Apples & Pears: A Sexy Body Shape Solution

Published on by CMe

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What is a beautiful body shape?
http://werecisedfor.files.wordpress.com/2010/09/jeans_ines_sainz.jpgAn attractive body for women, it is the coveted hour-glass shape. This is the picture that most dieters have in their mind when visualizing the end-result of their weight loss efforts. This is the prize that every dieter is after.

What gives a body an attractive shape?
The body shape of a woman is determined by how much muscle and fat he or she carries. Most people do not realize that it is muscles that give a woman her curves.

Body definition can only be revealed if the fat layer covering the muscles is removed. Well defined muscles give the body shape. Excess body fat distorts body shape.

How to get beautiful body shape?
In order to attain a shapely figure, one needs to remove the fat that distorts body shape and tone up the muscles that give the body its shape. It is simple but not easy. The only way to achieve this is by losing pure body fat. Weight loss will not give this result.

A lot of women are ignorant about why weight loss does not enhance body shape. Most of these dieters have the false notion that weight loss will lead to a better looking body. This is because they are confused between weight loss and fat loss.

When you lose weight, you could be losing water, muscles and fat. When you have fat loss, you are focused on losing only fat. Women may not view losing muscles as a big deal but it really is. Women who lose lots of muscles via dieting and fad diets can never get shapely bodies. They will just have shrunken bodies. Their bodies look haggard and develop bad posture. Muscles are needed to give the body shape.

What you need to do?
http://www.aceshowbiz.com/images/wennpic/adrianne-palicki-set-of-wonder-woman-01.jpgThe first thing you need to do is to shift your focus to losing fat and not losing weight. You need to use a pair of body fat calipers to measure fat loss progress. You need to measure your %body fat on a weekly basis and make sure that this number is constantly reducing. At times, your % bodyfat could be reducing but your weight may seem stagnant. This is sometimes the result of the body losing fat and building muscles. As long as %bodyfat is reducing, your body will be getting sexier and shapelier.

Women should target 19 to 22 %bodyfat while men should target 11 to14 %bodyfat. A healthy weekly fat loss is 2 pounds. The body is just not able to burn anymore fat than this.

How to do it?
The secret of a sexy and shapely body is fat loss and muscle toning. You need to follow a program that puts your body in fat burning mode while preserving your muscles. Most dieters do not realize that conventional weight loss fad diets are quite ineffective at losing fat and preserving muscles. Most of these diets cause massive amounts of muscle loss along with some amount of fat loss.

You need a holistic approach to lose fat and shape up the body
You need a holistic approach if you want to lose fat and shape up your body. Details of an effective fat loss method are not discussed here and people who are interested to know more can learn about the 7 keys of correct weight loss. You could also download the free Correct Weight Loss Alpha (for men) or the Correct Weight Loss Diva (for women) programs which are based on these 7 keys of correct and holistic weight loss. Correct weight loss happens when you lose only fat while preserving your muscle mass. A holistic approach is the only proven definitive method of how to get beautiful body shape.

How the Workout Works
We asked FITNESS readers for the figure fixes they wanted most, then turned to top toning specialists for their ultimate slimming moves. For a total-body makeover, do all the exercises on these pages. Or pick and choose a few to target specific problem areas. Whether you do the all-over or a la carte workout, add a one-minute jog or jump-rope blast between sets to burn big calories. Perform the plan twice a week on nonconsecutive days to give your muscles mending time.

What you'll need: A set of 3- to 8-pound dumbbells, a resistance band, and a straight-backed chair

 

Shape Cleavage: Bra-Strap Lift
Targets: Shoulders and chest

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  • Holding one end of a resistance band in each hand, palms facing in, stand tall with feet shoulder-width apart so that both feet are placed securely on middle of band.
  • With palms facing each other, raise extended arms (keep elbows slightly bent) forward until they are parallel to ground and thumbs point upward.
  • Slowly lower arms to start position.
  • Do 3 sets of 12 to 15 reps.

Shape Cleavage: Cross-Chest Press
Target: Chest

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  • Holding one end of a resistance band in left hand, stand with right hand on hip and feet wide apart, left foot placed firmly on other end of band.
  • Bring left hand by upper left side of chest, palm facing chest, elbow tucked close to ribs. (Band should be taut; if it's slack, feed more length under left foot.)
  • Keeping left hand close to body, press band across chest aiming just beyond and slightly above right shoulder. (Your torso will rotate slightly as you continue to press and extend left arm out fully across chest.)
  • Slowly return to elbow-tuck position.
  • Do 10 reps. Switch sides; repeat. Do 3 sets per side.

