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52
Ultra-FIT
perfect
 the
 
Ultra-FIT
53
Train your body type
We’re all born with a genetic body type. Wemight be pear-shaped,or leaner and straighter,for example. Although it is not possible tochange our basic body type,with the rightweight training and cardio work it is possibleto change and balance our proportions.The first step toward this is knowingwhat body type you are (see table 1 below).When you know this you can then train itin a way that it will best respond.
 Why resistancetraining works for women
You may not appreciate the benefits now,but you will after regular resistancetraining. Performing the ‘right’ exercises inthe ‘right’ combination of sets and reps,foryour body type (see workouts) will shapeand define your body and make ‘problemareas’ a thing of the past.
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Rid yourself of saggy upperarms with triceps dips
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Lift your butt with single legsquats
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Shape sexy thighs with theinner and outer thigh machine
Build muscle to burn fat
Muscle is metabolic dynamite,it’s leanactive tissue that burns calories just bybeing there (unlike fat,which is thecomplete opposite)! Every 0.45Kg increaseresults in an additional 35 calories beingburned. So the leaner you are the less fatyou’ll be. And don’t worry the perfectwoman resistance workouts aren’tdesigned to pack on muscle like a bodybuilder,reps and sets are carefullydesigned to shape,lift and tone andcompliment your body type.Weight training and body weightexercises shape and tone muscles,andstrengthen them.These and more perfect woman shapingresistance exercises are described in theworkout section.
feature
for women
 workout
Whatever your body type be it pear-shaped,apple-shaped,or as lean as arunner bean,you’ll find a workout plan tailored to your body shape,guaranteed to maximise results from the time you spend at the gym.Using a combination of free weights,resistance machines and cardiosessions each plan helps you sculpt and shape your body and target problemareas. Special tips on calorie control and healthy eating make sure you endup feeling as good as you look.
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Help you to identify your body type
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Show you how to best train yourbody type
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Select the most effective resistancetraining exercises to achieve yourperfect body
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Advise you how much cardio youneed to do for your body type
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Provide an easy to follow 4-weekworkout plan you can use at your gym
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Advise you on how to control yourcalories to shape your perfect body
Perfect woman workout will:
Table 1 What’s your body type?
Body shapeJean sizeTop sizeCup size
Pear14 +10-12<BRunner Bean1010A/BApple<12<12<C
“
Performing the ‘right’ exercises in the ‘right’combination of sets and reps, for your body type will shape and define your body andmake ‘problem areas’ a thing of the past
”
 Words:
John Shepherd
Photography:
Ultra-Fit Images/Grant Pritchard
 
54
Ultra-FIT
Shoulders
Thin shoulders will make you looknarrow and can accentuate yourpear shape. Whilst roundedshoulders, often caused by beingslumped over a computer all day,will reduce your stature andprematurely age you.
1
Dumbbell front raiseand lateral lift combo
Targets all the major shoulder muscles. It will improve your upper body proportions, giving you more width, and improve your posture.Perform a front raise and then a lateral lift until you complete your reps.
Start position
Stand with your feet slightly wider thanshoulder-width apart. Hold a dumbbell ineach hand by your sides with your thumbsfacing forwards. Keep your back in neutral,that’s neither overly rounded nor arched,and look straight ahead
ActionFront raise:1)
Lift the dumbbells in front of your bodyto a position level with your shoulders
2)
Lower slowly back to start position
Lateral lift:1)
Extend your arms up and out to yoursides,so that the dumbbells reach aposition level with your shoulders
2)
Lower slowly back to start position
Tip:
Keep your head still throughout themovement,and maintain a slight bend atthe elbows to avoid strain.
Tummy
A flabby and protruding tummy ismore likely to be reduced by cardiowork. However, resistanceexercises are important as theywill improve your posture andreduce back problems.
2
Fit ball crunch
Targets the large muscle that runs down the front of your torso.Using the fit ball will result inmore muscles being involved in the exercise, specifically the deeper  postural and stabilising muscles.
Start position
Lie on your back and bring your knees in toyour chest,so that your thighs are at rightangles to the ground and your lower legs areparallel to it and resting on top of the Fit ball(your heels should be place on the apex of theball). Place the thumb and forefinger of eachhand close to your ears with your elbows outand approximately in line with your ear lobes.
Action
Contract your abdominal muscles slowlyto lift your torso,15-25cm will be enough.Pause and lower under control.
Tip:
Perform this exercise slowly to reallytarget your abdominal muscles.
Runner Bean
Thin types response to resistancetraining will be less in comparison to theother types. However, you could expecta 0.5Kg gain in muscle every month.Cardio work should be kept to aminimum (1-2 sessions a week) so asnot to work against your resistanceshaping efforts.
Pear/Apple
With much bigger frames your bodieswill be stronger and quicker to gainmuscle. However, as you are more likelyto be carrying more body fat, you willneed to do more cardio work. Do 3-5sessions a week. This will increase yourcalorie burn, decrease your fat andreveal your resistance training efforts.
For every 0.45Kg increase in leanmuscle, you’ll burn an additional 350 calories per week, without you doing anything! That’s equivalent toa 40 minute stepper workout.
How to train your body type
PERFECT WOMAN WORKOUT EXERCISES
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For every 0.45Kg increase in lean muscle, you’ll burn an additional 350 calories per  week, without you doing anything!
”
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soggynylons96

Thanks for this pdf. But honestly, it all boils down to one most important aspect: Your MINDSET! => Let me share with you an inspiring yet SHOCKING Story here: http://www.SolidSixPackAbs.com/blog/H...} - No I don't mean to MOCK at you.

reply04 / 10 / 2010
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