Exercise to make the best of your body shape

Exercise to make the best of your body shape
Depending upon your genetics, as well as your exercise routine and diet, your body shape may be quite different from those around you.
Not everyone likes the body type or shape that they are born with, but there are ways to make the most of what you have. Here are some tips on how to identify your body type and shape as well as how to sculpt it with the best possible exercises.

There are six basic body types:
•8 frame or hourglass
•A frame
•H frame
•V frame
•Ruler
•Oval/Apple
Each body frame carries weight differently and, therefore will pose different exercise challenges to the individual.

The 8 frame is considered the perfect body shape. It is often called the hourglass figure. For those of you lucky enough to have this naturally proportionate shape blessed with chest and hips of the same size and a waist ten inches smaller, your job is easy.

You can perform any type of cardio which means you can vary your work out to keep from being bored. You should still include a regiment of resistance training at least twice weekly. Work all of the muscles of the body between the two days.

If you are 8 frame or an Hourglass

If you are have an hourglass figure, then you should be focusing on both cardio and resistance exercises. Cardio will assist in keeping your weight in check, while resistance exercises will help to maintain balance between your upper and lower body.

Vary your repetitions and keep your resistance weights light so as not to build too much muscle mass. Here are some great exercises that you may want to try:

•slow jogging
•stationary biking (with light resistance)
•jumping jacks
•swimming
•bicep curls, shoulder press, and squats

The A body shape is not quite as lucky as the 8 frame. This body type is thinner on the upper body and carries most of the body weight in the hips, thighs, and butt. This body shape wants to avoid doing cardio exercises that will increase the muscle size of the lower body.

This means the stair climber is out unless you want to increase the spoon like figure proportions. Stick with the elliptical or the treadmill without an incline. Resistance training should target the upper body to even out the body shape. The bigger you make the upper body muscles, the smaller the lower body will appear.

If you are a A body type

If you are an A you will want to focus on exercises that will balance out the top half of your body with the bottom half of your body.

You will also want to try to thin down your lower 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 repetitions of exercises. Some great activities include:

•walking

•cycling (with low resistance)

•elliptical training

•jumping rope

•leg lifts and dips

•push ups, chin ups, and shoulder press

•Training Tip:

•Cardio – 3 times per week (30 min) of low intensity exercise

•Weights- 3 times per week working the whole body and combining light and heavy weights

The H frame body shape has a larger waist and shoulders. People with this type of body want to concentrate on minimizing the waist. The cardio choices for this body include the treadmill with an incline and the stepper. Resistance training should concentrate on the lower body. Squats and leg presses are great resistance exercises for the H body shape.

If you are a H frame

Cardio choices should be focused trimming the upper body and bringing out the symmetry. Such cardio tactics should include theTreadmill on an incline

The stepper

Proper lower body training is needed for balance to bring it up to par with the wide shoulders. Focus on squats, leg press and stiff dead lifts as the bulk of your training, and use the extension and lunges as finishers.

The V frame body also known as the "cone shape" has shoulders measuring at least two inches more than the hips. This body shape is usually bigger up top and smaller on the bottom. The goal for this body shape is to build up the lower body to even out the body shape.

For cardio, the stepper is a good way to burn fat while increasing the muscle tone in the legs. Avoid doing cardio that will slim the legs. As with the H frame, resistance training should focus on the lower body.

If you are a V frame

The stepper is a good form of cardio to burn calories and add thickness to the legs.

The treadmill on an incline is also good, but this body type is best to avoid the elliptical machine, as it will lean the legs up too much.

To bring the legs up to speed, focus on quality leg training. Basic power movements should compose the bulk of your leg training, such as squats, leg presses and stiff deadlifts. Shaping exercises such as extensions and lunges are a good finisher for legs.

The Ruler body shape is usually equally thin from bottom to top. A person with this body shape has difficulty adding weight and shape. The majority of exercise should be resistance training. Too much cardio will only further minimize the body. Focus on resistance exercises for the whole body evenly. Building muscles on the upper body and lower body will help bring out more shape.

