Ni Hao Fine Shyt ๐ฅ๐ฏ Only 6 simple tips๐
This is how you actually get an hourglass figure. No bulky arms, thick legs, big traps, thick waist, just perfect curves at the right areas.
Here are 6 tips to achieve the body you always deserve.
๐ฅ Pillar 1: Training ๐ฅ
1๏ธโฃ Target the Right Muscles:
- Glutes: Hip Thrusts, Seated Hip Abductors, Bulgarian Split Squats
- Lats (Narrow Waist Visually): Lat Pulldowns, Assisted Pull-ups, Straight Arm Lat Pulldowns
- Side Delts (Shoulder Width): Dumbbell & Cable Lateral Raises
๐ซ Avoid: Overtraining abs (especially obliques)โthis can create a blocky waistline.
2๏ธโฃ Volume & Frequency:
- Aim for 4โ8 hard sets per muscle weekly, split over at least 2 sessions.
- Every set should be at 0โ2 RIR (near failure).
3๏ธโฃ Workout Structure:
- Train 3โ5 days/week using a Full Body or Upper-Lower split.
- Always track workouts: Improve technique first โ then increase reps โ then weight.
๐ฝ๏ธ Pillar 2: Nutrition & Recovery ๐ฝ๏ธ
1๏ธโฃ Protein Intake:
- Aim for 1.8โ2g protein/kg bodyweight daily (e.g., 60kg = ~120g protein/day).
2๏ธโฃ Calories Based on Goals:
- Too Skinny? Moderate calorie surplus (bulk).
- Too Fat? Moderate calorie deficit (cut).
- Ideal Weight? Maintain calories for body recomp.
3๏ธโฃ Sleep for Optimal Results:
- Prioritise 7โ8 hours of quality sleep nightly for muscle growth, fat loss, and recovery.
Follow these steps consistently, and youโll build your hourglass figureโtoned, defined, and without unwanted bulk.
๐ฅ If you got something out of this, drop me a follow. My goal is to save you from wasting time on mistakes Iโve already madeโso you can focus on getting results faster.
In addition to the workout and nutrition advice shared, it's equally important to focus on the mind-muscle connection while training. I found that really concentrating on engaging the glutes, lats, and side delts helps activate these muscles more effectively and leads to better shape development. Avoiding overtraining your abs, especially obliques, was a game-changer for me since it prevented the appearance of a blocky waist, emphasizing a slimmer silhouette instead. Consistency is key. Tracking workouts daily allowed me to focus first on perfecting technique before increasing reps and weights, ensuring steady progress without injury. I also found splitting training into 3โ5 days per week with a Full Body or Upper-Lower routine provided the right balance of workload and recovery. On the nutrition front, aiming for a protein intake of roughly 1.8 to 2 grams per kilogram of body weight made recovery and muscle growth much smoother. Tailoring calorie intake based on whether I needed to bulk, cut, or recomp was crucial to avoid excess fat gain or loss. Finally, prioritizing 7 to 8 hours of quality sleep every night greatly enhanced my results by supporting muscle repair, hormone balance, and fat metabolism. This holistic approachโtraining smart, eating right, and resting wellโhelped me develop the sleek, toned hourglass physique that I was aiming for.
hello, can share how to avoid bulky waist during the process, & how to achieve slimmer waist (: