Whats your body type?
TRIANGLE, also known as the “pear shape,” is what I have found to be my body type from various online quizzes and such. I am trying to figure out the best work-out routine and meal types for my little curvaceous figure.
The Pear Workout
Although you may think it is, cardio isn’t the most important for my body type. Although we tend to gain and keep weight on our booty’s and thighs, it’s more about evening it out with upper body exercises and core training (I put that in there, core is good for every body - wink.) The objective is to create a symmetrical look and re-proportion the triangle.
Walking, jogging, cycling or the elliptical are the best for this triangle. After going through the different advisors, I have concluded that a 45 minute workout 4 times a week is a sufficient amount of cardio. If I get bored, a 20 min sprint with 1 minute walking periods throughout, paired with some walking lunges or squats (or both) and some core exercises.
Upper body workouts should be done with moderate to heavy weights. Three sets of 10-15 reps of these exercises are suggested: dumbbell, bicep curls, overhead triceps extensions, dumbbell shoulder presses and chest presses. With progression, increase weights and reduce reps.
The best way to tone my body would be to do back-to-back-to-back exercises with three moves for the upper body, three for the lower, and three for the upper body and core — with NO RESTS between sets and 30 seconds between supersets.
Some examples of supersets:
Superset 1: Bent-Over Dumbbell Row, Lateral-to-Front Dumbbell Raise, Dumbbell Flye on Ball (3 sets each, 8 to 12 reps; use moderate to heavy weights)
Superset 2: Lunge with Biceps Curl, Squat and Calf Raise, Rear Leg Lift (4 sets each, 15 to 20 reps; use light to moderate weights)
Superset 3: Long-Arm Ball Crunch, Overhead Triceps, Extension, Oblique Ball Crunch (3 sets each, 8 to 12 reps; use moderate to heavy weights)
Cardio: Do two moderate to hard steady-paced workouts a week for at least 30 minutes with the cardio of your choice. Use your rate of perceived exertion (RPE), or how difficult the exercise feels on a scale of 1 to 10; try to keep your effort at about a 7 or 8. In addition, do one interval routine (below) each week.
Warm up: 5 minutes, RPE 3-4 (easy)
Speed burst: 2 minutes, RPE 8-9 (hard)
Recover: 2 minutes, RPE 5-6 (moderate)
Repeat speed burst/recovery for a total of 5 times
Cool down: 5 minutes, RPE 3-4 (easy)
My Pear Week – START DATE JAN 11
Day 1: 45 min run in the morning; Whole body sculpt (supersets!)
Day 2: 45 min run in the morning; Interval; Dance class. (POUND! – Sunday 11:30)
Day 3: Rest. Yoga. (aerial yoga – Monday 4:00)
Day 4: 45 min run in the morning; Upper body supersets.
Day 5: 45 min run in the morning; Dance class. (ZUMBA! – Wednesday 4:30)
Day 6: 45 min run in the morning; Whole body sculpt (supersets!)
Day 7: Rest. Yoga. (aerial yoga – Friday 4:00)
Lucky for me, I am allowed (and encouraged to have) all of my favourite types of foods: carbs, dairy (of all sorts!), protein and, of course, fruits and veggies.
Sample Meal Plan
1,500 calories: 750 calories from carbohydrates, 375 calories from fat, 375 calories from protein
1 packet instant oatmeal
1 medium banana
1/2 cup orange juice
(I usually have a smoothy with all sorts of good stuff, look for a post soon entailing all of these goodies.)
6 wheat crackers
1 mozzarella cheese stick
Sandwich: 2 slices whole wheat bread with 1 teaspoon light mayonnaise, 2 ounces lean deli roast beef, 1 slice reduced-fat cheese, lettuce and tomato
5 baby carrots
10 celery sticks
1/2 cup grapes
1 cup light yogurt
1 small apple
(I will definitely add some delicious nuts on this upping my calorie intake, but hey, it’s healthy!)
4 ounces skinless, boneless chicken breast, grilled and topped with a salsa made of 1/2 cup black beans and 1/4 cup diced tomatoes
1 cup steamed green beans
1 cup mixed green salad and 2 tablespoons shredded low-fat cheese tossed with 1 tablespoon low-fat dressing
1 whole wheat roll
1 sugar-free chocolate pudding cup