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If your figure is folded in such a way that the fat is mostly deposited on the abdomen and chest, and the arms and legs remain relatively thin, you are an "apple".
Excess fat in the chest and abdomen can provoke a variety of diseases: disruption of the cardiovascular system, diabetes mellitus and respiratory diseases. To reduce the risk of such diseases, you need to control your weight, eat right and perform a set of exercises.
The basic rule for your type of figure is to reduce the amount of carbohydrates that increase the level of insulin in the body, which can provoke diabetes and heart disease. For the type of the figure "apple" it is necessary to use complex carbohydrates: cereals, legumes, as well as fruits and vegetables.
Ration: it is necessary to increase the number of products containing fiber (legumes, root vegetables, bran). Consumption of animal fat is reduced. Start the day with porridge and fresh fruit.
The main products: lean meat, cereals, from sweet - dried fruits and honey, from fruits - citrus. Soy products, fish, walnuts - well protect against cardiovascular diseases.
Drinks: water, herbal or fruit tea. For example, tea for removing slag: chop a small piece of ginger. Squeeze the juice out of the lemon. Pour the juice and ginger with hot water, add a little pepper to taste.
In order to give the waist shape, use special exercises. People with this type of figure need cardio exercises (40 min 3 times a week). To gain muscle mass in the lower and upper parts of the body, go jogging, cycling and swimming. Very useful are stretching exercises.
Focus on training the abdominal muscles. Starting position: lying on the back, legs bent, hands on the back of the head, elbows spread apart. The upper part of the body is slowly raised and lowered, but do not lie down! Repeat 15 times.
Your daily calorie rate: 1,500 calories: 600 from carbohydrates, 525 from fats, 375 from proteins.
Breakfast: 1 egg, 100 grams of any herbs, 2 tbsp. l. cheese Mozzarella, one piece of ham. A small slice of dietary bread with a thin layer of butter.
2 breakfast: 1 small apple, several walnuts.
Lunch: 100 grams of green peas, tomato, 2 slices of chicken fillet, 1 hard-boiled egg, 1 tbsp. Feta cheese and all this fill 2 tablespoons. Italian sauce, 6 cereal crackers.
Snack: 1 small pear, a piece of low-fat cheese.
Dinner: baked potatoes in "uniform", 100 grams of broccoli, cooked for a couple with 1 tsp. olive oil. 1 glass of orange juice.
Dessert: light yogurt with frozen berries.
