Difference between revisions of "Get Curves"
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== Steps == | == Steps == | ||
===Changing The Way You Eat=== | ===Changing The Way You Eat=== | ||
| − | #Consider reducing your daily calorie intake. If you have weight loss goals, a combination of diet and exercise is the best way to shed fat and get more flattering curves. Try reducing your calorie intake to around 1200-1400 calories a day to lose roughly 1-2 lbs. a week.<ref name="rf7801" /> | + | #Consider reducing your daily calorie intake. If you have weight loss goals, a combination of diet and exercise is the best way to shed fat and get more flattering curves. Try reducing your calorie intake to around 1200-1400 calories a day to lose roughly 1-2 lbs. a week.<ref name="rf7801">http://www.webmd.com/diet/lose-weight-fast-how-to-do-it-safely</ref> |
#Eat for your increased exercise while still cutting calories. Making diet changes can be tough, especially if you have started an exercise routine. Start by making smart choices for your 1200-1400 calories. Reduce the amount of sugar you eat. Processed sugar and high fructose corn syrup can negatively affect weight loss. Also avoid eating processed foods. Stick with natural, unprocessed foods. | #Eat for your increased exercise while still cutting calories. Making diet changes can be tough, especially if you have started an exercise routine. Start by making smart choices for your 1200-1400 calories. Reduce the amount of sugar you eat. Processed sugar and high fructose corn syrup can negatively affect weight loss. Also avoid eating processed foods. Stick with natural, unprocessed foods. | ||
#*Eat more fruits and vegetables. Try to snack on things like avocados, kale chips, carrot sticks, hummus, berries, and other produce that improve your system while curbing your appetite. | #*Eat more fruits and vegetables. Try to snack on things like avocados, kale chips, carrot sticks, hummus, berries, and other produce that improve your system while curbing your appetite. | ||
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#*To add more of the good, weight-loss friendly fiber into your diet, eat beans (legumes), asparagus, brussel sprouts, and oatmeal. Whole grains, vegetables, and complex carbohydrates are rich in good fiber. | #*To add more of the good, weight-loss friendly fiber into your diet, eat beans (legumes), asparagus, brussel sprouts, and oatmeal. Whole grains, vegetables, and complex carbohydrates are rich in good fiber. | ||
#*Introduce increased fiber into your diet slowly. Too much fiber too quickly can cause stomach aches, nausea, and diarrhea. | #*Introduce increased fiber into your diet slowly. Too much fiber too quickly can cause stomach aches, nausea, and diarrhea. | ||
| − | #Increase the amount of water you drink. When you start your fitness routine, you should be drinking at least 84 oz. per day. That's 10.5 8 oz. glasses of water. Exercising increases your need to replace your fluid. Drink more water before, during and after you work out.<ref name="rf179" /> | + | #Increase the amount of water you drink. When you start your fitness routine, you should be drinking at least 84 oz. per day. That's 10.5 8 oz. glasses of water. Exercising increases your need to replace your fluid. Drink more water before, during and after you work out.<ref name="rf179">http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/water/art-20044256</ref> |
#Drink less alcohol. Alcohol can add unwanted calories to your diet, slow down your metabolism, and cause more stress on your body. Reduce the days you consume alcohol, as well as the amounts. | #Drink less alcohol. Alcohol can add unwanted calories to your diet, slow down your metabolism, and cause more stress on your body. Reduce the days you consume alcohol, as well as the amounts. | ||
===Changing Your Body to Get Curves=== | ===Changing Your Body to Get Curves=== | ||
#Prepare your body for muscle building and fat loss. Making significant, positive body changes is both physical and mental. Make sure your body is at top shape so you see the best results. | #Prepare your body for muscle building and fat loss. Making significant, positive body changes is both physical and mental. Make sure your body is at top shape so you see the best results. | ||
#*Schedule time for sleep. People who get fewer than 7 or 8 hours of sleep a night are more likely to carry weight in their mid-section.<ref name="rf15847">http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain?page=2</ref> This will keep you from your goals. Try to set aside the hour before you go to bed to turn off electronics and relax from the day, so that you can get restful sleep. | #*Schedule time for sleep. People who get fewer than 7 or 8 hours of sleep a night are more likely to carry weight in their mid-section.<ref name="rf15847">http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain?page=2</ref> This will keep you from your goals. Try to set aside the hour before you go to bed to turn off electronics and relax from the day, so that you can get restful sleep. | ||
| − | #*Add a stress reducing activity to your day. When your body feels stress because of work or your personal life, it releases cortisol, which can tell you to pack on pounds on your waist.<ref name="rf8476" /> Try deep breathing, yoga, meditation, or ambient music to reduce anxiety. | + | #*Add a stress reducing activity to your day. When your body feels stress because of work or your personal life, it releases cortisol, which can tell you to pack on pounds on your waist.<ref name="rf8476">http://www.prevention.com/weight-loss/weight-loss-tips/how-prevent-weight-gain-due-stress-and-anxiety</ref> Try deep breathing, yoga, meditation, or ambient music to reduce anxiety. |
