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FITNESS TIPS FOR 6/24/2003
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What's My Body Shape
Women's Body Shapes
by Karen Sessions
Long, thin, sleek, and slender bodies consume all the latest, and trendy,
fashion and beauty magazine. Those flawless goddesses are virtually
perfect! The blessed glamour queens dazzle the eye with their style and
beauty, and trick the average female that they are not perfect.
Most of those super-skinny models in the popular fashion magazines weigh
approximately 25% less than the average woman! Also, many don't reveal
their secret life of an eating disorder to stay under weight to keep a job.
They also look much different in real life, as opposed to their touched-up
photos with the added make-up and structured lighting.
But society is telling us that the perfect woman should be underweight, with
the perfect hair and face. This is what drives many women to eating
disorders and low self-esteem.
All ladies have a variety of body shapes and sizes and no one should
compare themselves to the next. Also, no one should compare
themselves to the 'unnatural' model since it is unhealthy and unreal.
Female Body Shapes
Your body is shaped from your genetics, eating habits, and daily activities.
Genetics do set a path for the type of body shape you will have, but it is
not a path that you must follow. It is possible to reroute your genetics
and have the body shape you desire. You have to take control over your
nutrition and daily activities to achieve the body you want.
Your body shape determines what cardio techniques and resistance
training exercises work best for you. The types of exercise that you
choose can have a dramatic effect on your body! Let's discuss some
of the body shapes for better understanding so you can take control.
The "A Frame"
The "A Frame" lady is also known as the "Spoon Shape". These
individuals carry extra weight in the lower region, mainly in the hips,
thighs and buttocks, while their waist and bust are small. Balance
needs to be met by widening the shoulder girth and the back.
Cardio - This body type must focus on lower body cardio to rid the
excess weight in the lower region, such as walking or use of the
elliptical machine. Avoid the stepper, as it can build more size on
the legs.
Resistance Training - Add more weight to the shoulder presses,
lateral raises, and pulldowns to bring balance and harmony.
The "V Frame"
The "V Frame", also known as the "Cone Shape", lady possesses
shoulders that are two or more inches wider than her hips. She
usually has large bust, narrow hips, and thin legs. Balance
needs to be met by bringing the lower body up to speed with the
upper body.
Cardio - The stepper is a good form of cardio to burn calories and
add thickness to the legs. The treadmill on an incline is also
good, but this body type is best to avoid the elliptical machine,
as it will lean the legs up too much.
Resistance Training - To bring the legs up, focus on quality leg
training. Basic power movements should compose the bulk of
your leg training, such as squats, leg presses and stiff deadlifts.
Shaping exercises such as extensions and lunges are a good
finisher for legs.
The "H Frame"
The "H Frame" lady has an athletic build, but has a large waist
and shoulders, and lacks symmetry. This body shape is
squared off and blocky. This body shape really needs to focus
on symmetry by minimizing the waist.
Cardio - Cardio choices should be focused trimming the upper
body and bringing out the symmetry. Such cardio tactics
should include the treadmill on an incline and the stepper.
Resistance Training - Proper lower body training is needed for
balance to bring it up to par with the wide shoulders. Focus
on squats, leg press and stiff deadlifts as the bulk of your
training, and use the extension and lunges as finishers.
The "Ruler"
The "Ruler" body shape's measurements of the chest, waist,
and hips are fairly equal. This lady is lean, has a high
metabolism, and doesn't gain weight very easily.
Cardio - Cardio should be kept to a minimum, preferably the
stepper, and more focus should go on the resistance training.
Resistance Training - Training should be intense and brief.
Train each muscle group once weekly. The focus should go
into intensity and building symmetry through proper shoulder,
back, and leg training. Use heavier compound movements
such as bench presses, shoulder presses, lat pulldowns,
squats, etc.
The "8 Frame"
The "8 Frame", also know as the "Hourglass", is genetically
gifted. They are the proper height and weight for their body.
Their bust and hips are the same size, with the waist being
10 inches smaller (Said to be the perfect figure from
modeling experts). The "8 Frame" gains are evenly
distributed, as well as fat loss.
Cardio - Cardio is best balanced with training. Any cardio
technique is fine. Keeping a variety is best.
Resistance Training - This is the best body frame for
bodybuilding and/or fitness. A balanced training program
with a variety of exercises works best.
The "Oval Frame"
The "Oval Frame", also known as the "apple" is average
height or shorter, large busted, has thin legs, and gains weight
in the midsection.
Cardio - Routine cardio, such as the treadmill on an incline or
the stepper, is necessary to generate overall weight loss. The
elliptical machine should be avoided as it leans out the legs
too much.
Resistance Training - Weight training should be focused on the
legs to create balance with the upper body. Include more squats,
leg presses, and stiff deadlifts to bring the lower body up to
speed with the upper body.
Now that you have some information on how to train for your
personal body shape, go take action and control!
Note: Karen Sessions is the author of three new e-books:
1) Iron Dolls, Female Bodybuilding Secrets REVEALED
The First ladies guide to bodybuilding
2) How To Lose Weight Forever, UNLEASH the body you've always
desired with this step-by-step guided program
3) The Competitive Edge, how to "get ripped", and how to present
a prize-winning physique on the competitive stage!
Click here for more info
