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How to Attain an Hourglass Figure – How YOU Can Beat Genetics

How to Attain an Hourglass Figure – How YOU Can Beat Genetics

hourglass figure

Not all of us are blessed with a natural hourglass figure. Most of the models we see in magazines and on TV have spent thousands on their bodies, are blessed with ideal genetics, and follow very strict nutrition and training programmes. But don’t be disheartened just yet, because there is hope for all of us. With a bit of hard work, dedication and the right advice, you too could flaunt your hourglass figure.

But first, let us understand one thing – the ‘ideal’ 36-24-36 shape is not achievable for everyone. It really depends on your height, body structure and bone structure. What you should aim at for a perfect hourglass figure is a ratio of 3:2:3 – which means a 33-22-33 would also look just as perfect for someone who is more petite. As long as you’re around the magic 3:2:3 figure, you’re all set!

Four Steps

Now that you are aware of the basics, let’s see how YOU can achieve the figure of your dreams.


As the famous saying goes, “abs are made in the gym”. Well, the hourglass figure is, too. You’re essentially losing all the unnecessary fat from the right regions and toning your body. For this, you need a tight control on your diet. You can intake approximately 1200 calories per day depending on your body. You further divide these calories into the following macro ratios:

  1. 65% proteins – your diet must consist of 65% lean proteins such as lean meat, fish, tofu, eggs, pulses etc. This will help in making your body look toned.
  2. 25% fats – this would include cheese, fat from meat, olive oil, coconut oil etc. Fats are important to lose weight healthily as long as you don’t overdo it.
  3. 12% fibre – fibre is one of the most overlooked macros while designing a good nutrition plan. It helps your body in getting rid of toxins and ensures proper digestion. Include tons of leafy veggies in your diet.
  4. 3% carbs – most feel that Fats are the enemy while losing weight. Well, they’re wrong. Your real enemy is carbs, especially simple carbs. This is why we recommend only a small dose of carbs (which would generally be included in veggies) or a slice of whole wheat bread a day at the most.
  5. Keep yourself hydrated and consume at least 3 litres of water a day. A cup of green tea can be helpful since it is a known antioxidant. Black coffee has also been proven to help people lose weight by boosting their metabolism.
  6. Don’t forget your micronutrients. If you have any medical conditions then supplement with multivitamins, fish oil and Omega 3 tablets.


While nutrition is extremely important, your workouts are essential to achieving that perfect hourglass figure, too. Don’t worry though, you won’t be cursing yourself after a workout since they are relatively beginner-friendly. If you stick to the following routine you should be golden:

  1. 10-Minute Morning Yoga – a lazy morning might be your perfect idea for a relaxed day, but it can be disastrous for your metabolism. Just a quick ten-minute yoga session can boost metabolism and give you that extra nudge you require to achieve your dream figure. What’s even better is that you’ll feel much more energetic and calm after a morning yoga session. We recommend doing this every morning. You can refer to videos such as this one.
  2. Full Body Weight Training – if I had a penny for everytime someone asked me if weightlifting and heavyweights lead to bulkier bodies, I could probably afford my own gym by now! Jokes apart, weight training – especially full body training – can give incredible results. Weight training will make your body look toned and give a tighter hourglass shape. Follow workout videos like these for just 3 days a week and the results will be visible.
  3. High-Intensity Interval Training (HIIT) – HIIT is the best way to shred fat while still retaining just enough muscle. Performing an intense HIIT workout on days where you aren’t doing weight training will keep your metabolism up and help burn off those calories quicker. Three days a week should be enough. Click here for a good HIIT workout video.
  4. Hourglass Workouts – there are workouts that have been specially designed to help get you that stunning hourglass figure. You could substitute a day of weight HIIT or weight training for these type of workouts.


hourglass figure

Anyone in the fitness industry worth their salt will tell you just how important sleep and proper rest is to achieve any fitness target – be it bulking up or toning down. A minimum of 6-8 hours is necessary for best results.

Intermittent Fasting (IF)

hourglass figure

If you’re thinking that this is some other fad diet, then stop. It isn’t. There are tons of science-backed data and journals proving that intermittent fasting works. But instead of considering this as a diet plan, it’s better to consider it as a food schedule. If you aren’t familiar with IF, it’s a type of ‘diet’ where you have one or two large meals throughout the day. It essentially gives you an 8 hour eating period where you consume all your calories, and you fast for the other 16 hours. It’s been proven to aid fat loss and could help you stick to a lower calorie diet.

Anyone in the fitness industry worth their salt will tell you just how important sleep and proper rest is to achieve any fitness target – be it bulking up or toning down. A minimum of 6-8 hours is necessary for best results.

Some other important tips are:

  • Avoid drinking alcohol. It contains empty calories and a lot of unhealthy carbs. Health risks aside, it can ruin your diet.
  • Do not smoke. Smoking will mess with your metabolism, eating habits and workouts. Either avoid it completely or reduce it.
  • Count your calories. We recommend using a calorie counting app to help you keep track of everything you eat throughout the day. It can go a long way in helping plan meals and identify problem areas in your diet.
  • Reduce salt. Salt leads to water retention which will make you look bloated and puffy, certainly not something you went when chasing a sexy hourglass figure.
  • Avoid sugar. It is amazing what eliminating sugar from your diet can do to your body. While it may seem difficult at first, once you get used to a zero-sugar diet, there’s no turning back.
  • Keep a cheat meal. Depending on your goals, you can manage one cheat meal every two weeks. Keep portion sizes small though since even one slice of pizza contains 300 (unhealthy) calories, which is 25% of your daily intake.

Still reading? Well, what are you waiting for? Go on, beat genetics and get that sexy summer body – a perfect hourglass figure. We know you can do it ;)

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