If you are a ruler

Running is the ideal exercise for you. This will keep your build lean. You can do this for about half an hour. Sit-ups can also do well for you to strengthen your abs and maybe even that prominent belly look. You can do these 3 sets of 20 if you can.

The ideal sports that you can engage to will be volleyball and basketball. These sports will involve your whole body and you can do this for also half an hour. Reaching and stretching before the game will do wonders on your upper body segment.

To ensure that you build a symmetrical body shape, all of the muscle groups should be emphasized and routinely given a workout. Focus on:

•stretching
•sit-ups
•step classes
•spinning
•walking or jogging on an incline
•squats
•bench press and shoulder press

The apple/oval body shape is biggest in the middle, chest and stomach, but little in the arms and legs. This body shape wants to concentrate on cardio that will burn fat and build toned legs. The stepper and the treadmill on incline are great cardio to lose weight all over while still building some muscle tone on the legs.

Resistance training should concentrate on the lower body, again to build tone in the legs.

If you are an Apple

If you are an apple, you will want to focus on aerobic training in order to slim down and lose body fat. By working on the lower half of your body, you can help balance out your chest and shoulders.
Look to perform exercises that are low-resistance and involve low repetitions, such as:
•stair climbing

•walking on an incline

•running

•leg squats, leg press, and dead lifts

•The trick is, know your body shape and the exercises to use to sculpt the masterpiece.

Note: Some women will not fit into any of these categories but the basic principles still apply. Regular exercise, light weights or resistance training and a healthy low fat diet will deliver lasting results over the long term.

Get in Shape with Little or No Equipment

You think that if you drop $1,500 on that elliptical machine, you'll be honor-bound to spend some serious hours on it. But it doesn't work that way. Instead, try some of the no-equipment roster of fitness moves explained by the Zen Habits blog, or a similar set of no-stuff-needed workouts outlined by Dumb Little Man. (Original posts: equipment spending, no equipment 1, no equipment 2) Image by mikebaird.

Exercise and Metabolism Revisited

In my last few posts I have been revisiting the topic of boosting your metabolism.  I began by explaining exactly what metabolism is and then moved on to explain how eating affects your metabolism.  Today I am going to discuss how exercise affects your metabolism.
As I mentioned in previous articles metabolism is influenced by three main factors:
- Your Basal Metabolic Rate (BMR) (the number of calories you burn performing the basic functions that keep you alive).
- Your level of Physical Activity.
- The Thermic Effect of Foods that you Eat (the number of calories it takes to digest and absorb the foods you eat).
HOW DOES RESISTANCE TRAINING BOOST YOUR METABOLISM?
Resistance training (also known as strength training or weight lifting) is anything that involves using resistance to build strength and muscle mass.  Examples include bodyweight training, using weight machines and lifting free weights.  Resistance training also burns additional calories during the workout but the main way it boosts your metabolism is by increasing your muscle mass.  Muscle requires more calories to maintain than fat.  The difference is not huge but according to About.com a pound of muscle requires 6 calories per day to maintain whilst a pound of fat requires 2 calories per day to maintain.  Therefore, by performing regular resistance training and building muscle mass you can increase your BMR and the overall amount of calories you burn on a day to day basis.

Hair Loss Treatment

If hair loss is caused by an illness, treatment of the illness is the best treatment for hair loss. The decision to treat androgenetic alopecia depends upon its emotional effect on the patient's sense of well-being. Many different therapies to stop hair loss and to regrow hair are promoted; you should discuss these options with your physician to establish their validity.
Treatment options include grooming techniques, wigs and hairpieces, medications, and surgery.

• Styling hair to cover the areas with the most hair loss is effective for mild cases. Washing and styling the hair will not cause further hair loss.
• For more severe hair loss, wigs and hairpieces can provide good results if you are willing to try them. Either of these options can be used in combination with medications or surgery if the results of styling or the hairpiece alone are not satisfying.

