An android body type, known more commonly as an “apple,” accumulates excess weight around the midsection. Not only is this a cosmetic concern, but extra belly fat can also pose risks to your health, increasing your chances of getting diabetes, gallbladder problems, high blood pressure, heart disease and certain cancers. Losing weight can cut your risk of developing these conditions, as well as improve your overall health and appearance. Talk with your doctor about losing weight before you begin any new diet and exercise regimen.
Start doing cardio workouts at least three times a week for 30 to 40 minutes at a time. This is the best way for android body types to begin working out and losing weight. If you have delicate ankles or knees or are very overweight, choose activities like rowing or swimming, which will take the pressure off of your joints; you can also walk at a moderate intensity.
Do a strength-training session twice a week. Use lighter weights to tone your upper body and heavier weights to build muscle in your lower body. Perform arm exercises like dumbbell rows and raises and leg exercises like lunges, squats and calf raises. Do three sets of 12 repetitions for each exercise, and progress to heavier weights after you have been lifting for six to eight weeks.
Change your diet to lower your daily caloric intake. Start by reading nutrition labels and making healthier substitutions for high-fat items, as well as cutting down on your serving sizes. Eat more complex carbohydrates like vegetables, fruits and whole grains, and limit your intake of simple carbs, like white bread and pasta.
Increase your cardio workouts to 45 to 60 minutes per session after six months. Row or ride your bike at a higher intensity, or run instead of walk. You can also switch to an elliptical or stair-climber machine, or rollerblade to shape your legs while burning calories.
Consider hiring a personal trainer to help you come up with an exercise plan and weight-loss goals that are best for you. You may also want to consult a nutritionist to ensure you are getting enough nutrients while still eliminating enough calories to lose weight.
Do not lift weights that are too heavy for you or exercise for longer than your body is capable of, as this can lead to injuries.