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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   
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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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