Contact Lenses That Fix Your Eyes

Eye care tips

“Eyes are the most precious gift of god, you will never get another pair, so look after your lovely eyes.”

Do’s You can do a lot to prevent diabetes eye problems. Include lot of vitamin A in your diet Wear productive eyeglasses while driving, working in industries, chemical exposure, welding etc., Periodically check your vision by closing one eye. Go for periodical eye checkups when there is family history of eye problem like glaucoma or retinal detachment. Have strict diet control in case of diabetes or hypertension. If you are a contact lens wearer, then make sure that you wash your hands each and every time you handle your lenses to avoid infections If you use computers for more than four – five hours a day, take a break for every twenty minutes. Look at any distant object for twenty seconds and then get back to work This will relax your eyes Have a regular eye check up with the ophthalmologist

Don’ts If dust particles enter your eyes, do not rub your eyes. Just wash your eyes with clean water. If you have any infection in one eye, then do not touch the other eye or use the tissue or cloth which you used to wipe the infectious eye to avoid the spread of infection to the other eye Do not watch television at a close distance. Do not lie down and read a book Do not read books in a moving vehicle Do not take indigenous treatment for eye problems Avoid smoking habit and alcohol consumption.

5 Facts About Goal Setting

These practical tips on goal setting can help make it easier to set and reach goals:

1. Specific, realistic goals work best. When it comes to making a change, the people who succeed are those who set realistic, specific goals. "I'm going to recycle all my plastic bottles, soda cans, and magazines" is a much more doable goal than "I'm going to do more for the environment." And that makes it easier to stick with.
2. It takes time for a change to become an established habit. It will probably take a couple of months before any changes — like getting up half an hour early to exercise — become a routine part of your life. That's because your brain needs time to get used to the idea that this new thing you're doing is part of your regular routine.
3. Repeating a goal makes it stick. Say your goal out loud each morning to remind yourself of what you want and what you're working for. (Writing it down works too.) Every time you remind yourself of your goal, you're training your brain to make it happen.
4. Pleasing other people doesn't work. The key to making any change is to find the desire within yourself — you have to do it because you want it, not because a girlfriend, boyfriend, coach, parent, or someone else wants you to. It will be harder to stay on track and motivated if you're doing something out of obligation to another person.
5. Roadblocks don't mean failure. Slip-ups are actually part of the learning process as you retrain your brain into a new way of thinking. It may take a few tries to reach a goal. But that's OK — it's normal to mess up or give up a few times when trying to make a change. So remember that everyone slips up and don't beat yourself up about it. Just remind yourself to get back on track.

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• Perfect for your car, closet, drawers, luggage, gym bag, pet area, laundry basket or any other small space
• Pink Sangria is a refreshing mix of zesty mandarin, crisp apple and sugared grapes & berries

Tips to Make Your breasts look Sexy and Attractive

To care for your breasts to keep it sexy and attractive not necessarily with special care and expensive.
You only need to reserve about 40-50 minutes each day with 5 easy steps to treat breast still look sexy, tight, solid and beautiful,:
Food Nutrition
not only the body, but also requires nutrition breast height, just like our bodies. Eat a balanced, not too many calories, but high in nutrients will shape your body weight is sexier and ideal as expected. Because if your weight is ideal, it will automatically fix the natural breast, changing body shape slimmer, sexier and contained.
Exercise Routine
provides a special time each day for 15-20 minutes to perform the moderate exercise strengthens the chest muscles. Moderate exercise will train the chest muscles and tightening the breast. The shape of your breasts will be sexier, toned and looks interesting. If you do it, 2-3-week routines, and you see the result later.
Wearing a special bra
Use a special bra that fit the size, breast shape is very important.
However, be sure to stay comfortable while in use. Special bra can be used during exercise, making it easy to absorb sweat and support the breast well. So that the breast remains tight and interesting.
Avoid friction
you need to know, breast skin contains very little collagen, especially in the areola, the skin around the breast nipple. When you bathe, do not rub breasts too roughly with a towel or scrub. Due in part around the nipple is very sensitive, easily irritated.
Moisturizer breast
uses a moisturizer without fragrance, to cope with dry skin or rub olive oil regularly. Apply light massage with soft circular motion. Clean the area around the nipple wear wet cotton wool in warm water.
If all these activities you do regularly, then you can see for themselves the results in 3-4 weeks, your breasts will be sexier and attractive.
You can try and see the results. It’s amazing.

