How to ACTUALLY get an hourglass figure at ANY SHAPE

Summary

Highlights

• Fitness journey towards an hourglass figure is very achievable 🌟
• Identify your body type: ectomorph, mesomorph, or endomorph 🧐
• Key to 'slim thick' body is effective workout & solid diet 🍽️
• Avoid exercises targeting the side muscles of your waist to prevent widening ❌
• Upper body workout is crucial for defining curves and slim thick appearance ✨

Key Takeaways

• Understanding your body type helps in achieving desired results quickly 💡
• Consistency in workout and diet is key to transforming your body 💪
• Proper nutrition and adequate protein intake fuel muscle growth 🍗
• Choose exercises that enhance your straight abdominal muscles for better waist definition 🏋️
• Broaden shoulders a bit to create a curvier, smaller waist illusion 👗

Overview

Chapters

• 00:00 - 00:30: Introduction and Overview The chapter titled 'Introduction and Overview' explores the desire for a 'slim thick' physique, characterized by a perfectly round butt, thick thighs, and a flat belly. The narrator questions whether achieving this body type is realistic for the average person or if it requires a secret formula. Through research, they find an abundance of misleading information online but ultimately ascertain that attaining a 'slim thick' physique is possible at any body shape, emphasizing the importance of personal belief and determination.
• 00:30 - 01:00: Three Key Points and Basics The chapter focuses on achieving an eight-figure body by emphasizing three key points, first ensuring the basics are understood. It starts by addressing common misconceptions about weight loss, such as the impossibility of losing or gaining weight in one specific area or achieving a 'slim thick' physique through exercise alone. It also dispels the myth that results only manifest after years, hinting at other contributing factors.
• 01:00 - 02:00: Understanding Body Types Achieving your body goals requires time and consistent effort. Significant results such as improved tone, fat loss, and muscle growth can be noticeable within a few months, but reaching peak goals, akin to celebrity figures, takes years. The key is consistency in your regimen. The chapter emphasizes the importance of understanding how your body burns fat. It does so in two primary ways: through daily activities and your basal metabolic rate (BMR). The summary underscores the importance of setting realistic expectations and maintaining dedication to see lasting results.
• 02:00 - 03:00: Role of Physique and Creating Routine The chapter 'Role of Physique and Creating Routine' discusses the concept of Basal Metabolic Rate (BMR) and its significance in energy expenditure. It highlights that over 70% of calories burned daily are due to BMR, which includes functions like breathing, digesting food, and maintaining muscle activity. The chapter explains that different people burn calories at varying rates – some have fast metabolisms allowing them to lose weight quickly, while others have slower metabolisms and may gain weight more easily. This emphasizes the importance of understanding individual differences in metabolism when creating routines for weight management.
• 03:00 - 04:00: Importance of Diet The chapter discusses the three main body types: ectomorphs, mesomorphs, and endomorphs. Ectomorphs typically have a lean body with low fat composition, a fast metabolism, and struggle to gain weight. Mesomorphs, on the other hand, can build muscle and lose weight more easily, often being more muscular.
• 04:00 - 05:00: Effective Diet Tips The chapter discusses different body types and their impact on metabolism and weight management. It emphasizes understanding one's body type, such as ectomorph, mesomorph, or endomorph, to tailor dieting strategies effectively. For endomorphs, who typically have a slower metabolism and tend to gain weight more easily, it is crucial to recognize this to manage weight properly. The chapter also encourages examining one's current physique and identifying personal body goals, such as gaining or losing weight.
• 05:00 - 06:30: Workout Routine and Exercises The chapter discusses crafting workout routines tailored to different body types to achieve a 'slim thick' figure. It emphasizes that individuals with varying natural body shapes, like apple, square, or rectangular, have different focal areas for their workout. For instance, those with naturally slim figures might focus on growing glutes, whereas apple-shaped individuals should consider exercises to broaden shoulders to emphasize a smaller waist. The chapter underlines the importance of choosing exercises based on one's physique to effectively achieve desired fitness outcomes.
• 06:30 - 07:30: Upper Body Importance The chapter emphasizes the importance of maintaining a solid diet, stating that food should not be seen as an enemy. It warns against starvation diets, highlighting that consuming less than 1,000 calories a day is unhealthy and counterproductive, particularly when one is too tired to work out. The speaker shares personal experiences with outdated diet routines that have not been effective, emphasizing the necessity of proper nutrition for achieving desired results in physical fitness.
• 07:30 - 08:30: Home Workout Essentials The chapter 'Home Workout Essentials' discusses important strategies for achieving noticeable results in fitness, emphasizing the significance of counting calories responsibly. It highlights the potential for individuals to develop unhealthy relationships with food when focusing too much on calorie counting. It's suggested that the focus should be on setting realistic dietary goals rather than applying pressure. Additionally, the chapter notes that calorie goals should be tailored to one's body type. For those looking to gain mass while maintaining a flat stomach, a slight calorie surplus of 200 to 300 calories is recommended.
• 08:30 - 10:00: Community and Hygiene The chapter discusses strategies for weight loss, focusing on dietary adjustments. It emphasizes the importance of achieving a calorie deficit by consuming 500 fewer calories than usual. Additionally, it highlights the significance of increasing protein intake to support muscle growth, suggesting an aim of 9 grams of protein per pound of body weight daily. The chapter acknowledges the challenge of meeting exact protein targets but encourages striving for consistency. A list of helpful foods to reach protein goals is also provided.

