BTW: I have pretty much let the body types and fat loss conversation continue over at the fat loss forum where more people will read it. I think that is better. I did run across this interesting article though on a friend's site. It is (I think) a better descripter for me than to say I am "apple" shape. I am definately an H shape person to this chart...
(PS: I have nothing to say about the recommended training just thought it was an interesting new look at different shapes.)
Female Body Shapes: Which Are You?
Anyone who has ever worked out can tell you that there is not just one exercise program to fit all. If you are like most ladies, I'm sure there are body parts that you would like trim down, and others that you would like to add more size and shape to.
With all the conflicting information available to you, are you confused on how to properly workout to meet your body's needs? There is a solution. Identifying your body shape can remove a lot of the guesswork and refine your exercise program to satisfy your needs.
Your body shape is a direct result of your genetics, as well as lifestyle. You are a blueprint of your parents, grandparents, and so on. As true as this may be, you do have the power to change the plan. This change is made possible through your lifestyle, which are your food choices and activity level.
Basic Body Shape
There are 6 basic body shape frames that ladies fall into, and they are:
The "A Frame"
The "A Frame" lady is also known as the "Spoon Shape". These individuals carry extra weight in the lower region of the body, 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 should zone in on lower body cardio to rid the excess weight in the lower region, such as walking, cycling, or use of the elliptical machine. Resistance training should be kept light to moderate. Avoid the stepper, as it can build more size to the legs. View Cardio exercises.
Resistance Training - To bring balance and harmony, add more poundage to the Shoulder Presses, Lateral Raises, and Pulldowns. Keep your repetitions on the lower end for your upper body, anywhere in the 6-8 range. View additional resistance training exercises.
It is best to keep Squats light to moderate, and include more Leg Extensions and Lunges. Maintain leg repetitions in the 10-15 range.
The "V Frame"
The "V Frame", also known as the "Cone Shape", lady has 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 suitable, but this body type is best to avoid the elliptical machine, as it will lean the legs up too much. View Cardio exercises.
Resistance Training - To increase leg size, concentrate on quality thigh training. Basic power movements should compose the bulk of your leg exercises, such as Squats, Leg Presses and Stiff Deadlifts. Shaping exercises such as Extensions and Lunges are good finishers. Use moderate to heavy poundage and keep the repetitions on the lower end, in the 6-8 range.
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. Those who posses the "H Frame" really need to direct attention to their symmetry by minimizing the waist.
Cardio - Cardio choices should be focused on trimming the upper body and bringing out the symmetry. Such cardio tactics should include the treadmill on an incline and the stepper. View Cardio exercises.
Resistance Training - Proper lower body training is needed for balance to bring it up to par with the wide shoulders. Concentrate on Squats, Leg Press and Stiff Deadlifts as the bulk of your training, and use the Extension and Lunges as finishers. Use moderate to heavy poundage in the 6-8 repetition range.
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. View Cardio exercises.
Resistance Training - Training should be intense and brief. Each muscle group should be trained once weekly. The focus should go into intensity and building symmetry through proper shoulder, back, and leg training. Use heavy compound movements such as Bench Presses, Shoulder Presses, Lat Pulldowns, Squats, etc. You want to put emphasis on building muscle, therefore keep the repetitions in the 6-8 repetition range.
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. This lady's gains are evenly distributed, as well as fat loss.
Cardio - Cardio should be balanced with training. Any cardio technique is fine, and keeping a variety is best. View Cardio exercises.
Resistance Training - This is the ultimate body frame for bodybuilding and/or fitness. A balanced training program with a variety of exercises works well. Many find changing the workout program every 6-8 weeks productive, and an assortment of repetition ranges keeps the body off guard.
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, are necessary to generate overall weight loss. The elliptical machine should be avoided as it leans out the legs too much. View Cardio exercises.
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. Maintain repetitions in the 6-8 range for balance.
Now you have first-rate information on how to train for your personal body shape. What are you waiting for? Go take action and take control!
__________________
The BIGGER I get the smaller you look
I am pretty much speechless. It is SO far out there. In fact so much so that I am not going to post details on it at this time. (I need time to digest this, put it on paper and accept that this is really okay) I am only cautiously optimistic at this point in time...
That said, with a leap of faith my plan is to jump in starting tomorrow. Stand back and enjoy the show as I shrink down to 125lbs or less and maintain most or all of my muscle over the next few months.