Free Face Lift Exercises Ebook

Face exercises can do wonders for saggy and dull skin. Tantamount to firming up your body through exercise, you can firm up your face and smooth out wrinkles by exercising your facial muscles. Surgical face lifts and chemical injections are expensive, painful and dangerous, where face exercises are free and easy, and you can do them in the comforts of your own home. Exercising the face is definitely better than cosmetic surgery any day of the week!
Now you can have a youthful, toned and more vibrant face and neck simply by doing facial exercises for just 10 minuets a day.
I have been exercising my facial muscles for years and they have caused a dramatic change in my skin and facial muscles, and I didn't need any special equipment, gym membership or doctors appointments.

Caring for your skin properly is important and daily cleansing, getting your beauty sleep, drinking plenty of milk or water, maintaining a healthy diet, using a good moisturizer and skin care serum are keys to glowing radiant skin. After all that has been accomplished, in order to fight the war against aging you will need a daily exercise routine.
There are 44 muscles in the face and toning these muscles results in a Softer, Smoother, Younger Looking Face. Face exercise circulates the blood, tones the muscles and gives you radiant, glowing skin. Face exercise is a series of exercises that strengthen facial muscles to achieve rejuvinated, toned, wrinkle free skin.
Facial exercises, just like physical exercises, must be done regularly to achieve and maintain results. To get your facial muscles up to par again, do facial exercises daily, for at least a month, or until the desired effect is achieved, and then do these exercises at least three times a week to maintain the results.
Never mind how good your skin care regimen, or the skin care product you use, you still need a regular face exercise program to help keep wrinkles and sagging skin at bay. However, facial exercises do not negate the use of quality skin care products - together, these unique age-fighting partners work around the clock to help support the long-term look and feel of your skin.

How To Protect Your Skin From Sun Exposure

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The breakthrough technology allows you to gauge the level of tan you desire. Simply stated, the more TanTowels® you apply, the darker you will get.
All this without the harsh side effects of outdoor tanning. With skin cancer being the #1 form of cancer today; don't risk the chances of premature aging, wrinkles, sagging skin or the possibilities of cancer. Now, with TanTowel® you can have a natural looking tan, without these side affects, within 2-3 hours of application.
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HOW TO GET SKINNY LEGS & THIGHS

Lumps, bumps, ripples, and sags. It surprises many people to learn that leg and thigh fat is actually some of the toughest stuff to get off of the human body. However, this article will show you how to get skinny legs fast, with no guesswork and with as little sacrifice as possible, though you can bet there WILL be some!

Okay, I should first point out something incredibly important here. If you’re looking for brand new advice that nobody’s ever heard of before, you’re living on the wrong planet.
You know the drill. Diet, nutrition, hydration, exercise, and stretching are the best ways to shed fat. We all know that, so let’s not play games hoping for some groundbreaking “easy way out.” Are you with me?
With that said, here are the 3 steps I promised you. Please understand that this is a great launching point. Do these 3 things and you will get results… but there are even faster, more powerful ways of going about it, but they’re not free.
Later in this article, I will recommend my personal favorite resource for melting the fat off your legs FAST. Until then, let’s dive right into what is easily the most powerful 3-step leg slimming advice available.