How to ACTUALLY get an hourglass figure at ANY SHAPE Transcription

• 00:00 - 00:30 we all want to be slim thick a perfectly round butt thick thighs and a flat belly but can an average person like me ever reach the perfect slim thick body type or is there a secret formula to getting there that most of us don't know about I tried to look into it and started digging in the depths of the internet and let me tell you there is a lot of crap out there but achieving a slim thick physique is 100% possible at any shape because at the end of the day
• 00:30 - 01:00 achieving an eight fig body like this all comes down to just three key points I'm going to show you in this video but first we need to get the basics right I know this isn't your first video on this topic and you've probably heard a few messed up things so let me clear them up for you nope you can't actually lose or gain weight in just one particular area no you can't get slim thick from just exercise alone there are a few other things that play into it and no you don't only see results after years it
• 01:00 - 01:30 may take years to reach your full body goals but you will start seeing great results within a few months of consistency now would you become Megan the stallion in 3 months no but could you see better tone fat loss bigger glutes and all kinds of other results with consistently totally now that that's out of the way let's get into the real work your body burns fat in two ways first through your daily activities and second through your basil metabolic
• 01:30 - 02:00 rate BMR this includes essential functions like breathing digesting food and keeping your muscles working more than 70% of calories you burn come from BMR alone meaning your body uses more energy just to stay alive than from any movement or exercise everyone's body burns calories differently which is why some people lose weight faster than others those people basically race through their calories while others have slower metabolisms and gain weight more easily
• 02:00 - 02:30 this is why there are three main body types ectomorphs mesomorphs and endomorphs ectomorphs find it pretty easy to lose weight and usually don't put on a lot of weight at all they have low body fat composition and are often on the leaner side this body type is usually associated with a fast metabolism and might be someone who struggles to gain weight the mesomorphic body type builds muscle and loses weight easier than others they're usually more muscular and these lucky guys have
• 02:30 - 03:00 balanced metabolism making it easier for them to maintain their weight and endomorphs people with this body type are usually on the chubbier side because it's easy for them to put on weight but hard to lose they usually have slow metabolisms and if you have this body type you might find yourself putting on weight easier than others another thing that goes into play is your current physique take a close look at your body and figure out your current shape are you thin trying to get thick are you on
• 03:00 - 03:30 the bigger side trying to lose weight or are you apples shaped Square shaped or rectangular shaped a girl with the naturally slim thick figure might just have to focus on growing her glutes slightly to achieve this physique but an apples shaped girl might also have to focus on broadening her shoulders to create the illusion of a small waist this is why your physique plays a huge role when creating your routine so basically no matter what your body type is you can totally work on getting that slim thick look with effective workouts
• 03:30 - 04:00 in a solid diet which brings me to the next point I don't know who needs to hear this but food is not your enemy you need to eat don't let anyone sell you the lie that starvation will give you any results less than 1,00 calories a day is starvation and you're never going to achieve any results if you're too tired or laded to work out trust me when I say this there's a lot of outdated diet routines online that won't give you any results I've tried many things over the years but there are only three
