Workout & Diet Guidelines for Each Female Body Shape
The most common female body shape classification, Hourglass, Ruler (Rectangle), Spoon and Cone (Triangle) is an update of Sheldon's three body types, which may seem limiting to you.
Jackowski's updated four body shapes and their corresponding workouts are detailed in "Escape Your Shape - How To Workout Smarter, Not Harder". Here's a brief description to give you an ideea, to which we've added basics of the right weight loss diet for each female body shape, so you can see which foods to favor and which to avoid - for less cravings, mood fluctuations and struggle.
If you have an Hourglass female body shape, your muscles bulk up faster, so do NOT add weights to your exercising routine until you lost 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, roller-blading, step classes, walking on an incline, kick-boxing, spinning, and high-impact aerobics.
1.b. Diet:
Favor: lean, high-quality proteins (skinless chicken/turkey breast, lean beef/veal, tuna, cod), cooked/raw high-fiber, low GI (glycemic index) vegetables: (cabbage, broccoli, zucchini, and all leafy green vegetables), and all fruits. Include foods that are good omega 3 sources (wild salmon, halibut, sardines, flaxseed oil, avocados, nuts, olive oil), as your body can't release the fat without them.
Avoid: cooked high GI vegetables (carrots, beets, potatoes), all foods containing animal fat (other than the ones above), carbonated drinks, and foods high in sugar. When cooking, use only healthy cooking oils to avoid toxins that bind your body fat.
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, roller-blading, 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); as soon as you add abdominal strength and hamstring flexibility, you may start doing these too.
2.b. Diet:
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 your body can't release the fat without them.
Avoid: simple carbs (high starches like white rice and white wheat products, potatoes), carbonated drinks, and foods high in sugar. When cooking, use only healthy cooking oils to avoid dangerous toxins.
Favour: 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, roller-blading, swimming, long-distance running, high-impact aerobics.
3.b. Diet:
Favor: lean, high-quality proteins (skinless chicken/turkey breast, lean beef/veal, tuna, cod), cooked/raw high-fiber, low glycemic index (GI) vegetables: (cabbage, broccoli, zucchini, and all leafy green vegetables), and low GI fruits (berries, prunes, cherries, apples). Include foods that are good omega 3 sources (wild salmon, halibut, sardines, flaxseed oil, avocados, nuts, olive oil), as your body can't release the fat without them.
Avoid: sweet fruits (pears, appricots, melons, grapes, pineapple), cooked high GI vegetables (carrots, beets, potatoes), all foods containing fats (other than the ones above), carbonated drinks, and foods high in sugar. When cooking, use only healthy cooking oils to avoid toxins that bind your body fat.
Favour: 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.
4.b. Diet:
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 your body can't release the fat without them.
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.