Whew boy...
__________________
The BIGGER I get the smaller you look
Okie dokie... First day down and hit. I won't lie. It was freaky and my tummy ached a bit especially after taking the vitamins but I think I can adjust to it. Something sort of weird about first day of a supposed diet and eating 8oz of rib-eye for breakfast, 40 chilled shrimp for lunch, 11 oz of chicken breast and cottage cheese for snacks. I am totally full. I am also up nearly 4lbs from yesterday. I swear I did not eat that much yesterday. LOL!
On a more serious note, I am freak'n out a bit about all of this but I think Alan has it completely under control. The control freak in me is totally flipping out about the fact that someone else has it under control. I just want to diet down hard... I was going to go for a long-ass run today to help put my mind at ease and to burn more calories... but then remembered that I had to drink chocolate milk and yet more protein to make up for it so I nixed that idea. Then I thought to just eat a lot less but this whole daily tracking thing sort of stops that behaviour. It all boils down to my only options are to commit or to de-commit.... so commit I am doing...
Goals (lower work days) 300P, 120C, 70F Goals (upper work and rest days) 200P, 120C, 70F Optional 1x a week Carb up = 230C on an upper work day
Date
workout
Weight
Total Cals
Protein
Carbs
Fat
sleep
Fish
Vit
Transition Phase
Monday, February 16, 2009
x
135.40
2436.4
235
204
75.6
7.5
Yes
Yes
Monday, February 23, 2009
R
134.20
2209.7
234
158
71.3
6
Yes
Yes
Monday, March 02, 2009
R
134.40
2070
213
156
66
7
Yes
Yes
Cut Phase
Tuesday, March 03, 2009
x
137.70
2321.8
322
114
64.2
7
Yes
Yes
I was fat as hell in the gym today but also pretty danged strong. It felt good. and the rack pulls were freakish improvement from my Nov (last time I did them) numbers. Okay now for your funny gym story. I was doing 115lb front squats tonight next to this skinny guy doing back 95lb back squats. Then I did the rack pull thing next to a another skinny guy doing curls in the other squat rack. Finally I go over the the leg press machine and these two guys were just finishing their last set of 180. They started to take the weights off for me and it came out before I could stop it. "Nah, that's my warm up set boyz" They looked at me like I was a freak. A big fat muscley freak. I swear there are an awful lot of skinny guys in the gym lately. LOL! Or am I just big? I have turned nto a big fat bra-zilla bro... OMG this cut cannot happen fast enough. I wonder if I will ever be little or petite again.
There is something kind of fun about being at the top of a bulk period. My lats are popping out of my shirts and I ripped the butt out of a pair of my little jeans. Today my boss was talking to someone about me and he said I had a hollow leg. LOL! He went on a trip with me awhile ago and all I did was eat. On the plane I ate two sandwhiches and then as soon as it landed I went to a restaurant and ate. It was so funny. I have learned to appreciate the good things about the bulk but still I haven't learned to not freak out about the weight or the fat. I wonder if there will ever be a day that goes away?
Tuesday, March 03, 2009
Rest=60 sec
Exercise
Sets
Reps
Weight
Notes
Quads 1 -front squats (bb)
4
9-12
1x12x65
2x12x96
1x9x115
warm up sets as specified in notes below
Ham 1 - rack pulls
4
9-12
1x12x135
3x12x205
1x12x225
1x3x275
warm up sets as specified in notes below
Quads 2 - leg press
4
9-12
1x12x180
2x12x360
warm up sets as specified in notes below
Hams 2 prone curl
4
9-12
1x12x30
1x12x40
1x10x50
warm up sets as specified in notes below
Low Back 1 hyperextensions
4
9-12
1x12 +bw
2x12 +45
warm up sets as specified in notes below
calf1 Leg Press
4
9-12
1x12x360
1x12x450
1x10x540
warm up sets as specified in notes below
Low Back 2 - low back machine
4
9-12
2x12x80
1x12x100
warm up sets as specified in notes below
calf 2 seated
4
9-12
3x12x90
warm up sets as specified in notes below
Ab Superset v-ups bicycle
3
10
3x10 each exercise
warm up sets as specified in notes below
NOTES: 1st exerces 2 warmup sets one light, one mod and 2 sets to failure 2nd exercise 1 warmup mod and 3 sets to failure
__________________
The BIGGER I get the smaller you look
Are you sure you didn't reverse the fat & carbs? Rib-eye sounds fatter than it maybe is.. too bad I'm not very aware of how the English names translate into the Dutch ones.
