Start Your Personalized Lean Journey: Tailored Fitness for Real Results

Understanding your unique body shape is the key to choosing the perfect lean program that delivers real, lasting results. Since everybody is different, knowing how to effectively train for your specific body type helps you maximize fat loss, enhance muscle tone, and improve overall fitness safely and efficiently.

Achieving a lean and healthy physique requires a comprehensive approach, including total body workouts, targeted cardio, precise nutrition, and balanced rest. The first step is to identify your unique body shape so we can tailor your lean program and define clear, personalized fitness goals.

Hourglass: Balanced bust and hips with a narrower waist. Focus on total body strength training to maintain curves and burn fat evenly, combined with moderate cardio.

Pear (Triangle): Wider hips than shoulders. Emphasize lower body strength to tone hips and thighs, balanced with upper body workouts to create symmetry.

Inverted Triangle (V-Shape): Broad shoulders and narrower hips. Focus more on lower body workouts to build hip muscle and balance out the silhouette, along with upper body maintenance

Rectangle/Cylinder: Even shoulders and hips with little waist definition. Incorporate circuit training with strength and cardio to build curves and define the waist.

Apple (Round/Circular): Fuller midsection. Prioritize cardio and core strengthening workouts alongside full-body resistance training to reduce abdominal fat.

Step on BODITRAX and know your storage zones status

While you cannot target fat loss in specific areas like the stomach, hips, thighs, upper arms, or flanks due to genetics and hormones, focusing on total body fat reduction is key. Understanding where your body stores fat helps tailor a long-term fitness strategy. The most effective approach combines cardio, especially High-Intensity Interval Training (HIIT) for calorie burn, with compound strength training to build muscle and boost metabolism, enhancing fat burning throughout the day. This balanced strategy helps address stubborn fat and promotes sustainable results.

Join our classes to sculpt your lean body.
Choose your target area and book your class

• Core & Flanks: Focus on full-body movements that engage the core for stability, such as Deadlifts and Goblet Squats. You can supplement these with exercises like Side Planks and Russian Twists.
  
  
  
  Class suggestion: BodyStep, Bodypump, HYROX Foundation, Burn, H2 Core
• Thighs & Hips: Emphasize powerful lower-body lifts like Squats, Lunges, and Hip Bridges to build muscle and increase calorie expenditure.
  
  
  
  Class suggestion: H2Move, Gym Ball, Barre base, Free Style, bodypump
• For Upper Arms: Incorporate Triceps Dips, Overhead Presses, and Push-ups to tone the muscle and reduce the appearance of flabbiness as you lose overall body fat.
  
  
  
  Class suggestion: Group suspension, Bungy bounce, Ariel Flow yoga

The key to successful body transformation is consistency and maintaining a slight caloric deficit, where you burn more calories than you consume. Combining a targeted workout plan with a smart diet can significantly improve your body composition. Ensure your cardio routine is sustainable by engaging in an activity you enjoy, aiming for at least 20 minutes per session in Heart Rate Zone 2 or 3—where you can speak in short sentences—several times a week. This approach helps you stay motivated and steadily progress toward your fitness goals.

Get Started on the Right Path

At Fitness First, we offer personalized lean programs designed to fit your body shape and lifestyle. Our certified trainers use advanced body analysis tools to craft workout plans focused on your goals. Start your right journey with us today and unlock your most confident, lean, and healthy self!