Here's How You Can Get The Sexiest Hourglass Figure

 The hourglass figure is considered the ideal body type by many women. For women with this body type, the bust and hip are approximately the same size, and the waist is narrow. This gives you a set of sexy, killer curves. You need to be Consistent, Presistent, and willing to stay upbeat on your training and nutrition.

Here's what you can do:

Eat as your body will determine how you will look. If you eat junk you will become so. If you treat your car like a Ferrari it will look as great and fabulous.  You need to have the right mix of whole foods, proteins, carbohydrates, and fats in your day to day eating.

Such as: Vegetables, Fruits, Seeds, Nuts, Pastas,Wheat, Rye, Fresh Green Smoothies and Juices, Sweet Potatoes, Dates, Figs, Brazil Nuts, Chia Seeds, Flex and Hemp Seeds, Lean Meats that are organic, Egg Whites, Beans, Spices, and Tea.  Ensure you are always having a mix of these type of whole foods in each meal your body needs the right balance of nutrition to achieve top notch results.

Also you need to understand how many calories you require based on your goals for this physique you may need to cut some bodyfat and focus on a Training program that is mixed with high Intensity Training and moderate to heavy weight Training.

To figure out how many calories you need as per your goals for weight loss or muscle gain you can check out this calulcator which will break down the calories you need days on and days off. Always remember just like a car the more you drive the more gas you require. Same goes for your body.  - IIFYM Calculator - IIFYM

Training wise here my recommendations:

HIIT (You must perform High Intensity Interval Training if you would like the fat to come off while maintaining your remaining lean body mass and muscle just like the individual mentioned in the picture above.) You can do the following - Sprinting, Football Shuffling, Jumping, High Knees, Marching, Throwing a medicien Ball, Speed Rope, Flipping Tires.

ANYTHING WHICH WILL USE HIGH AMOUNTS OF ENERGY AND CALORIES IN A SHORT DURATION. Ensure when starting off you start the Intervals at - 15 Seconds Work/ 30 - 45 Seconds rest. After weeks increase the demand by - 30 Seconds work/ 40 seconds rest. You will notice huge changes by performing this type of training 2 - 3 times a week.

Weight and Resistance Training (I would recommend training for Hypertrophy which is the growth of fibres and muscle development.  You want to emphasize the importance of maintaining muscle and gradually increase the size of your muscle fibers and thus increase the speed of your metbolism which will also mean you need more calories as MUSCLE WEIGHS MORE THEN FAT = MORE CALORIES AND FUEL.

Your Training Program can be split up like this:

Monday - Sprinting and High Intensity Interval Training

Tuesday - Rest and light cardio or ab work done from Home

Wednesday - Chest, Triceps, & Shoulders (Starting off Perform three sets of 8 to 12 reps, Rest no longer than 40 seconds per set. As you improve decrease the rest time, or Increase the weights.) You can do - Dumbbell Bench Press, Incline Bench Press, Cable Flyes, Bodyweight Dips, Triceps Push-downs, Skull Crushers, Shoulder Press, Lateral Raises, Bent over Raises, Overhead Press, and Push - Ups.

Thursdays - High Intensity Interval Training & Sprinting

Friday - Back, Biceps, and Forearms (Starting off Perform three sets of 8 to 12 reps, Rest no longer than 40 seconds per set.) As you improve decrease the rest time, or Increase the weights.) You can do - Lat Pulldowns, Pull ups, Chin Ups, Cable Seated Row, Standing Barbell Row, Dumbell Bent over Row, Deadlifts, Barbell Bicep Curls, Preacher Curls, Hammer Dumbell Curls, Elbow Iso Curls, Regular Curls, Zotman Curls. ***Make sure for biceps you squeeze at the peak of the movement and are controlling the weight on the eccentric part the lowering of the weight for optimal muscle and fiber tension.

Saturday - Rest (Enjoy, Do Some Reading, Start preparing some meals and goals for the upcoming week)

Sunday - Legs and Core (Squats, Lunges, Jumping Jacks, High Knees, Mountain Climbers, Squat Jacks, Leg Raises, Planks, Russian Twists, Bicycle Kicks.)

Rememember to be patience you will get your results in time. This is not a Sprint it's a Matathon. However also rememember good thoings don't come to those who wait BUT THOSE WHO GO OUT THERE AND MAKE THE BEST OF EVERYDAY BY DOING IT! GOODLUCK YOU CAN DO IT! :)

BONOUS, but optional:

Follow these steps only after you completed the above.

Step 1

Eat healthy and cut calories if necessary. Choose foods that have a high nutrient content like lean meats, low-fat dairy, fruits, vegetables and whole grains. Reduce your intake by 500 to 1,000 calories a day if you are overweight. Stick to the higher reduction if you have a lot of weight to lose.

Step 2

Perform cardiovascular exercise to burn fat. Pick a type that you enjoy and will stick with through the weeks like jogging, brisk walking, elliptical training or step aerobics. Aim for 30 minutes of training on three nonconsecutive days a week. If you have a high amount of fat, increase your time to 45 or 60 minutes and work out at a higher intensity.

Step 3

Execute a set of stability ball dumbbell presses to target your chest. Lie face-up on the ball with your head and shoulders resting comfortably on top. Hold the dumbbells above your body, an inch apart, with your palms facing forward. Lower the weights down to your sides by bending your elbows, and stop when you feel a good stretch in your chest. Push the weights back up and repeat for 10 to 12 repetitions. Using the ball causes you to also work your abs.

Step 4

Target your shoulders and glutes at the same time by doing a sumo squat with upright row. Stand with your feet wider than shoulder-width apart and hold a barbell in front of your body with your arms extended and a slightly less than shoulder-width grip. Turn your toes out 45 degrees and lower yourself down by bending your knees. Stop when your thighs are parallel to the floor and stand back up. Raise the bar in front of your body until it reaches neck height. Lower it back down and repeat the entire movement 10 to 12 times.

Step 5

Grab a set of dumbbells to do walking lunges for the hips, thighs and glutes. Hold the weights down at your sides with your palms facing in and take a long step forward with your right foot. Lower yourself into a lunge by bending both knees 90 degrees. Stand back up, lunge ahead with your left leg and continue to alternate back and forth for 10 to 12 repetitions.

Step 6

Execute a set of v-ups to target your midsection. Lie face-up on the floor with your arms extended behind your head, palms up and legs together. Lift your arms and legs at the same time and balance on your butt as you try to touch your hands to your toes. Lower yourself back down and repeat 15 to 20 times. Keep your arms and legs right above the floor when you lower yourself down to keep resistance on your abs.

Perform four or five sets of your weight training exercises and workout three days a week on non cardio days.

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