6 Moves to Shrink Your Belly

The quest for a whittled waistline gets harder as you age. The reason: Hormonal changes encourage excess calories to make a beeline for your belly, where they are stored as--you guessed it--fat. When researchers at the University of Vermont tested 178 healthy-weight women ages 20 to 60, the oldest had 55 percent more belly fat than the youngest.
A bigger belly, however, isn't inevitable, and tummy-toning exercises can help. Pilates workouts and training is your secret weapon because it works all of your abdominal muscles: the six-pack rectus abdominis, which runs down your center; the waist-defining obliques, which wrap around your sides; and the deep transversus abdominis, which is often missed in traditional ab workouts, says LA-based Pilates instructor Michelle Dozois, who designed this Pilates workout. For maximum results, flatten your belly by pulling your navel toward your spine during each rep. Do these Pilates exercises three times a week, every other day.
Follow link for remain http://www.prevention.com/health/fitness/belly-abs/pilates-workout-6-moves-for-a-flat-belly/article/978988dc78803110VgnVCM10000013281eac____/

7 Surprising Ways to Boost Your Brain

Muscle Up Your Memory

Around the time we hit 30, our brains begin a slow, steady downward trajectory, or so popular wisdom would have it.

But cognitive decline is by no means an inescapable side effect of aging. In fact, according to a flurry of new reports, you can counteract age-related changes in the brain with a surprisingly simple regimen of activities guaranteed to nurture and fortify your mental musclepower. Here are seven easy ways to keep your brain quick, sharp, and bristling with youthful vigor. 

remain in http://online.prevention.com/7waystoboostyourbrain/list/1.shtml

What are the steps taken by teachers on childrens day?

I am a new teacher and now will do the first childrens day with my students. What should i do? I have no any idea about it. What are the steps taken by teachers on childrens day? what costume should i wear? Please tell me!

Certified Yoga Teachers Training Vancouver

children teachers staff

make a gift for teachers

Teachers actions on childrens day

My Sensitive Skin Care Launches New Safe Skin Care Products Finder

 
A new page has been added to the My Sensitive Skin Care website that groups together all the hypoallergenic and safe skin products that the site owner recommends for those with sensitive skin....

• My Sensitive Skin Care
• sensitive skin care 

Bend, OR 6-Oct-2010 -- My Sensitive Skin Care is pleased to announce the launch of a new safe skin care products finder for those with sensitive skin. This new area of the site organizes all the non-toxic and hypoallergenic products recommended into one convenient area.
M. Rochell, the owner of My Sensitive Skin Care, has more than 30 years of direct, firsthand experience discovering safer, more natural solutions to sensitive skin care. She says, "One of the challenges for people with sensitive skin is that it can be difficult to find skin care and personal care products that are both non-irritating, and that also work well. I know, because I've spent so much time and money trying products that simply didn't work, or that made my skin even worse! It was even more challenging as I got older, because it is next to impossible to find gentle but effective anti-aging skin care. For more information about finding safe skin care products for those with sensitive skin, everyone is encouraged to visit http://www.mysensitiveskincare.com/safe-skin-care-products.html. Members of the press and/or other interested parties may also obtain more information by contacting the following:

MySensitiveSkinCare.com
PO Box 8741
Bend, OR 97008
Email: info@mysensitiveskincare.com

How to use Yogurt to keep me beauty???

I knew that yogurt is rich in protein, calcium and other vitamins which can keep a girl beauty forever, but how hell i should use the Yogurt to keep me beauty??? Please tell me the specific to use Yogurt to keep me beauty, thank you in advance!!

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Answer:Oh, If you have the habit of drinking yogurt, you can buy more for killing two birds with one stone. You can care your Face, body, foot, hands and even hairs by using yogurt. You can know the speific method by click this link:
How to Beautify You with Yogurt-Simple Ways to Help You

Weight loss is a major issue around the globe

Weight loss is a major issue around the globe and the ratio of overweight people is increasing day by day. There are many slimming products and exercises available for weight loss...

