As of writing, Ariana Grande is arguably the most famous pop star, in the world. As such, she has eyes on her constantly, and tries to look her best. Both in terms of what she wears and how her body looks. Naturally, with an attractive physique, there will be plenty of women who want to mimic it for their own. But how does one do it? How do you shape a body to look like Ariana’s? In this post, I am going to lay out what would be required to achieve a similar look, and how to set a plan to make it happen.
How to Get an Ariana Grande-like Physique
Before we get into specifics, about how to accomplish this look, let’s take stock of what is wanting to be accomplished.
Ariana Grande is short, petite, with an athletic sort of a dancer’s physique. She also has nice shapely legs and butt. However, it’s not a massive squat booty, just proportional. Also, her midsection is taut, with some light abdominal definition, but not an overdeveloped muscle belly.
Is this doable? Absolutely. However, keep in mind, that it will be your own unique version of this look. Ariana has her own genetics and bone structure, which are going to vary from your own (sometimes by a lot).
However, if you want an in shape appearance of a similar manner, it can definitely be accomplished.
Where to Start
The thing that most beginners to getting into shape make a mistake on is, just how important what you eat is.
Meaning, lots of people will go to the gym and get a workout in, but never get into great shape because they aren’t following any sort of diet plan. Nutrition is going to get most of the results, the workouts play a part, but aren’t nearly as important.
Ariana has a lean body, so, obviously fat loss is going to be a part of the process for some folks wanting to get similar results.
Others, will already be skinny, but may need to start with resistance training to add a bit of lean muscle mass for toning.
Either way, the diet will need to be cleaned up, particularly away from: junk food and calorie-dense beverages (like soda and/or alcohol). It’s a good idea to shift away from processed foods to whole natural foods (fruits, veggies, legumes, etc.).
Not only is it healthier, but also, junk foods tend to take up a lot of one’s caloric allotment for the day. So, if you eat pizza, you’re taking up a large percentage of what you can eat during the day and still reach your goals. Plus, you’re not getting good nutrition.
Instead, you can eat a higher volume of natural foods, for the same amount of calories as the junk.
If currently overweight
If one has some or a lot of fat to lose, in order to get that Ariana-like body, that should be the main focus. You can still lift weights and do other exercises to chisel out the look, but none of that will matter, if it’s sitting under a layer of flab.
Don’t worry. Fat loss really doesn’t have to be difficult. Crash diets and starvation approaches are garbage, and probably a huge reason, why so many people fail to get into shape. As they think, that this is what it takes to get a nice physique….it isn’t!
Instead, the best looking bodies are created through a gradual process, of both training and being consistent with the nutrition (consistent, not perfect).
In order to lose fat, our bodies must go into a caloric deficit. Meaning, we are consuming fewer calories each day, than we are expending. Thus, our body taps into its fat storage for energy, and the amount of fat we have is reduced.
But, how do we determine, how many calories we need each day?
Well, technology makes it quite simple. We can now download apps on our phones (or any other device), which will track our progress, and tell us estimates of what we need to do.
I use an app called, My NetDiary Pro. Though, any of the other popular one’s will work, as well.
All you need to do, is to enter the information it asks you for (age, weight, activity level), and it will give you an estimate for your ‘maintenance calories’. This number is the amount of calories you need, to stay the same weight, you’re currently at.
From there, we will be able to slowly reduce that number to burn off fat. No worries, these apps will do the math for you. For instance, you can set a goal of 2-3 lbs per week, and it will tell you how many net calories (calories after accounting for exercise), that you need each day to hit that target.
You tell the app what foods you eat, the portion size, and it will calculate the calories. Most of the calories for each individual foods are legit, but double check the first time, to make sure.
If you hit the caloric targets, you drop the fat. Simple, right? Yes, but remember, about how junk food can make it difficult to stay within those limits? This is one reason why it’s important to avoid all of the processed foods (as well as liquid calories).
Workouts for Achieving the Ariana-like Body
To achieve the target body type, one would have to implement a workout consisting of two parts: weight lifting and cardiovascular exercise.
On the strength training portion, it would probably be a good idea to cut the week, into 2-3 full body workouts. Or split the exercises, into upper and lower body workouts. For up to, 4 days per week.
So, it’d go something like this, with additional cardio after weights:
Monday- Upper Body
Wednesday- Lower Body
Friday- Upper Body
Sunday- Lower Body (if necessary)
You don’t need to lift daily, in fact, that’s counterproductive. However, one needs to be consistent each week, to see progress.
Again, the goal isn’t to gain massive amounts of muscle or anything. Just to get a toned look and perhaps add some strength. As such, each exercise for workouts would be done with light to medium weight (based on your strength) with rep ranges in the 12-15 area.
Cardio exercise doesn’t have to be anything crazy, either. You can do more intense stuff to help shape the body. But, you could also just do enough to stay within you caloric range.
Choose whatever exercise you want: walking, some sport, treadmill, sprinting. I will say, don’t go overboard with the distance running, as you can easily burn too many calories and lose muscle…which will make you skinny or boney and not the ‘toned’ look, we want.
If you need to put together an exact workout and don’t really know where to start, you can try: Visual Impact for Women
This program was designed by fitness trainer Rusty Moore, to specifically help women shape a lean and feminine physique, much like the Ariana body.
It takes you step by step through the process, both in terms of diets, and the exact workouts that need to be done. He goes in depth about scheduling, the exercises, and any other aspect of getting the results.
I used his men’s program years ago, to gain muscle. I now routinely use the cardio program, whenever I need to lose fat. The workouts can be super tough, at times, but they work when you stick to it.
The program is an ebook, which is sent directly to your email, so you can get started right away on your goal. It’s currently priced at $37 and comes with a 60 day money back guarantee.
Again, if you want a full plan laid out for you, visit the link for more information and see if you’d like to give it a try.