If you're currently maintaining your weight, simply add the extra calories to your existing meal plan; if you've been losing weight, use an online calorie-burn estimator to figure out how many calories you need, then add to to that number. Your diet should come from healthy whole grains and lean proteins like tofu, eggs, chicken and fish, as well as fruits and veggies, legumes, nuts, seeds and dairy. Pay particular attention to your protein intake -- strength training increases your protein needs, so you should multiply your weight in pounds by 0.
For a pound person, that means grams of protein each day. Boost your protein intake by serving eggs for breakfast, including grilled chicken or a cup of lentils or beans in your lunch, snacking on almonds or low-sodium turkey jerky and enjoying salmon, tofu or tempeh at dinner. Start your fitness journey off on the right track by setting realistic goals for your progress. A well-planned strength routine will allow you to strategically build up muscle to help you gain curves, but your body type will limit how curvy you'll look as you progress with your workout plan.
If you naturally have a lithe, supermodel-esque figure, you won't be able to achieve a highly curvy figure with lifestyle changes -- but you can make yourself look slightly more curvy, as well as fit and healthy.
We'll discuss averages, ratios, and why a waist circumference…. Upper body workouts not only build strength and endurance, they can also build stronger bones and help with weight loss. Find out which exercises are…. This article…. Researchers say the type 2 diabetes drug semaglutide can help people lose weight by decreasing appetite and energy intake. Others say it can be used as a starting point for health assessments. Body mass index BMI is a tool to track obesity and health.
But it may not be an accurate indicator for many people. Health Conditions Discover Plan Connect. Medically reviewed by Daniel Bubnis, M. Three target areas Reduce waist size Tone hips Tone upper body Diet and more Bottom line We include products we think are useful for our readers. How to work toward an hourglass shape. How to reduce waist size. Share on Pinterest.
How to tone your hips. How to tone your shoulders and bust. To burn fat, you need to work out days a week, and increase your cardio workouts to at least 45 minutes each. Your curves will get more pronounced faster. If you don't have time to do minutes at once, break up the time into 2 minute workouts.
Do a 30 minute workout at the gym and do a speed walking session after dinner. Make sure to have at least 1 workout that is 30 minutes to reap the benefits. Do interval training. High-intensity Interval Training HIIT is where you do short bursts of intense work followed by less intense activity or rest.
This kind of workout is great for blasting fat away. For example, try running for as fast as you can for 1 minute or 15 or 30 seconds to start if you can't run for a minute. Walk for twice that time 2 minutes for 1 minute of running; 1 minute for 30 seconds; 30 seconds for 15 seconds. Repeat 5 times for a fat blasting 15 minute workout. Try muscle confusion. For a curvy body, you want to make sure to balance upper body workouts with lower body workouts. Try a class, such as spinning, barre, cardio burn, flow yoga, or boot camp once per week.
Workout on a machine, like an elliptical, treadmill, or stair stepper 1 day. You can set these machines for interval workouts. Try other activities like swimming, hiking hills, speed walking, or biking to further break up the routine. Use minute or longer strength training sessions as both cardio and strength training workouts. Use weight machines or hand weights and add them to a minute machine workout. Decrease the time that you rest between sets to keep your heart rate up and your body sweating.
Tone the curves around your hips, thighs, waist and breasts by strength training. To get and maintain a curvy figure, pay attention to your legs and arms while strengthening your core. Once your cardio exercise burns off excess fat, these exercises will provide hourglass curves. Do squats to target your glutes and thighs. Always keep your stomach flexed and your spine neutral.
Add hand weights for added resistance. Try step ups to improve your glutes, hips, and thighs. Place a bench in front of you that is at knee height or higher. Place your right foot on the bench.
Then, step up onto the bench with your left foot. Lower your left foot and your right foot. Repeat 12 times with each foot leading. Do side steps to improve hips and the outside of the thighs. Do planks. Start out with a half-plank on your knees if you are beginning. When your strength increases, advance to a full body plank. Go for side planks to work your oblique muscles. Do Serratus pushups. This will work the shoulders and chest areas to better support curves in your upper body.
Get on your hands and knees. Lower your arms so that you are resting on your elbows. Flex your stomach muscles in and get into a low plank position with your legs out.
Squeeze your shoulder blades together for 2 to 5 seconds, then let them go apart. Do this in 2 sets of 10 while breathing slowly in and out. Target your outer thighs with clam shells. Get on your side, resting on your elbow. Place your knees in front of you as you would when you sit in a chair. Open your knees while keeping your heels together. Pause and lower your knees with control until they meet.
Do 20 clam shells, and make sure your hips stay stacked so all of the work remains in your thighs. Part 3. Wear horizontal stripes. Horizontal stripes help make your body seem rounder instead of long and lean.
If your BMI indicates that you are underweight, consume healthy fats avocado, nuts, seeds, nut butter, coconut oil, avocado oil, and olive oil , protein chicken with skin, eggs, tofu, mushroom, and lentils , and carbs fruits and veggies.
You must also do strength training exercises that will help you build muscles and look toned. While it is important to follow all the steps mentioned above, nothing will work unless you are focused. A great way to stay focused is to give yourself short-term goals. You have to work on your body every single day.
Set a goal for a week. Make a routine of getting your daily dose of exercise either in the evening or morning. Another way to remind yourself of achieving your goal is to write motivational quotes and paste post-it notes in your field of view.
The best way to avoid junk food is not to buy them at all. Consume veggies, fruits, healthy snacks beetroot crisps, mung bean salad, baby carrots, digestive biscuits, or yogurt , lean protein, and healthy fats to keep yourself full. You can also consume doctor-prescribed protein drinks to improve your muscle mass. Juices fortified with calcium also help improve bone density and strength. Go to bed within hours of dinner. Staying awake triggers hunger. It also increases the chances of stress, which can lead to either weight gain or loss.
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