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Health Tips
T
here are two basic body shapes - “apples”
and “pears” - each exhibiting a different distri-
bution of body fat. Apple-shaped individuals
carry most of their excess body fat around their
middle (abdomen), while pear-shaped people
carry most of their excess body fat on their hips,
buttocks and thighs.
HEALTH RISKS
Apples
You should know that abdominal fat is far more
harmful than fat under the skin. According to Dr.
Savard, the author of “Apples and Pears - The
Body Shape Solution for Weight Loss and Well-
ness”, abdominal fat increases the risk of:
•
metabolic syndrome
•
type 2 diabetes
•
heart disease
•
high blood pressure and stroke
•
increased inflammation in the body
•
certain cancers, such as breast and endome-
trial cancer
Pears
You’ll be surprised to find out that although pear
shape health risks are serious, they are not life-
threatening. According to the Dr. Savard, they are
mainly related to:
•
osteoporosis
•
cellulite
•
varicose veins
•
eating disorders triggered by a poor body im-
age
TESTS
Waist Hip Ratio Test
First, measure your waist one inch above your na-
vel and your hip, around the widest part of your
body. Then divide your waist number by your hip
number.
Women with waist-to-hip ratios of more than 0.8 or
men with waist-to-hip ratios of more than 1.0 are
“apples” and are at increased health risk due to
their fat distribution.
You have a pear shape body if you a 0.8 or lower
waist-to-hip ratio (WHR).
Waist Circumference Test
Measuring your waist is another way to check
whether your have too much fat around the
middle. For example, in women, central obesity is
signaled by a waist circumference of about 35+
inches, while in men the danger waist measure-
ment is 40+ inches.
DIETARY GUIDES
Apples:
Lower carbohydrate diet, avoid at all
cost anything fried, cream, candy/ chocolates,
ice cream, carbonated drinks, and ALL white-flour
products.
Pears:
Lower your fat diet. Avoid animal fat in
fatty foods (fatty meats & dressings, regular milk,
cheese, butter, sour cream)
WORKOUTS ADVICE
Apples:
Aerobic and strength training at medium
to high intensity
One of the most beneficial is to do interval training
(Circuit Training & Abdominal Attack) for weight
loss.
Pears:
•
Do moderate strength training 3 times a week
to tone up your muscles and shape up your
body
•
30 minutes of aerobics 3 times a week at low
to medium intensity, preferably early in the
morning to boost your low metabolism; to pro-
tect yourself from osteoporosis, favour work-
outs that put pressure on your bones.
Till next time, strive to ensure you stay healthy and
fit.