What is an hourglass body?
The hourglass figure is where you're compared to your waist the hips and your bust is wider in scope. This gives off the appearance similar to an hourglass
A lot of people think that they can never achieve this type of body unless they were born with it. They think that genetics determines your body shape. While this may be true to some extent we have witnessed countless times where a solid workout and diet plan, mixed with a waist training regime has won out against genetics.
You do this by following a certain diet and exercise routine targeted that help sculpt certain areas of your body to magnify the areas of your body needed to give you that hourglass figure.
The areas of your body that you will want to target are going to be:
Monday: Butt and Leg Day (Ex.Squats, Leg Extensions, Glute Bridges, Rainbows, Sumo Squats, Bear Plank Leg Lifts, Weighted Jump Squats, etc…
Tuesday: Cardio/abs/obliques (Ex...Elliptical, Row Machine, Jump Squats, Medicine Ball Crunches, Situps, Side Planks, Russian Twists, Spiderman, Bicycle crunches, Scissor kicks, etc…
Thursday: Thigh and Hips (Hip extensions, Hip Flexions, Sideways Straight Leg Raises, Outer & Inner Thigh Kicks, Inner Thigh Circles, Sidekicks, Lateral lunge sidekicks, lunges, etc…
Friday: Cardio/abs/obliques (Ex...Elliptical, Row Machine, Jump Squats, Medicine Ball Crunches, Situps, Side Planks, Russian Twists, Spiderman, Bicycle crunches, Scissor kicks, etc…
Sunday: Butt and Leg Day (Ex. Squats, Leg Extensions, Glute Bridges, Rainbows, Sumo Squats, Bear Plank Leg Lifts, Weighted Jump Squats, etc…
Monday: Cardio/abs/obliques (Ex...Elliptical, Row Machine, Jump Squats, Medicine Ball Crunches, Situps, Side Planks, Russian Twists, Spiderman, Bicycle crunches, Scissor kicks, etc…
The cycle repeats...I think you get the picture now!
Rule of Thumb:
If you are trying to gain curves because you feel you are too skinny then you should be trying to gain weight by eating more calories and prevent yourself from doing too much cardio. Focus more on size by doing more weight and reps of 8-10 per exercise. Make sure you wait 2-3 minutes per set.
If you feel you are overweight and would like to lose the excess fat you should be incorporating cardio into your weekly routine at least 2-3 times per week. Also make sure to do more reps 12-15 and less weight while waiting less in between sets (30 seconds - 1:30 seconds). We recommend High-intensity interval training (HIIT) since it helps you burn more body fat throughout the day.
Old Habits Die Hard | Hourglass Waist Diet Tips
With good diet and exercise, you should be able to achieve any level of weight loss or gain you desire, however despite what many women’s magazines and celebrity stories may tell you, achieving that body will take time.
The most important aspect is to be patient and remain consistent. So many women get motivated and start but a few weeks later they are back to where they started. If you’ve ever had a new years resolution to lose weight the first thing you will notice is how packed the gym is early January only to see it dead in Feb. Don’t be the 90% who don’t finish what they start.
Don’t Go on a Hard Core Diet
The reason is that its NOT sustainable. Have you ever seen those people that are in a constant weight battle? One day they’ve lost 200 lbs and the next they’ve gained it all back. The main reason is that they eliminate all the food they enjoy from their diet and go super hardcore.
It’s ok to enjoy the foods that you like just remember to eat them in moderation. We recommend packaging the snacks you like into little ziplock bags to prevent yourself from overindulging. If there are certain things that you just can’t stop yourself from eating the entire thing (Ice Cream) then don’t buy it at all and leave it out of your house. Save it for the occasional cheat day by visiting Baskin Robbins but don’t keep any in the house.
Eat More Throughout the Day
What most people don’t realize is that the more often you eat the faster your metabolism works. That’s why we recommend eating at least 4-5 times a day or at least every 2-3 hours.
The key is to make sure you eat smaller meals and not just 2 or 3 big meals. When you eat 2 big meals consisting of a lot of calories your metabolism can’t process it all and ends up storing it as fat. When you eat smaller more healthy meals your body is always working and you burn fat much faster and more efficiently.
Drink More Water:
Not only does water have amazing health benefits but drinking water is also proven to reduce your appetite. Satisfy your hunger cravings by including a glass of water with the 5-6 small meals you’ll eat per day. When you start exercising and working out you will naturally be hungrier throughout the day.
Drinking water with your meals is a great way to feel fuller and avoid overeating. Researchers found that by consuming 32 ounces of water or more per day, overweight women lost an extra 5 pounds over the course of a year
Eat Lean Protein
Did you know that when you workout you are essentially breaking down your muscle? The way you get your muscles to grow and tone, so you can achieve the hourglass figure you desire, is to build the muscle bigger and stronger. You do that by eating lots of protein. We recommend 1 gram of protein per pound you weigh each day.
Protein is responsible for rebuilding the muscle you break down by working out. Lean protein includes unprocessed Turkey, ham, chicken, salmon, tuna, pork chops, ground beef over 90/10, eggs, nuts, avocados, fish, shrimp, etc.
Stock up on Healthy Snacks:
Sugar and refined carbs are nutrient deficient and have little to no health benefits. Considered empty calories they are considered the food most associated with obesity, certain types of cancer, cardiovascular disease, heart problems, and diabetes.
These sources of sugar include sugary drinks like Gatorade, Redbull, and fruit juice. Watch out for items that include white flour, sweet spreads, cakes, biscuits, pastries, and other baked goods
When you’re choosing food at the grocery store, read the food labels. If sugar is one of the first ingredients on the list, It's probably best to stay away. Look for ingredients such as high fructose corn syrup and partially hydrogenated oils better known as a trans fat. It is easy to reduce your sugar intake by avoiding these foods or any processed foods and sticking to whole foods such as vegetables, fruits, meats, fish, eggs, nuts, and yogurt.
Cut Back On Alcohol
Most alcohols contain high amounts of sugar and carbohydrates that when consumed in high quantities can affect weight in a large way.
Be cognizant of how many drinks you are having and the type of alcohol you are drinking. Alcohol such as whiskey, beer, and rum are heavy in sugar. Try drinking things such as vodka soda, martinis, Chardonnay, and lower sugar wines.
Getting That Hourglass Shape | Daily Routine
Incorporate a Waist Training Routine
Wearing a waist trainer is one of the best methods to sculpting your body into an hourglass shape. By cinching a waist trainer tighter and tighter you are enabling the pull into your ribs and even a bit of rearranging internally to your organs which effectively reduces the circumference of your waist and gives you a semi-permanent hourglass figure. Waist training can help you permanently reshape your waist.
Last But Not Least…
In order to help you achieve your final goal, while you are working towards that amazing hourglass shape, it's important to imagine in your mind the end results before it occurred.
The way you do this is by dressing for the part before it's happened. Start wearing attire that will assist your body in looking much rounder and brings out your curves. Start wearing a dress with stripes. Start wearing belts, maxi dresses, skirts, tulip skirts, and skirts with layers.
Wear a waist trainer under these outfits which will help you attain that hourglass shape but also gives you confidence and the motivation needed to not only have the courage to start but also the will to finish all the way till the end which is that hourglass figure you want.
You can wear horizontal stripes as it will help your body to look more rounded. Doing so will help amplify your curves. If you don't want to use that option you can simply wear a large belt. You can wear dresses, tulip skirts or a skirt with layers to help create a curvy look.
The idea is to create an image in your mind to work towards, even while you're working towards the hourglass figure.
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