Get in Shape with Caroline Sandry & Health & Fitness Mag

e 2010  The H &F Shape-up Challeng  Th

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 p m a c t  o  bo Find a plan to suit your body shape and transform your silhouette in just three months! By Caroline Sandry

104  104 Health & Fitness

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com to t H&F  H&F body s bootcm! Or  tr-mot w yr s-  is  bot mki t most of yorsf – mximisi yor ositiv ttribts d iroi ot yor robm rs. Wtr yo wt to sim yor  tis or trim yor wist, w v t  for yo! No two women are the same. We’re all different shapes and sizes, and respond differently to diet and exercise. Some women have large bottoms but thin arms, others may have slender legs, but feel that if they so much look at a piece of cake, their waistband increases by an inch! That’s why we’re giving you a workout that’s tailor-made for you. Most women are one of four body shapes – apple (weight around middle), pear (weight on hips and thighs), celery (straight up and down) or hourglass (curvy). By identifying your body shape and following the

How to use tHe plan

programme we’ve created for that shape, you’ll be maximising the benefits of your precious time spent exercising. Whether you want to sculpt your waistline or balance out a big bottom and thighs with a slim upper body, we have a plan to suit you. Take a good, honest look at your body b ody (in your underwear in front of the mirror), then check the box below and identify your body shape plan. We’re picking on the areas you want to change now to identify a plan of attack, but after this we’ll only make kind statements about our bodies. Once you’ve identified your body shape, you can start following the plan to suit you. Body shape bootcamp will run for three months, giving you enough time to achieve your fitness and body-shape goals. Each month, you’ll find a mixture of cardiovascular moves and toning or resistance exercises for your shape. We’ll give you options for your cardio sessions to cater

for gym bunnies and nature lovers alike; varying your sessions as much as possible will help keep your body challenged. The cardio portion of the plan will help you burn calories and fat, lose excess weight and increase your fitness. The resistance part of the plan will help you tone up and sculpt your body to balance out your proportions. Resistance training also plays a vital part in weight loss, as building muscle can rev up your metabolism, helping you burn more calories throughout the day. We will also give you lifestyle tips and diet advice to help you make the very best of yourself. Every month we’ll adjust your plan and add progressions and new focus areas to keep up the momentum and maximise results. As your body adapts to the workout plan, we’ll up the intensity and add new challenges. Join our four readers who’ll be doing the plan and follow their progress. Get started now and you’ll soon be enjoying a great new body!

 WhaT  W haT BODY BODY Shape aRe YOu? APPLE

1. Using the table (right), identify your body shape. 2. Write down your measurements: BMI (see below), weight and/or body-fat percentage if you have body fat scales available. 3. Turn to the page for your shape and follow the instructions to shape up! 4. Each month, before you begin your new plan, note your new measureme measurements nts and statistics in the box provided. 5. To get the best results, make sure you’re training in the correct zone by using our RPE chart (right).

CELERY

HOuRgLASS

PEAR

Full bust. Tend to hold weight around abdomen and bac. Can be barrel shaped.

Shoulders, waist and hips are a similar width.

Shoulders and hips are a similar width. Balanced proportions.

Weight stored on hips, bottom and thighs.

Bottom small and fat.

Tend to have ‘straight-up-anddown’ waist.

Curv gure. Larger hourglass seen as voluptuous.

Oten has slim waist and fat stomach.

Can have quite delicate wrists and anles.

Can be perceived as boish, due to lac o curves.

Tends to lose and gain weight evenl.

Tpicall narrow shoulders. Can lose  too much weight in ace and chest.

Best eatures – slim hips and good legs.

Best eatures – slim, oten with lean legs.

Best eature – shapel waist.

Best eatures – nicel dened bac and slim arms.

Body Mass Index (BMI) Body mss idx (or BMI) is sd to stimt body comositio d is cctd by dividi yor wit i kiorms by t sr of yor it i mtrs.

BMI = wit (kg) / it (m²) udrwit =