Blitz your body shape

Whether you’re an apple with fat around your middle or a pear carrying it on your hips, here’s how to tone up

Those with apple-shaped bodies have  a high proportion of fat stored around the waist. Those with the classic pear shape have more fat around their hips. Of the two body shapes, the apple poses the greatest risk to health, and can be indicative of insulin resistance causing more visceral fat storage around the internal organs, which leads to diabetes and heart disease.
Apple shapes should ideally follow  a low-GI diet and perform resistance training as well as cardiovascular  training to counter the effects of insulin resistance, and so help reduce body fat. The pear shape with fat around the hips, although not cosmetically ideal, poses  a much lower health risk, and a low-fat diet with plenty of cardiovascular and circuit training should aid body fat reduction without bulking up the lower torso too much.
The exercises here should be performed along with regular sustained cardiovascular training of 20-60 minutes,  three times weekly. Click here to download the full set of exercises.