Kim Kardashian.

Improvement measures:

• Diet: This is deep fat accumulation, so you should eat less oil and sauces, and eat more fruits and vegetables to reduce subcutaneous fat and clean the intestines and stomach. It can also eliminate stool and improve edema. Eating less starch for dinner can help you lose weight faster. However, not eating starch can easily make you lack energy. Therefore, you can replace starch for dinner with protein or meat.

• Exercise: Pear-shaped people have particularly prominent lines on the outer thighs, especially the saddle area, so they need to move their lower body to strengthen the lines and metabolize fat. The curves of the lower body can be effectively improved through aerobic exercises such as brisk walking, cycling, and swimming.

• Medical beauty: It can enhance the outer thigh and saddle area, create a waistline, and make the buttocks behind the waist more upturned and centralized, improving problems such as sagging buttocks.

【Combined type (apple type + pear type)】

Body Description:

The combined type is a combination of an apple-shaped upper body and a pear-shaped lower body, which can be said to be systemic obesity. For people with a comprehensive body type, losing weight is probably the most difficult among the six body types, but as long as they can lose weight, they can most likely do so evenly.

We often hear about examples of men and women who have lost weight and become beautiful women, and they almost all have a comprehensive body type. Through exercise, you can achieve the effect of firming muscles, visually "shrinking" and highlighting the characteristics of "thin waist". . Celebrities with the same type: Rebecca. Rebel Wilson (who played "Fat Amy" in the movie "Pitch Black").

Improvement measures:

• Diet: Choose high-fiber grains as the staple food for all three meals, and match them with appropriate amounts of vegetables, fruits and high-quality protein, such as chicken and fish. Avoid high-fat, high-calorie, high-sugar or high-salt foods, and don't eat too greasy food early in the morning, which can easily increase the burden on your stomach. Pay special attention to reducing starch intake for dinner and focus on protein.

• Exercise: A lot of aerobic exercise is needed to reduce body fat throughout the body, and then anaerobic strength training is performed for the upper and lower body respectively to achieve the effect of whole-body fat reduction and muscle firming. Visually, you will naturally look several sizes smaller.

• Medical beauty: achieve whole-body slimming through exercise, and then locally modify the waist and other parts.

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"