| − | #Increase your cardio workouts. To increase the loss of body fat and tone your muscles, increase the amount of aerobic/cardio workouts you do. To burn fat, you need to work out 5-6 days a week, and increase your cardio workouts to at least 45 minutes each.<ref name="rf4685" /> Switching from 30 minute workouts to 1 hour workouts can improve your tone and fat loss greatly. Your curves will get more pronounced faster. | + | #Increase your cardio workouts. To increase the loss of body fat and tone your muscles, increase the amount of aerobic/cardio workouts you do. To burn fat, you need to work out 5-6 days a week, and increase your cardio workouts to at least 45 minutes each.<ref name="rf4685">http://www.dummies.com/how-to/content/following-a-cardio-plan-for-weight-loss.html</ref> Switching from 30 minute workouts to 1 hour workouts can improve your tone and fat loss greatly. Your curves will get more pronounced faster. |
#*If you don't have time to do a 45-60 minutes at once, break up the time into 2 30-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. | #*If you don't have time to do a 45-60 minutes at once, break up the time into 2 30-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.<ref name="rf3578" /> To do this, warm up, then switch between low/moderate and high intensity for 2 to 4 minutes at a time. | + | #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.<ref name="rf3578">http://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit/slide/2</ref> To do this, warm up, then switch between low/moderate and high intensity for 2 to 4 minutes at a time. |
#*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. As your fitness improves, run for longer durations, run faster, jog instead of walk to rest, and increase to 30 and 45 minutes. | #*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. As your fitness improves, run for longer durations, run faster, jog instead of walk to rest, and increase to 30 and 45 minutes. | ||
#Try muscle confusion. For a curvy body, you want to make sure to balance upper body workouts with lower body workouts.<ref name="rf15848">http://www.mnn.com/health/fitness-well-being/stories/the-best-workouts-for-your-body-shape</ref> Make each of your workouts different to work different muscle groups for an all-around tone and keep your metabolism running high. | #Try muscle confusion. For a curvy body, you want to make sure to balance upper body workouts with lower body workouts.<ref name="rf15848">http://www.mnn.com/health/fitness-well-being/stories/the-best-workouts-for-your-body-shape</ref> Make each of your workouts different to work different muscle groups for an all-around tone and keep your metabolism running high. | ||
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#*Use 30-minute or longer strength training sessions as both cardio and strength training workouts. Use weight machines or hand weights and add them to a 30-minute machine workout. Decrease the time that you rest between sets to keep your heart rate up and your body sweating. | #*Use 30-minute or longer strength training sessions as both cardio and strength training workouts. Use weight machines or hand weights and add them to a 30-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.<ref name="rf15849">http://www.womenshealthmag.com/fitness/best-workout-for-an-hourglass-body</ref> Another thing to do while strengthening your curves is not to forget the back of your body.<ref name="rf15850">http://www.fitnessmagazine.com/workout/thighs/exercises/hips-waist-thighs-workout/</ref> Strength train 3 to 4 times per week - basically every other day. Once your cardio exercise burns off excess fat, these exercises will provide hourglass curves. | #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.<ref name="rf15849">http://www.womenshealthmag.com/fitness/best-workout-for-an-hourglass-body</ref> Another thing to do while strengthening your curves is not to forget the back of your body.<ref name="rf15850">http://www.fitnessmagazine.com/workout/thighs/exercises/hips-waist-thighs-workout/</ref> Strength train 3 to 4 times per week - basically every other day. Once your cardio exercise burns off excess fat, these exercises will provide hourglass curves. | ||
| − | #*Do [[Do | + | #*Do [[Do a Squat|squats]] to target your glutes and thighs. Always keep your stomach flexed and your spine neutral. Add hand weights for added resistance.<ref name="rf15851">http://goaskalice.columbia.edu/i-want-more-curves</ref> |
#*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. | #*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 [[Perform | + | #*Do [[Perform the Plank Exercise|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 shoulder blade 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. | #*Do Serratus pushups. This will work the shoulders and shoulder blade 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 inner 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. | #*Target your inner 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. | ||
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#Try wide leg or skinny jeans. Either of these styles work well for increasing curves. Skinny jeans will hug your natural curves no matter how large or small they are, and wide leg jeans provide some width and shape to your lower half.<ref name="rf15856">http://www.look-fabulous.com/work/boyish-shaped-women-figure/</ref> | #Try wide leg or skinny jeans. Either of these styles work well for increasing curves. Skinny jeans will hug your natural curves no matter how large or small they are, and wide leg jeans provide some width and shape to your lower half.<ref name="rf15856">http://www.look-fabulous.com/work/boyish-shaped-women-figure/</ref> | ||
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== Tips == | == Tips == | ||