• 04:00 - 04:30 things that actually gave me noticeable results first counting calories a lot of people develop an unhealthy relationship with food because of this but it's not about putting pressure on yourself it's more about setting realistic goals with your diet but calorie goals also depend on your body type if you're going from slim to thick then you need to bulk and a good bulk that still maintains a flat stomach requires a small calorie surplus of consuming 200 to 300 calories more
• 04:30 - 05:00 than you need but if you're trying to lose weight first you need to cut and go on a calorie deficit start consuming about 500 calories less than what you currently eat the second thing that gave me noticeable results instantly was increasing my protein intake as much as possible try to aim for9 g of protein per pound of body weight each day to give your muscles the fuel they need to grow I know it's not always easy so don't stress too much about hitting the exact number here are some foods that help me get close to this goal every day
• 05:00 - 05:30 first Meat and Fish I make sure to include some type of meat like chicken beef or fish in at least one meal every day second eggs I often eat boiled eggs and sauerkraut as a quick healthy snack third edamame these guys are heavily underrated but very rich in protein fourth granola this is my absolute favorite classic cheap and quick fifth Greek yogurt I always toss my granola
• 05:30 - 06:00 into some Greek yogurt and top it off with honey or fruits and last protein bars or protein shakes there are tons of great protein shake recipes that can give you a full glass of all the protein you need but now let's talk about your workout routine although you can't choose one particular area of your body to lose fat you can Target muscle groups to build these areas of your body after trying hundreds of leg day routines the top four lower body workouts that gave me the most gains were hip thrust
• 06:00 - 06:30 Bulgarian split squats weighted squats and Romanian deadlifts keep adding more weights until you're lifting enough to see massive Improvement the more resistance you add the more your muscles grow remember we all want those BBL allegations this year but a lot of girls train legs four times a week not knowing you need more than a big butt to achieve the perfect eight fig body a tone core gives you the illusion of a smaller waist which is key for the the slim
• 06:30 - 07:00 thick body shape but no matter what stay away from exercises that Target the side muscles of your stomach they can make your waist look wider which completely messes with all the hard work you put into achieving that perfect hourglass shape instead focus on exercises that work your straight abdominal muscles for a more toned defined waist I mostly do planks and crunches but there is one area most of us skip thinking we don't need it when in reality it plays a huge huge role in creating those curves I
• 07:00 - 07:30 won't lie at first I wasn't the biggest fan myself but after a while I couldn't deny that my waist started to look a lot smaller by slightly broadening your shoulders you give the illusion of an even smaller waist creating that curvy slim thick appearance start to work out your back and upper body at least once a week and no matter how tempting it is do not skip arm days here's how my workout week looks like this is exactly how I
• 07:30 - 08:00 manag to hit all the areas I need to work on as consistently as possible I know a lot of us don't necessarily have the time or access to a gem but you can still achieve this body type at home if you want to step up a small workout area at home on a budget here's what you need a workout mat and small weights to add the resistance your muscles need to grow I recommend getting 20 lb and 30 lb dumbbells for enough resistance to see results at home also cute sets that keep you motivated and a large water bottle
• 08:00 - 08:30 keep me updated on your progress in our Discord Community I'm so excited to see your results but being Physically Active unfortunately also means smelling bad if you don't know how to properly take care of your hygiene check out this video on how to level up your hygiene game ASAP [Music]