Aerobic Exercise and Diet Tips

18 Oct 2011 Sports and Fitness

Exercises and Diet Tips for a for a V-Shaped Physique or an Hourglass Shape
Aerobic Exercise 30 Minutes
Do at least 30 minutes of exercise, like brisk walking, most days of the week. The idea is to use up more calories than you eat. You need to use up the day’s calories and some of the calories stored in your body fat.
Eat Less Fat and Sugar
This will help you cut calories. Fried foods and fatty desserts can quickly use up a day’s calories. And these foods may not provide the other nutrients you need.
Tips for Cutting Calories and Fat

  • Eat only small, single servings of foods high in fat or calories.
  • Eat less sugar and fewer sweets.
  • Drink less alcohol or no alcohol.
  • Choose foods whose labels say low, light or reduced to describe calories or fat.
  • Choose 1 percent or skim milk products and reduced fat cheeses.
  • Replace ice cream with fat-free frozen yoghurt.
  • Make sure fish, poultry and meat are lean. Trim skin and fat.
  • Broil, roast or steam foods.

Eat a Favourite Rich Food, Sometimes
That may keep you from craving it. But eat only a small amount. Make sure your other foods that day are low in fat and calories.
Eat a Wide Variety Of Foods
Variety in the diet helps you get all the vitamins and other nutrients you need.
Eat a Wide Variety Of Foods
Best Exercises for a V-Shaped Physique or an Hourglass Shape

  • Jumping rope with a speed rope
  • Stationary biking with light to moderate resistance and high RPMs (90 to 120)
  • Fast walking with little to no incline

As a V-Shape or an Hourglass, your mantra is high reps, low resistance and low weights for both upper and lower bodies. High reps mean at least 25 to 50 repetitions for each of your exercises. As you slim down and lose weight and mass, you can increase resistance and weight. But you still must maintain your high reps for each exercise. Hourglasses who bulk very easily may have to keep the resistance and weights at a low level forever. If you are currently engaged in high resistance or heavy weight exercises and you’re not willing to cut them out entirely, try to cut down on the number of times you perform them during the week. As you trim down, you can ease back into them.

  • Ski machine at high speed with little to moderate tension for both upper and lower bodies
  • Elliptical machines with no resistance (only if you’re not overweight)
  • Jumping jacks
  • Standing knee to opposite chest, L-kicks, leg-outs, one-legged leg lifts, and vertical scissors
  • Cybex, Nautilus or other weight machines with light weights and high reps
  • Upper-body routine with a 4-pound aerobic bar, doing push-outs, behind-the-neck presses, front presses, upright-rows, bicep curls, and triceps kick-backs
  • Dead lifts with little or no weight
  • Angled squats (if you’re not overweight)
  • Leg extensions and leg curls w/light weight/high reps
  • Swimming for distance (crawl stroke)
  • Jogging or running

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