• hcg
• lose fat
• weight control 

Weight loss is a major issue around the globe and the ratio of overweight people is increasing day by day. There are many slimming products and exercises available for weight loss. If you have ample time for exercise, then you should join some good health and fitness center for weight loss. The fitness centers and health clubs will deliver you the ideal services for weight loss. If you have high fats in your lower body then you should perform cardiovascular exercises. These exercises will burn out the excessive fats in your hips, thighs, and abdominal area. There are many cardio exercise machines available in the market at a cheaper rate. You can buy one for yourself and work-out at home. The exercise is the best solution to remain healthy and fit, but people hardly find any time for routine exercise. The only choice to them is relying on slimming products. These products are available in the form of slimming supplements and medicines. Diet Doc reports there are only a few natural and reliable herbal products available for weight loss. These include; Diet Doc’s acai berry for weight loss, Green tea for weight loss, hoodia for weight loss, Diet Doc HCG diet for weight loss, and various other weight loss pills or diet plans.

Fight Fat After 40!

Not exercising as often as you'd like? We all get sidetracked now and then. So we asked top fitness experts to create 4 routines that anyone can ease into--all take 20 minutes or less. In a study from Pennington Biomedical Research Center in Baton Rouge, LA, exercising 15 minutes a day 3 or 4 times a week was all women needed to shed abdominal fat. Try 1 plan--or all 4! In just 2 weeks, you'll notice a tighter belly, a loss of 1 to 2 pounds, better muscle tone (and higher metabolism), and more energy!

"I gain weight more easily since turning 40"

Boost Metabolism with a Strength Circuit
This full-body circuit routine--doing one strength exercise after another without rest--builds fat-burning muscle fast while targeting belly bulge with ab moves. A University of Hawaii study found that circuit-training raises your heart rate higher than vigorous running (15 beats per minute faster). The moves alternate between upper and lower body, so your heart works harder pumping blood up and down your body. "All that extra work means a bigger calorie burn," says trainer Juan Carlos Santana.
Your Workout at a glance
Weeks 1 + 2: Perform the routine 3 times a week on nonconsecutive days. Using light dumbbells (3 to 5 pounds), do 1 set of 12 to 15 repetitions of each move in the order given. Do the exercises without stopping--or rest for no longer than 15 seconds.
Weeks 3 + 4: Repeat the circuit twice so you're doing a total of 2 sets per exercise. Keep It Up: After 4 weeks, try increasing the weights by 1 to 3 pounds. You'll burn fat, tone muscle, and build bone even faster!

Get Fit and Fabulous

There's still time to slim down before summer ends! Start with these 8 toning moves that blast 25% more calories than traditional strength-training workouts

10 Ways Life Gets Better with Weight Loss

Excerpted from The Lean Belly Prescription (Rodale) by Travis Stork, M.D., and Peter Moore, editor of Men's Health. 
 Weight loss isn't just about going down a dress size or two. It's about improving your life in dozens of significant ways. If you've got 10 seconds, put these weight loss tips into practice and you'll be on your way to a healthy weight.
 1. Move It
French scientists have found that the type of exercise you do doesn't matter, as long as you're moving. Accumulate a total of 4 hours over the course of 3 to 4 days, and you'll join the ranks of people with the leanest midsections.
 2. Be Noticed at Work
When dining out with co-workers, don't follow the overeating crowd--it could benefit your career. "If your boss and colleagues see you eating healthfully, you're going to look like an outcome-driven leader," says behavioral therapist Robinson Welch, Ph.D. "It sends a message that you want to be successful. That you'll take care of business the same way you take care of yourself--effectively."
 3. Cushion Your Wallet
Slashing just 100 calories a day--about 18 Cheez-Its' worth--from your diet will save you an average of $175.20 a year.
Buy the book! Order your copy of The Lean Belly Prescription today.

HEALTHY DINNERS Reduce Your Cancer Risk

	Mustard and Brown Sugar Salmon We all know salmon's healthy, but see what special ingredients make this fish dish a reader favorite

Cheesy Mexican Lasagna
Lycopene-rich tomatoes in the salsa make this casserole a must-try for cancer protection

Food Cures for Cancer
How one doctor used dinner to fight disease