Apple body: diet and exercises to lose weight

Each of us has a different physical conformation: having an apple-shaped, pear-shaped or hourglass-shaped body means that we tend to accumulating fat in certain areas of the body. This happens for a combination of reasons, ranging from the genetic explanation to hormonal factors to the level of stress which sometimes completely upsets our metabolism.

Pear-shaped women tend to accumulate fat below the navel while Apple-shaped women have their tipping point at the top body: if you have an apple-shaped body, the first places where you will see the fat deposit will be the belly and the hips, but often also the arms and the breasts.

For every type of physique, there is one specific diet: She’s there diet for those who have bodyfor apple“.

Yes to fish, tea and coffee. However, limit milk, cheeses and foods that are too sweet.

size point almost absent e localized fat mainly in the central part of the body? Don’t worry, the food plan drawn up by the emergency services is coming dr. Fausto Aufiero, surgeon And nutritionist expert in nutritional biotherapy.

The menus offered see a large presence of fishuseful food to activate the metabolism slowed down and stimulate the thyroid. Fish also exists in all forms fried for the direct stimulation of the liver.

On the other hand, the boiled fish, deprived by boiling of part of the iodine and phosphorus. Yes to vegetables containing iodineas the cruciferous: pass them raw in garlic and extra virgin olive oil or eat them in To beat or golden fries, so as not to lose the nutrients.

Dr. Aufiero suggests hiring you or coffee (obviously in moderate quantities) to enjoy neurological stimulation and include in the diet lemons And Grapefruitsreal exciting cell phones.

On the contrary, it is good to limit Milk And cheeses. Then combine the food so as not to cause excessive secretion of insulin; This would help increase the overweight and to promote the evolution towards forms of dysmetabolic diabetes. In any case, before any modification of the plan, consult the doctor of confidence.

Apple body: Exercises for hips and belly

Let’s start with a size specific exercise: spread your legs slightly, put your hands on your hips and rotate from the waist up in both directions, alternating left and right; you should do 4 or 5 sets of 10 reps (one rep is considered a full right-to-left movement). Still for the hips, starting from the same position but keeping your arms straight at your sides, come down leaning to the side until you reach the knee with your hand and bring the other arm up; the exercise should be performed alternately right and left, for 4-5 sets of 10 repetitions.

Here it is now two exercises to strengthen the abdominals. Lie down with your arms extended straight up and, from this position, raise your shoulders while bringing your legs up to a 90 degree angle; if you can’t do it, you can try the first few times to do only one of the two movements or to do them alternately. Perform 2 sets of 10 repetitions, with an interval of 30 seconds.

The second exercise dedicated to the abdominals it is always done from the ground: sit with your knees slightly apart, take your neck with your hands and bend one knee until it touches the opposite elbow, while the other leg will be stretched upwards ; you need to lift as much as possible to work your abs. You can also perform this exercise using a medicine ball to be held between the knee and the elbow. Do 3 sets of 10 repetitions.

These series of exercises they should be done at least 3-4 times a week and, at the end of each workout, dedicate 5-10 minutes to a specific stretch for the arms and upper body.

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