The best way to lose weight for your body shape revealed – from hour-glass to apple
AS we move into our third month in lockdown, many of us will be feeling the result of a few too many trips to the fridge.
And some of us may even be fearing the so-called "Quarantine 15" - what some people have dubbed the weight gain likely to be caused from weeks of self-isolation during the coronavirus pandemic.
However, top fitness coach and weight loss mindset specialist Jenna Rigby, reveals that there's one easy way to get back in shape - and that's by knowing your body type.
She says that by simply adapting your workouts for your body type, this can speed up weight loss and make you love the skin that you're in.
Jenna, who has teamed up with advice website , said: "Our bodies come in all different shapes and sizes, and it’s important to understand our own individual type in order to highlight our best bits.
"Remember that the purpose of exercise is to burn fat and build muscle.
"Exercising will enhance your body shape and, in some way, change its appearance, but it’s possible your body shape won’t change."
Here, the GlamFIT Studios coach takes us through her recommended exercises for each body type, to enhance your figure and boost weight loss...
1. Rectangle (a.k.a. Banana)
A rectangle is a straight up and down body type where your measurements are usually the same in all areas.
Women with this body type often strive to create curves that don’t naturally occur.
The best exercises: “To enhance and create curves, dedicate particular days of exercise to the specific body parts you want to enhance.
"For example, to build a booty you need to focus on building muscle through glute exercises such as squats.
"When muscle needs to be created, weighted exercises such as deadlifts and weighted lunges will help you build those areas quicker.”
2. Triangle (a.k.a. Pear)
Triangle is one of the most common body types, your shoulders and bust are narrower than your hips and you tend to have slim arms.
The best exercises: “To begin with, focus on fat burn around the stubborn areas - this can be achieved through HIIT-style workouts which keep you in the fat burning zone the longest.
"Keep each workout varied and focused on exercising the whole body evenly. And don’t forget those beautiful arms!
"They’re already slim so perfect to get toned up quickly and look good in those sleeveless dresses."
The best online fitness classes in lockdown
1. P.E with Joe Wicks
While they're theoretically aimed at children, the Body Coach's 30-minute classes are straightforward, fun-packed and challenging enough for literally anyone to take part in.
2. Psycle
Psycle offer between four and six every single day, including abs blast sessions, revival yoga, HIIT, barre and meditation.
3. Barry's Bootcamp
Each of their Instagram live classes are a quick-fire combination of body weight training, cardio and intense aerobic exercise that keeps the heart rate elevated, meaning you burn more calories.
4. Peloton
The Peloton fitness app is jam-packed with easy-to-follow and high-quality fitness videos. Their classes included yoga, strength, meditation, cardio and bootcamp classes.
5. Pilates PT
Award winning pilates instructor and founder of 'The Pilates PT Method' is live streaming her high demand .
3. Inverted Triangle (a.k.a. Apple)
If your shoulders and bust are larger than your relatively narrow hips, you have what’s known as an inverted triangle and are often seen as 'top heavy'.
The best exercises: “Posture is key in enhancing this body type.
"Try pairing up chest and back day to provide strength in these areas and help to elevate your posture.
"My favourite chest exercise has to be press-ups, and lateral pull-down and hyper back extension are great for the back."
4. Diamond
If you have broader hips than shoulders, a narrow bust, and a fuller waistline, you have what’s called a diamond body shape.
With this, you may carry a little more weight in your upper legs.
The best exercises: “Start by defining your legs - running and uphill walking will help create that definition.
"This body type also often has a naturally flat stomach so HIIT training works well to maximise fat-burn in this area and show off your best features.
"My favourite stomach burners have to be bicycles and lying leg raises.”
5. Hourglass
Often the most desired body type, your buttocks and bust are well-balanced, and the waist is also defined.
Your body is generally in proportion throughout.
The best exercises: “Your workouts need to be evenly balanced amongst all body areas to avoid losing those curves.
"Starting with cardio and moving onto a full body circuit routine is the best way to burn fat evenly.
"Circuit classes, CrossFit, and dance often work well for these body types."
6. Athletic
If you’re naturally muscular but not particularly curvy, you have an athletic body type - your shoulder and hip measurements are about the same.
Your waist is narrower than your shoulder and hips, but it isn’t overly defined and looks more straight up and down.
The best exercises: “This body type is perfect for weight training and muscle definition can easily be achieved to create curves in all the right places.
"Weighted squats and deadlifts compound exercises will help build the lower body curves and supersets on the biceps and triceps (bicep curls and tricep pull-downs) will provide arms envied by many."
How to work out if you're a healthy weight
The body mass index (BMI) is a measure that uses your height and weight to work out if your weight is healthy.
The BMI calculation divides an adult's weight in kilograms by their height in metres squared. For example, A BMI of 25 means 25kg/m2.
For most adults, an ideal BMI is in the 18.5 to 24.9 range.
For children and young people aged 2 to 18, the BMI calculation takes into account age and gender as well as height and weight.
If your BMI is:
- Below 18.5 – you're in the underweight range
- Between 18.5 and 24.9 – you're in the healthy weight range
- Between 25 and 29.9 – you're in the overweight range
- Between 30 and 39.9 – you're in the obese range
If you want to calculate your BMI, try the NHS' .
Source: NHS
More on diet and weight loss
To conclude, Jenna says: "It’s important to remember with any body type, cardio and fat-burning activities will always help enhance your figure and get your body type looking its best.
"Keep your workouts initially focusing on the full body and then move onto enhancing your best features three-six months into a routine.
"Toning is not about losing your best features it’s all about embracing and showing them off."