There are four different body types, and you should Know your body type to choose the right diet and exercises That help you reach your goal, In this article, we talk in detail about the rectangle body.
Foods to avoid:
There are some foods people with rectangle bodies should avoid because They highlight the flaws of this body, like belly or hips showingSo you should completely avoid eating those foods.
First food: canned foods
Canned foods usually have a lot of sodium and preservatives that make your body look unhealthy and lead to belly fat buildup.
Second food: white rice and white flour
White flour baked goods and white rice raise bad cholesterol levels and always make you feel hungry, so you gain weight easily. So you should avoid them completely.
Third food: fried foods and fast food
Fast and fried foods have a lot of triglycerides, which keep your health at constant risk and cause many inflammations. This shows in your body's shape.
Foods you should stick to:
There are some foods you should include regularly in your diet, which are:
- Protein-rich foods: Chicken breasts, Greek yogurt, eggs, tuna, low-fat cheese.
- Fiber: Oats, green salad, beans.
- Healthy fats: Avocado, almonds, flax seeds, peanuts
A suitable diet plan for rectangular body types:
These meals can help you set up a healthy eating plan that fits your body shape:
Day one:
Breakfast: Oatmeal meal
Lunch: Grilled chicken breast with sautéed veggies
Snack: A cup of Greek yogurt
Dinner: Greek salad with low-fat cheese
Day two:
Breakfast: Whole wheat toast with a spoon of peanut butter
Lunch: Tuna salad, two toast slices with green salad
Snack: A banana
Dinner: Grilled salmon with a cup of quinoa and vegetables
Always cook in a healthy way and avoid vegetable oils.
Best exercises for the rectangular body shape:
First exercise: Deadlift Overhead Press
How to do the exercise:
- Hold two dumbbells in your hands, stand with feet a bit apart, lower your arms to the floor so they're parallel to your thighs and your back is parallel to the floor, then return to the start while raising your hands up.
- Do this exercise 12 reps in 3 sets.
Second exercise: Lunges
How to do it:
- Hold two dumbbells, stand with your feet together, then take a step forward, lower down until your front leg is at 90 degrees, then rise back up.
- Repeat this exercise 12 times in 3 sets.
Third exercise: V-Raise
How to do it:
- Hold two dumbbells, stand with your feet a bit wider than shoulder width, tighten your abs, lift your arms into a V shape, bring them together, then slowly return them back.
- Repeat that move 12 times, in 3 sets.
Exercise 4: Side-to-Side Plank Pushups
How to do it:
- Stay in plank with your arms straight and body straight. Spread your hands and feet a little wider than your shoulders. Lower down a bit, then push back up by straightening your arms again.