Stop Muffin Top: Rockette Plank
Targets: Abs and obliques

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  • Start on ground in full push-up position, balancing on hands and toes, hands directly below shoulders, legs extended directly behind you so that body forms a straight line from head to heels.
  • Bend right knee in to chest and bring it across body to left side.
  • Then extend right leg so that right foot is out to side of left leg. (MAKE IT EASIER: Remain with knee bent, skipping the extension.)
  • Bend right knee in toward chest, and bring right leg back to start.
  • Switch legs and repeat to complete 1 rep.
  • Do 3 sets of 6 reps.

Stop Muffin Top: Push Kick
Targets: Abs, butt, and legs

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  • Stand with feet hip-width apart, elbows bent, hands in loose fists by chest.
  • Bend right knee 90 degrees as you bring it up in front of you at hip level.
  • Press right heel forward, foot flexed, as you lean torso back slightly until right leg is completely extended at hip level.
  • Bend right knee to 90 degrees again as you straighten up posture.
  • Repeat push kick without lowering right leg to ground. (MAKE IT EASIER: Return to standing on both feet between reps.)
  • Do 6 to 10 reps. Switch sides; repeat. Do 3 sets per side.

Nip Hips: Speed Shuffle
Target: Hips

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  • Position yourself belly-down on a sturdy chair so that hips rest just above edge of seat, and grasp chair legs with both hands.
  • Squeeze glutes and extend legs directly behind you, feet together, toes pointed, so that they are parallel to ground.
  • Separate legs a few inches, then quickly bring them inward, stacking right foot just above left. Quickly separate legs again, then switch, bringing left foot atop right to complete 1 rep.
  • Do 3 sets of 12 reps.

Nip Hips: Step-Up to Dead Lift
Targets: Hips, butt, and legs

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  • Stand facing a sturdy chair and step left foot onto seat so that left knee is bent 90 degrees.
  • Hinge forward at waist to grasp seat back with both hands.
  • Next, press through left heel to straighten left leg so that back is parallel to ground and squeeze glutes to lift right leg behind you.
  • Step down with right foot to return to start.
  • Do 10 reps. Switch sides; repeat. Do 3 sets per side.

Zap Back Flab: Palm-Up Row
Target: Upper back

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  • Holding one end of a resistance band in right hand, stand with feet hip-width apart, left foot placed on other end of band so 6 to 12 inches of band extend from under foot.
  • Take a giant step back with right foot so that left knee is bent about 90 degrees, right leg is slightly bent. Put left hand on left thigh for balance.
  • With right palm facing forward, draw right elbow directly back to bring right hand by rib cage. Hold for 1 count.
  • Lower right arm.
  • Do 15 reps. Switch sides; repeat. Do 3 sets per side.

Zap Back Flab: Band Pull-Down
Targets: Shoulders and upper back

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  • Stand with feet hip-width apart, holding a resistance band with both hands, arms extended directly overhead, so that palms face forward and there's 1 foot of space between hands. (The excess band hangs to side of each hand.)
  • Keeping arms straight, pull band out to sides and down until hands are at shoulder level and center of stretched band touches collarbone.
  • Slowly raise arms to start.
  • Do 2 sets of 15 reps.

Turn Mush to Muscle: Arm Extension with Leg Balance
Targets: Triceps, abs, and legs

http://images.meredith.com/fitness/images/2009/09/ss_101444403.jpg

  • Holding a dumbbell in left hand, arms by sides, stand on right leg with left knee bent so that left shin is nearly parallel to ground behind you. (MAKE IT EASIER: Stand with both feet on ground.)
  • Bend left elbow to bring dumbbell in front of left shoulder.
  • Slowly press dumbbell overhead, then bring it above head toward right. Next, bending left elbow, bring it by right shoulder, palm facing out to right side (as if tracing an arc over your head).
  • Reverse movement, slowly lifting dumbbell up and over head to side and back down to left shoulder.
  • Do 10 reps. Switch sides; repeat. Do 3 sets per side.

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Comment on this post

garcinia cambogia revealed 08/16/2016 23:09

It is simple but not easy. The only way to achieve this is by losing pure body fat. Weight loss will not give this result.

ainsliejones 09/14/2011 09:25


This tips are very helpful . My friends is fitness trainer . She help me a lot for maintaining my figure .


CMe 09/14/2011 12:47



Thank you for participating in my fitness programme. Your comment encourages me to bring
you such articles.
Clyde Mendes
email: mendesclyde@gmail.com