12 week Diet & Exercise Plan – Apple Body Shape

Apple Body ShapeThere are thousands of diet and fitness plans, most are just a waste of time or simply designed to take your money! What makes this plan different is the focus on you and your body shape. Women with an apple shaped body tend to have a rounded waist leading into the thighs – visually looking like an apple shape.

Below you will find a free 12 week diet plan, This diet is designed just for apple shaped figures providing everything you require for a healthy lifestyle. Just simply print it off and follow my advice.

I have also designed The monthly exercise plan that is fun but highly effective.

These plans have been created for apple shaped women only.(See other shapes here) – There are four different female body shapes if you are unsure which one you are you need to use a body shape calculator


The 12 Week Diet Plan

How it works
The basic diet is built around 1 day
You can change most foods in the diet with other foods on the replacement list
Follow the diet and exercise plan for 12 weeks to bring your body back to its natural weight

Before you start the diet plan there are two important things you need to do.

1. Get Organized – It’s important to be organized because if your not it’s too easy to slip into old habits. A bad day at work, screaming kids and other stressful life events can and will have a negative impact on your motivation to succeed.
Follow my guide and staying on track will be easy.

2. Detox – It’s time to detox and give yourself a fresh start. Below are two products  that will give you a full 3 day detox. No food just liquid. You can buy any of these products at local stores, but I have found the easiest way to stay organized is to simply buy from amazon.
Detox Tea – A body cleanse & prevents night hunger  (buy it at amazon here)
Raw Juice Cleanse – replaces food for a 3 day period (buy it at amazon here)

Diet Plan – Click Here

Macronutrient Cheat Sheet

To keep organized I find it helpful to do the following:
Keep a weekly record of your weight and body measurements (waist, legs etc).
Take a monthly photo of yourself in the mirror (so you can see change).
I shop for two weeks worth of food at a time.
Try to stay one week ahead of scheduled as this leaves time for (delivery or time to go shopping).
If you have a family try to incorporate at least some of the meals into their diet or you will be making/buying double.

The diet plan is extremely effective especially when combined with the exercise plan below.

If you feel you are overweight stick close to the above diet plan for the entire 12 weeks. At the end of each 30 day  period you will notice a difference in body weight and shape.
After the first 30 days your efforts will go in one of two directions.

1. You slip back into old ways and return to your bad habits.
2. You continue into week 5 but struggle to notice much difference.

It’s important to focus on direction two. The initial struggle is understandable; making diet changes is not easy for anyone but the effort in the long run will be worth it.
If you do persist and feel you are not making any more progress in weeks 3, 4, 5 this is perfectly normal and nothing to be concerned about. In the first two weeks you will loose weight and you may not be the size or weight you would like to be but everything takes time and if you continue eating healthy you will reach your goal.

One thing I will say about changing your eating habits is to stop waiting for something to happen. You have made the decision to change your lifestyle and are heading in the right direction. It’s now time to consider improving your exercise plan.

The 4 Week Exercise Plan

10 mins to an hour of exercise around 5 times per week. If you have an active lifestyle e.g. physical activity at work or chasing after children for most of the day then you are already burning calories.

If you currently don’t exercise it’s best to start off slow, exercising once or twice a week. Increasing your routine slowly over time and at your own pace. Don’t try to do to much all at once you will probably cause an injury preventing you from exercising entirely.

Below is a workout plan that you should build up to if you currently do not exercise or if you are already exercising this workout is ideal for your body shape.

The plan is varied so once you hit week 5 simply start the plan again.

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Toning & Transformation Workouts

Keeping fit is one thing but sculpting your body with target exercise is how desirable body’s are formed. With so many different programs available it’s easy to get confused.
Below are two programs that work well for the apple shaped body, I have tried and tested both, the results have been incredible. You can incorporate the transformation workouts with my weekly workout or replace it entirely (depending on which one you choose). You still need to follow the diet and still include rest day’s.

Yoga Burn – by Zoe Bray-Cotton
It’s a complete yoga program with a focus on weight loss. Just include the 3 phase program into the above 4 week workout and see the effect quickly.

transform with yoga2

Bikini Body in 60 Days – by Jen Ferruggia
I’ve tested a number of “bikini workout programs” and Jen’s is the only one that worked for the apple shape body. It’s a complete system that includes a guarantee.


Exercise Equipment

With the above workout plan I have tried to keep exercise equipment requirements to a minimum and you may already have some of these items. You will need apparel and shoes so here are my top money saving tips and suggestions to get you started without breaking the bank.

Flowy Workout Top – Perfect for camouflaging the mid section and available in a wide range of colors.
Sports Bra – designed to control movement during exercise.
Capri Pants – Can be used for all activities and lasts a lifetime.
Puma Socks – Durable and perfect for any fitness activity.

Ryka Shoes – Good quality & low in price – ideal for all activity’s.

Dumbbell Set – adding weights to your training is very effective and worth the small investment.
Step – The step is required for some of the video workouts, other options below.
Yoga Starter Kit – you could just buy a mat but the entire kit is only $34.99
Workout Bag – Not essential but if you are going to be doing classes or joining the YMCA a bag is convenient.
Towel – If you purchased the yoga kit you won’t need this but a towel is essential for controlling sweet.
Compact Water Bottle – It’s important to stay hydrated during any form of exercise.

Some of the items you will already own but if you need to save money here are some top tips.
Buying cheap clothing brands will save money but from my own experience I find they don’t last as long. Look out for items on sale advertised in your local newspaper.
Search online using google for “item + sale” or “item + discount code”
Get items for FREE – yes all you have to do is provide a review and the item is your to keep – reviewkick
Ebay is a huge auction site with millions of fitness items auctioned off every hour.
Amazon has a “deal of the day” section with up to 90% some items.
A lot of secondhand equipment can be found on Craigslist (remember to haggle)
Charity shops like the goodwill stores are worth searching, sometimes you can find items that are brand new and have never used.

We would love to know how you are doing, what problems you are facing or aspects of our plan your are struggling to complete.
We would also love to see any before and after photos of your progress (identity concealed if requested).
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