The hourglass figure – it’s the modern woman’s dream to achieve such a physique, where her body is lean, strong, toned, without excess fat in all those curvy spots. But so many women fear that if they start a rigorous nutrition plan accompanied by a gym regime to lose weight, they will also have to forget about their beautiful curves.
However, this doesn’t have to be the case. Of course, your success heavily depends on your genetic potential, but there are several other key factors that can help you achieve your curve goals while melting the pesky jiggle away!
HIIT your cardio routine
Before you incorporate a mild jog on a treadmill as your cardio portion of your training, stop. Mild and moderate cardiovascular activities are nowhere near as effective for fat loss as high-intensity interval training, which is the go-to fat-burner even for pro athletes.
Incorporate HIIT into your weekly regime about three or four times per week and about 20 minutes of it is more than enough. We’re talking fast cycling in short, 20-second intervals, climbing stairs, sprint sessions, all followed by brief, 20-second breaks. You’ll be able to push those boundaries in time, so don’t be afraid to increase the duration of those intervals a little at a time. Rinse and repeat!
Amp up on protein
This mighty muscle-builder will be your main source of curvy goodness, in order to make sure your body has the needed material to replace fat with healthy, lean, sexy muscle. That means that you can add and slowly increase your intake of lean protein sources, such as skin-free chicken breast, turkey, grass-fed beef and plant-based proteins as well.
The rest of your plate should be filled with non-starchy carbs, such as raw or barely processed veggies, plenty of greens, and make sure your diet is versatile. This will ensure a healthy macro and micronutrient intake, which is essential for burning fat and keeping those muscle!
Work with those weights
Intense cardio bursts are only one part of the equation, and the more significant one goes to anaerobic, or strength training, which calls for some heavy weights. No need to fear, ladies, because lifting will not give you that overly Hulk-esque appearance. You don’t have the testosterone or the athletic capacity for such extremes.
On the contrary, weight training with proper protective gear is the key curve-keeper in this fat-loss recipe. Make sure you choose compression clothing for faster recovery and to prevent injuries, and craft the right routine with compound movements such as squats (the famous booty-builders), deadlifts, military presses and bench presses.
Don’t forget healthy fats
The misconception that eating fats means storing fats is a very harmful one for your curvy and lean goals. Balance is key: if you overindulge in anything and go over your caloric needs, you’ll store fat. If you keep your calories in check and still consume healthy fats, you’ll increase your ability to burn fat!
Omega-3 fatty acids, for example, are a must for healthy weight loss, so aim to eat salmon, nuts and seeds such as almonds, pumpkin and flax seeds, avocados, walnuts, and so many more. Do your homework, incorporate a range of these fat-filled foods (in moderation, of course), and your gut will thank you.
Keep an eye on your progress
A necessary step in every weight loss routine is monitoring – it serves to give you a clear picture of how far you’ve come, and numbers don’t lie. At the very beginning, take your measurements, and outline your weekly goals. At the end of every week, repeat the measuring and see if you’ve succeeded and if your routine needs tweaking.
Don’t forget to check your body fat percentage, as no matter how eager you are to lose weight, it’s essential that you remain in the realm of healthy progress, not lose weight too quickly and prevent burning muscle instead of fat.
Now that you have the tools, the rest is up to you. You can always seek professional guidance from both a personal trainer and a nutritionist, in order to ensure success, but all the hard work is up to you, and give yourself some time to adjust before you see the results. Good luck and stay curvy!