After having done a gazillion VLC-days it is a no-brainer to go VLC for just 1 or 2 days, but I can no longer hack them for several days in a row. 100g is easy again as long as I don't train.
positive that fat and carbs are listed correctly. Rib-eye is fatty but not so much that it sabatoges the rest of the day. And yes the program is really low carbs for me. I like 150 or more on most days. As you can see I am doing protein and carb cycling on this plan. It is really weird and it is also too low carb for my tastes. Alan says we will very closely watch this and see how I react to it this next few weeks. He was impressed that I actually got in all that protein yesterday.
I am still bloated on the scale weighing in at 136.6 so we won't see how this plan is working for at least a week. sigh... I rarely ever do weird shit on the scale but now of all times!!! It is so frustrating for this to happen now. This one is going to take pure faith next couple of weeks.
__________________
The BIGGER I get the smaller you look
Maybe your body is freaked out from the stress of having to go lower in carbs? It's weird but I've seen weirder things happen, especially with women where water retention can be taken to extremes during stress = dieting + exercise.
However, that would mostly happen on very low calories and low carb intakes + obscene amounts of exercise..
It seems that I have no choice but to be patient. Either that or give up the plan. Every single option I can think of to make this go faster or different is sabatoging the plan and it will be exposed. My hands are tied to make my own adjustments... and while that makes me really uncomfortable, in this case it is a good thing. Today I am down a lb already so hopefully I'll be back to 134 before end of week....
__________________
The BIGGER I get the smaller you look
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
LOL! Pretty much exactly my reaction when I read the plan. I might have used the "f" word though in my response.
Quote:
Originally Posted by Willie
Just checking in Karla, and looking forward to reading about your journey with this cut.
Thanks Willie for checking in.
Well scale is finally behaving a little. I am almost back down to where I was when I first started cutting. Probably by Sunday we will get a glimpse of where I really am right now. Weird little blip and bad timing. Good news is that when I looked in the mirror this morning I was pretty happy. I really don't think I have a lot of weight to drop. Of course everyone says that at the top of the cut....
Last night I worked out upper and I felt pretty weak. I managed a few PRs but on my big lifts I dropped in performance. Alan says that for first days of deficit this is pretty normal and that I should stabalize/adjust shortly. He also reminded me that being on a cut like this is all about watching and adjusting as required. He assured me that his eyes are on my reports and his fingers are on the trigger. I felt better reading that he has my back. It is hard mentally because it was really fun being so strong in the gym. Now it requires a lot more mental effort to get those PRs. It is my goal on this cut to not lose muscle or strength over the next months while going down to those freakishly low bf%. Can this really be done? We'll see.....
Goals (upper work days) 300P, 120C, 70F
Goals (lower work and rest days) 200P, 120C, 70F
Optional 1x a week Carb up = 230C on an upper work day
Date
workout
Weight
Total Cals
Protein
Carbs
Fat
sleep
Fish
Vit
Transition Phase
Monday, February 16, 2009
x
135.40
2436.4
235
204
75.6
7.5
Yes
Yes
Monday, February 23, 2009
R
134.20
2209.7
234
158
71.3
6
Yes
Yes
Monday, March 02, 2009
R
134.40
2070
213
156
66
7
Yes
Yes
Cut Phase
Tuesday, March 03, 2009
x
137.70
2321.8
322
114
64.2
7
Yes
Yes
Wednesday, March 04, 2009
x
136.60
1971.2
212
126
68.8
6.5
Yes
Yes
Thursday, March 05, 2009
R
134.80
1937.1
209
118
69.9
6.5
Yes
Yes
__________________
The BIGGER I get the smaller you look
Just checking in Karla. I can't imagine eating that much protein! I'm really excited to watch your cut. Do you have a time frame in mind or will you just know when you get there?
It is my goal on this cut to not lose muscle or strength over the next months while going down to those freakishly low bf%. Can this really be done? We'll see.....
It can probably be done, however, you might not be chasing those PRs.
Born and raised... Most of my family is still in that area in fact. My parents are coming to Oregon on Tuesday for a visit though. They are considering moving out this way.
