Female Body Shape Workout & Diet Tips to Lose Weight Faster & Re-shape Your Body

One of the most common female body shape classification: Hourglass, Ruler, Spoon and Cone is actually a refinement of Sheldon's three body types, which may seem limiting to you.

Except for the Hourglass body shape, you may have encountered the other three women body shapes under different names... For example:

Ruler female body shape is also known as Rectangle or Banana

Spoon body shape is also known as Pear

Cone body shape is also known as Apple or Triangle

For detailed descriptions of these four body shapes and their corresponding workouts for body re-shaping and increased fat loss from the problem-areas, pick up Edward Jackowski's Escape Your Shape: How to Work Out Smarter, Not Harder.

Below you'll find simple guidelines for the right exercises for each female body shape, along with tips for the right weight loss diet - which foods to favor and which ones to avoid for increased fat burning and less food cravings, mood fluctuations and struggle with emotional eating.

As you will see, there aren't "forbidden" foods - rather suggestions for which foods to eat less of for each of these four women body shapes.

Let's get down to it.

1. Hourglass Female Body Shape

If you have an Hourglass body, your muscles bulk up faster, so do NOT add weights to your exercising routine until you lost most of your body fat.

Favor: impact sports that require high speed and low to medium resistance that involve both upper and lower body:

• Isolated exercises: L-kicks, leg-outs, leg curls & lifts, vertical scissors, arms push-outs, biceps curls, triceps kickbacks, upright rows, front & behind-the-neck presses - all at high reps (30-50 repetitions for each exercise)
  
  
• Whole-body workouts: long-distance swimming (crawl stroke only) jumping rope, 5 Tibetan rites, fast walking with no incline, skiing, stationary biking (low resistance)

Avoid: jogging, rollerblading, step classes, walking on an incline, kick-boxing, spinning and high-impact aerobics - as all these will add bulk to your leg muscles.

Favor: lean, high-quality proteins (skinless chicken/turkey breast, lean beef/veal, tuna, cod), cooked/raw high-fiber, non-starchy vegetables: (cabbage, broccoli, zucchini, and all leafy green vegetables) and all fruits.

Make sure to include foods that are good omega 3 sources (wild salmon, halibut, sardines, flaxseed oil, avocados, nuts, olive oil) as these help burn more of your body fat.

Avoid: cooked starchy vegetables (carrots, beets, potatoes), animal fat (except fatty fish), carbonated drinks, and foods high in sugar.
When cooking, use only healthy cooking oils to avoid toxins, which bind your body fat making losing weight much harder.

2. Ruler Female Body Shape

Favor: anything that requires long and sustained aerobic movements - without weights until you reach your ideal weight. Do a stretching routine before and after any workouts, and - most of all - do not skip abdominal exercises; start with them, as you'll have more energy.

• Isolated exercises: upper and lower abdominal crunches, full sit-ups, push-ups, spinning, and all upper- or lower-body exercises using medium/high resistance
  
  
• Whole-body workouts: long-distance running on an incline, 5 Tibetan rites, rollerblading, long-distance swimming, water aerobics, kick-boxing, jumping rope (preferably with a weighted rope), stationary biking/stepping, skiing, any elliptical machine - all with medium/high resistance

Avoid: exercises that may cause discomfort to the lower back region (vertical scissors, leg lifts and side leg lifts) - but, as soon as you add abdominal strength and hamstring flexibility, you may start doing these too.

Favor: high-quality proteins (chicken/turkey, beef/veal, tuna, shellfish, beans, whole wheat & rye products) and all complex carbs (all fruits and non-starchy vegetables, brown rice).

Include foods that are good omega 3 sources (wild salmon, halibut, sardines, flaxseed oil, avocados, nuts, olive oil), as these help burn more of your body fat.

Avoid: simple carbs (high starches like white rice and white wheat flour products, potatoes), carbonated drinks, and foods high in sugar.
When cooking, use only healthy cooking oils to avoid dangerous toxins, which bind your body fat making losing weight much harder.

3. Spoon Female Body Shape

Favor: any movements that require lower body flexibility, strength, and coordination, with absolutely NO resistance or weights - as the Spoon female body shape is already heavier on the lower body.

• Isolated exercises: marching in place on toes, all variations of push-ups, L-kicks, leg-outs, one-legged leg lifts, side leg lifts, standing knee to opposite chest, and vertical scissors
  
  
• Whole-body workouts: brisk walking with no incline, 5 Tibetan rites, skiing, jumping rope

Avoid: all leg curls, presses, and extensions; squats, spinning, step classes, kick-boxing, skating, rollerblading, long-distance running, high-impact aerobics.

Favor: lean, high-quality proteins (skinless chicken/turkey breast, lean beef/veal, tuna, cod), cooked/raw high-fiber, non-starchy vegetables: (cabbage, broccoli, zucchini, and all leafy green vegetables) and fruits that are not too sweet (berries, prunes, cherries, apples).

Include foods that are good omega 3 sources (wild salmon, halibut, sardines, flaxseed oil, avocados, nuts, olive oil), as these help burn more of your body fat.

Avoid: sweet fruits (pears, apricots, melons, grapes, pineapple), cooked starchy vegetables (carrots, beets, potatoes), all foods containing fats (except fatty fish), carbonated drinks and foods high in sugar.
When cooking, use only healthy cooking oils to avoid toxins that bind your body fat.

4. Cone Female Body Shape

Favor: Quick, short movements with low resistance for your upper body and focus more on high resistance on your lower body and abdomen to strengthen, add some mass, and improve the proportion of your female body shape.

• Isolated exercises: all lower-body exercises with medium/high resistance, squats, upper & lower abdominal crunches, hamstring & upper-body stretches
  
  
• Whole-body workouts: jumping rope, 5 Tibetan rites, racquet sports, slow walking on inclines, stationary biking/stepping with medium/high resistance

Avoid: all upper-body exercises with weights, bench presses, rowing.

Favor: high-quality proteins (chicken/turkey, beef/veal, tuna, shellfish, beans, whole wheat & rye products) and all complex carbs (all fruits and vegetables, brown rice).
Include foods that are good omega 3 sources (wild salmon, halibut, sardines, flaxseed oil, avocados, nuts, olive oil), as these help burn more of your body fat.

Avoid: simple carbs (high starches like white rice, white wheat products, and potatoes), carbonated drinks and foods high in sugar.
When cooking, use only healthy cooking oils to avoid dangerous toxins.

If you are still not sure of your body shape check the simplified version of the female body shape: apples and pears >>

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