Transcript Slide 1

BODY BASICS
Want to know what
type of workout works
wonders for you?
Decode your shape to
sculpt it well.
APPLE BODY TYPE :
CELEBRITY MATCH:
Sameera Reddy,
Elizabeth Hurley,
Catherine Zeta-zones etc….
 A typical apple-shaped body is one that looks like
an inverted pyramid, with a heavier upper body and
smaller lower body.
 Subsequently, the butt,arms and legs seem smaller
in proportion to the belly and waist area.
 This type of body type is common with women who
have high androgen(male harmone) levels, leading to a
slightly masculine appearance.
 The abdominal fat that surrounds internal
organs – heart, liver, kidneys and intestines – results
in a plethora of health risks.
 Some associated with this body type include
diabetes, heart disease, high blood pressure, metabolic
disorders and an increased likelihood of strokes.
Working the fat:
 “Since fat accumulation is around the upper-middle torso,
a complete cardiovascular workout is not enough.
 One needs to also go in for intensive abdominal training.”
 The best workout plan would be to combine intensive
running, stair climbing or spinning with crunches and
squats.
 Pilates, which focuses on the core muscles,
is also a good workout to bring in some
variation.
Diet diary
Since apple-shaped women are prone to heart disease
and metabolic disorders, the diet should have sufficient
healthy fats and fibre-rich complex carbohydrate.
The meal should incorporate lots of vegetables, fruits
and whole grains.
Avoid white processed foods.
Hour glass body type
Celebrity match:
Katrina Kaif,
Scarlet Johansson,
Sophia Loren etc…..
 An hourglass implies a well-proportioned upper and
lower body with a slender waist.
 Sounds perfect, right? Well expect for the rare
instance, it isn’t.
 Women with this shape often end up looking bigger
than other body types.
 “Hourglass-shaped women put on weight in both
upper and lower portion of their abdominal region.”
The main areas are arms, chest, hips and waist.
However, on the plus side, this body type is generally
less prone to diseases compared to apple or
pear-shaped women.
Working the fat
 Hour glass is the most proportionate, its ideal to put together
a general workout regime that would target all areas. Women
with hour glass shaped bodies tend to put on weight easily.
Doing push ups will help keep the body toned.
 “Include plenty of jogging, elliptical training and climbing to
burn calories.
 And go for surya namaskara as it works out the entire body.”
 Since a slender waist is the most alluring feature of
an hourglass, do waist bends with hands,
rods or light dumbbells to enhance it.
 This, plus the right amount of cardio will keep your
body in check.
Diet diary
 To maintain their perfect figure, women with this
shape need to be careful with their diet.
 High-quality protein, eggs, green vegetables, nuts and
skimmed diary products are advised.
 Also, restrict sugar intake in the diet.
Banana(petite) body type
Celebrity match:
Kareena Kapoor,
Calista Flockhart etc….
 Also called the ruler or chilli shape is generally
characterized by a straight body. This body type
has a more masculine vibe to it due to the way the
body is proportioned.
The waist is not narrower than the hips, creating a
certain straight look. The lack of curves due to the
absence of waist definition could be a problem for the
banana shaped woman.
Like the apples, the banana, too have a high level of
androgen as compared to oestrogen.
This makes them great athletes. Women with this
body type are generally fit and have a very high
rate of metabolism.They also don’t run a very
high risk of any disease.Their biggest challenge is to
develop those killer curves.
Working the fat
Though a banana-shaped woman seldom has weight
problems, she has to work out harder than other shaped
because the fat pockets are distributed all over her body.
“she has to concentrate on core workouts and heavy weights
and not do so much of cardiovascular exercises”.
Since ‘no curve’ is an issue with this shape, the goal should
be on working out those body parts that are their assetsshoulder,arms,buttocks,thighs and chest. These exercises
will help build muscle and work towards sculpting
and shaping the body to make it appear more feminine.
“Stretching, sit ups,step classes,spinning, walking or
jogging on an incline, squats and bench presses are
recommended for a banana-shaped body”.Power lunges with
weight, crunches and push ups will also help develop curves.
Diet diary
This body shape has a high metabolic rate.
So, the women may be underweight and struggle to gain
weight as opposed to losing it.
They need to add high-quality protein, complex
carbohydrate, calcium and whole wheat in their diet.
However, starch is not recommended and its intake
should be reduced.
Pear shape body type
Celebrity match:
Sonakshi Sinha,
Jennifer Lopez,
Beyounce Knowles etc….
 A pear-shaped woman can be identified by a big
bottom, as she would gain on her hips, thighs and
behind the knees.
 In this case, the upper body is considerably
smaller than the lower body.
 A pear-shaped woman bulks up from hips down
the fastest of all body types, and as the weight
continues to build up it spreads to the waist and
upper abdomen area.
 They also have a slow metabolism and could
eat half as much as other body types
and yet accumulate fat.
Working the fat
“If you are a pear you will want to focus on exercises that
will balance out the top half of your body with the bottom
half”. To achieve this, focus on aerobic activities that work out
your lower body and resistance exercises that will build your
upper body.
Use light weights and perform high repititions of exercises.
Walking, jumping ropes, elliptical training, leg lifts
and dips and push ups as some of the ideal
exercises for a pear shape.
Lunges, squats and kickbacks are also advisable
for a woman with this shape.
Diet dairy
Women with this type of body shape have excessive fat
around buttocks, hips and thighs.
The dietary recommendation for themis to increase their
calcium intake and to cut down on fat intake.
They also need to cut down on sodium(found in salt and
preservative-filled foods) to maintain blood pressure.
This will also reduce the risk of varicose vein
and osteoporosis.