Quote:
Originally Posted by Chloe2
Just checking in Karla. I can't imagine eating that much protein! I'm really excited to watch your cut. Do you have a time frame in mind or will you just know when you get there?
My goal is to get into the sick lean state and assess at that time what my next steps will be. If I am close to show size I will plan to do the Vancouver Naturals next year this time. If not I will most likey plan for a really long bulking period next year and do a sort of culking thing.
Quote:
Originally Posted by realcdn
It can probably be done, however, you might not be chasing those PRs.
Oh I'll be chasing new PRs. The goal though is not to make them rather to not lose what I got. So I'll be easier on myself (mentally) if I do not make the new PRs. Because I am somewhat new to this, my bulk was amazing with lots of red in almost every workout. That was a cool feeling. I know it cannot go on and especially in deficit. Still I want to go into the gym every time with a winning mentality and make sure that I give it all I have to give with whatever ability I have.
__________________
The BIGGER I get the smaller you look
Busy past couple o' days. Got up at 4:00AM, and was in the air at 6:00AM yesterday for one of my whirlwind trips to CA and got back at 6:30PM. I only got 3 hours of sleep the night before so drank about 1 gallon of Diet Coke yesterday to stay awake. It happened to be my 300g of protein day too. Funny story is at lunch I ordered 3 chicken breasts in the cafe. The cook puts them on the grill and when they were done he asks how many plates I needed. I told him just one because I was going to eat all of them. He stands on his toes to look over the counter at me and asks me two times if I am kidding. I tell him that I am not and so he laughs and gives me a high five. LOL! The rest of the day I was engaged in 10 hours of meetings (I held meetings on the plane this time). Sometime during the afternoon I got a call from my Doggy's sitter that he had injured his leg. So as soon as the plane landed I headed home instead of the gym. Did my workout rather late as a result and at home. I did legs and was able to get in some ATG squatting work which was cool. I kept everything fairly light and did not push anything due to the lack of sleep and otherwise hard day. I was too tired to lift too heavy in any safe manner but felt like the workout was good anyway.
Almost immediately after the workout I went to bed with poor little injured doggy by my side. I never set the alarm because I figured something would wake me up before 10:30 (which is when I had to leave for my guitar lesson) It was nearly 10:00 when I awoke and was just a little bit late for the guitar lesson. I was in a panic because I did not touch the guitar yesterday yet had a master class this evening. My teacher was empathetic with the situation and spent my lesson bringing up my piece and then sent me to the practice room for extra work after the lesson to get more confidence. I did better than I thought I would for the master class. I was very nervous but managed to hold it pretty together. Afterwards we all went out for dinner with the two teachers and we stayed out pretty late.
So no workout tonight either. I am good with that because I have tomorrow off and Sundays at the gym are actually really rather nice.. (and quiet)
__________________
The BIGGER I get the smaller you look
I hope he'll rest it. We used to have a border collie that you had to cage up when he was limping. Otherwise he'd just keep running on it and make it worse. I do hope it's something minor.
We really don't know. She has this big play yard that she puts him and her two dogs in. (She calls it the detention center) When she went to get them out of it on Friday he was not using that leg. I have felt it and bent it and moved the hip around and I simply cannot figure out where the injury is.
Quote:
Originally Posted by Bytsi
Poor Sherman - feel better soon!!!
Quote:
Originally Posted by realcdn
I hope he'll rest it. We used to have a border collie that you had to cage up when he was limping. Otherwise he'd just keep running on it and make it worse. I do hope it's something minor.
Thanks guys... Sherman is improved today (not 100%) so I have hopes this is something minor. I almost put him in a cage to keep him from moving but from dealing with horses I have learned that is often times more counter productive then helpful. Provided animals are not on pain inhibitors they are generally smarter about using injured limbs than humans tend to be. So I left him out but did not encourage playing chase or excessive running. He was in good spirits yesterday and kept wanting to play chase. It was so sad. He went to his toybox and brought one of his favorite toys over to me growling and suggesting that I take it and toss it for him. I pet him instead and told him that he could not run and play. Then I turned around and ignored him. It was so sad he went over to his toybox again and got a different toy with a sqeaky and stood in front of me and squeaked it and growled. I felt so badly for him. Being injured sucks...
__________________
The BIGGER I get the smaller you look
I wonder if I will ever be little or petite again. 
This one is going to take pure faith next couple of weeks.
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