Female Body Shapes
Take a look at the four female silhouettes below and choose the silhouette that resembles your own figure to find out more information to keep you fit and healthy.
Male Body shapes
Look at the three male silhouettes in the boxes and choose the silhouette that resembles your own shape to find out more information to keep you fit and healthy.
There are three different male shapes and four female, these are individually defined, looking at width, metabolism and weight gain. There are few overlaps from one type to another, helping to classify each and labelling it appropriately.
Body shape could also be called body type, purely because the shape of the body dictates its type.
The three male types – Ectomorphs, Mesomorphs and Endomorphs
The four female types – Apple, Hourglass, Pear and Rectangle
Without thoroughly analysing the research around body types it would be easy to claim that there are thousands of body types.
For some this may be there own personal view even after reading though this website, a closer look however helps identify all the classifications of the male and female body figure.
We have designed this website to give you all the facts about your body including the correct diet you should be consuming every week, a fitness routine that is designed for your shape and other aspects you should know including possible health issues you are prone to because of your figure.
Taking into account your figure shape by studying analysis prior to planning or undergoing your exercise will greatly improve the chances of success. No two body types are identical. Consequently, most individuals and there body type respond differently to cardiovascular exercise and the intensity at which is is completed.
Finding the right work out routines for your shape is pivotal and can make or break your efforts, So, with that in consideration, the correct exercise for your shape is well worth knowing! in fact it’s the most important aspect “knowledge and planning is key to success”.
Firstly, establishing your body type is the first port of call. Your either categorized as an Apple, pear, hourglass or rectangle. click here to discover your shape
As an apple the basis of your training will be made up of cardio exercise such as Swimming, Walking/Jogging, Cross Training
This is so due to the regions where apple figures tend to hold the majority of their fat stores which can be a health concern depend on the level of visceral fat being held by the individual.
Visceral fat lies beneath the muscle tissue in amongst the vital organs of your body.
So, the main target is to slim down and reduce your fat for aesthetic and health purposes.
Look to perform the following exercises:
Intensity
Intensity or pace at which you undertake you exercise all depend on your level of aerobic fitness.
Intensity cardio for fat burning which is an apple shape’s main aim is usually done at a low to moderate intensity. However, low to moderate intensity varies from person to person.
A good way of establishing this intensity is to try and imagine a pace that is 70% your maximum effort.
Maximum effort being a full out sprint.
This 70% effort is held for the duration of the Cardio.
Alternatively, if you think your are at a high stage of fitness, you can complete High Intensity Interval Training (HIIT). HIIT works by doing short bursts of 30 secs at about 90% your max effort every minute. For example, 60% for 1min – 90% for 30 secs – 60% for man and so on…
This is well worth a try if you have a good level of fitness as more calories can be burnt with this method.
Duration and Frequency
A prolonged low to moderate intensity cardio a approximately 70% max effort should be completed for 30-60 minutes 4-6 times per week.
If HIIT takes your fancy then aim for 30 minutes 4-5 times per week.
A pear shape figure normally holds most of their bodyweight at the bottom half of their bodies. As a pear you would be looking to achieve a good proportion between the top half and the larger bottom half of your body.
As a result, your work out routines should follow a combined approach of losing weight around the lower extremities and build some size to the shoulder, chest and back.
To achieve this, focus on aerobic activities that will provide you with a great leg workout, and workout routines for upper body that will build your upper body.
Use light weights and perform high repetitions of exercises.
Some great activities include:
Intensity
Cardio for fat burning follow the same format of apple shapes as seen above.
An upper body work out would look like so:
| Exercise | Sets x Reps |
| Shoulder presses | 4 x 12 |
| Dumbbell press | 3 x 10 |
| Lateral raises | 3 x 10 |
| Dumbbell row | 3 x 10 |
Duration and Frequency
You can make dramatic improvement to your body type by doing some gym work on a consistent basis.
Here’s what a typical gym routine will look like for you
| Exercise | Sets x Reps |
| 1a – Squats | 4 x 10 |
| 1b – Lunges | 4 x 8 (each leg) |
| 2a – Shoulder presses | 4 x 12 |
| 2b – Dumbbell rows | 4 x 10 |
| 3a – Bench step-ups with dumbbells | 4 x 10 |
| 3b – Push-ups | 4 x 10 |
Use a good decent heavy weight so that you really start to see some good shape being added to your body, particularly the gluteus and shoulders. On top of this, eat a high protein diet to ensure you muscles grow.
Intensity
In the body toning exercises outlined for rectangular body types above the intensity should be quite high. 1a and 1b should be done together straight off i.e do 10 squats then 8 lunges each leg straight after.
At this point you can take a 45 second break and repeat this 4 times before moving on to the next exercises.
Duration and Frequency
The weight training routine should take no longer than 35 minutes if 45 second rest periods are taken.
With an hourglass shape we are usually happy with the proportions of the upper body in relation to the lower body which means that less time (if an at all) will be spent building either the upper or lower body by weight training.
Our main concern is to maintain a relatively lower body fat all around the body. This will in turn reveal your desirable voluptuous and curvy look as oppose to a flabby or pudgy looking body.
In your exercise routine you should then focus on cardio workouts regularly throughout the week.
I always advocate the high intensity interval training (HIIT) which means you go flat out pace for 30 seconds and then at a moderate pace for 1 minute. This is repeated for 30-45 minutes depending on your level of fitness. HIIT can be done with any type of cardio.
Intensity
HIIT is always of a high intensity so you should definitely regardless of what form of exercise you are doing be breathing and sweating quite heavily, this way you know you have pushed yourself to the max.
Duration and Frequency
30-45 minutes of HIIT 3-5 times per week should certainly do the trick. Final note to the hourglass body shaped girls, you may think I have skimped on the information designed for you however your shape is by far the easiest to maintain, it’s very rare to find a underweight hourglass shaped girl if you think you are please contact us but in general as long as you are not over weight, you workout and eat a healthy diet you own the most envied body type on earth so have fun!.
Fast post – Crossfit shorts comparison chart
