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Many bodybuilders seek a V-shaped torso with wide shoulders and a small waist.
Gaining big shoulders while shrinking the waistline for a V-shaped physique is a goal many people have. Through working out and eating healthy, both are possible to achieve. Different workouts are needed for each of these goals.
Shrink Your Waistline
First, you should know that setting the goal of shrinking your waistline shouldn't just be for looks. Keep in mind that a larger waistline can lead to health issues like diabetes, heart disease, poor sleep quality and even cancer. Keeping those health risks in mind may fuel your determination to keep reaching for your goals.
According to Johns Hopkin's Medicine, you should combine both the proper diet and exercise to trim your waistline. For example, cut back on starchy carbohydrates and refined sugars like bread, soda, pasta, white rice, juices, pastries and other processed food. Add more healthy fats to your diet. John Hopkins researchers found that individuals on a low-carbohydrate diet lost around 10 pounds more than those who followed a low-fat diet. The results were 28.9 pounds compared to 18.7 pounds lost.
While you may hear from different sources that you can't target specific areas to cut the fat, exercise in general seems to fight waistline fat because it minimizes the circulating levels of insulin. When you don't exercise, the body sends signals to hang onto the fat. Moderate use of weights, along with strength training and aerobic exercise, work to help build lean muscle mass, meaning you'll burn more calories throughout the day while resting.
A cardio-based program will work to slim your waistline and help your heart at the same time if you're an overall healthy person.
How to Get Big Shoulders
If you like the look of big shoulders and a small waist, you'll need to start weightlifting. Many weightlifters do overhead presses as they begin their shoulder routine, just as their energy and strength levels reach their peak. The reason is that the heaviest movements deliver the best results for mass gains. Shoulder presses help with overall shoulder mass; however, you'll need to take it a step further. Lateral raise movements with dumbbells are ideal for this move. If you engage in lateral raise movements and notice results, stick to them. If you aren't noticing much of a change, incorporate a second lateral movement with either a machine or cables to take your workout to the next level. Be sure to give your shoulders a rest. For example, if you do shoulder workouts one day, the next day you should move to legs, and the following day you should do some cardio or abdominal workouts.