With thousands of diet and fitness plans on the market, it can be hard to distinguish between those created to make a quick buck, or those with your best interests in mind. Here at Body2Shape, our goal is first and foremost to provide a plan that can help women reach their fitness goals. We refuse to use a one-size-fits all plan like our competitors, opting instead for plans that take each woman’s body shape into account.
Women with an apple shaped body tend to have a rounded waist leading into the thighs – resembling an apple shape. On this page, you will find a FREE 12 week diet plan, tailored for women with apple shaped bodies. It is designed to provide them the healthy lifestyles they want, at a price point they can afford: absolutely free!
In addition, we have designed an exercise plan app that is not only effective, but fun enough to keep you motivated enough to see it through.
Note: this plan is for apple shaped women only! However, if you want to reap the benefits but don’t have an apple shaped body, no worries – we also have plans for the other three body shapes and if you aren’t sure which shape you are, you can use this convenient body shape calculator!
Body Type Calculator
Your body shape: Hourglass
The 12 Week Diet Plan
How it works
We provide a daily template for your diet, and you follow it! Don’t like the food? You can change most foods in the diet with other ones from the replacement list. Follow the plan for 12 weeks to bring your body back to its natural, healthy state.
Before starting, there are two things you must do:
- Get Organized – Good organization is paramount to success. A lack of organization easily translates to a lack of motivation and you will slip back into old habits. Being organized will also put you in a better position to deal with the unexpected: a stressful day won’t put you off track anymore! Follow my guide and staying on track will be fun and easy.
- Detox – Give yourself a fresh start! Over the course of every-day life, we put our bodies through a lot of stress. A proper detoxification gives your organs a chance to breathe and function properly. The following three products will provide you with a complete three day detox. You can find them at your local stores or on amazon.
- Detox Tea – This can prevent night hunger as well as cleanse the body (buy it at amazon here)
- Detox Coffee – This coffee was designed for detox (buy it at amazon here)
- Smoothie Cleanse – This acts as food replacement for a three day period. Go with this option if you do not like tea/coffee or feel that you need a longer detox period. (buy it at amazon here)
Download the 12 Week Diet Plan
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To keep organized I find it helpful to do the following:
It’s important to stay consistent. Keep a weekly record of your weight and body measurements, such as your waist and legs. This will allow you to track your progress and stay motivated.
In addition, take a monthly photo of yourself in the mirror. Seeing changes occur over a longer period of time is a great pick-me-up.
For food, try to stay one week ahead of schedule. This will give you extra time to go shopping or order deliveries. Have a family? Incorporate some of the meals into their diets so you can get the most bang for buck out of your groceries.
In order to increase the effectiveness of the diet plan, it must be combined with an exercising plan such as the one below. The combination of proper diet and exercising habits invariably leads to a healthy lifestyle.
If you feel overweight, stick to the diet plan for at least 12 weeks. At the end of every month, you will be sure to notice a difference in the way your body looks and feels.
After your first month, you will notice one of two results: It’s easy to feel like you’re not making much progress, especially given all the work you’re going through. In the long run however, you will notice lasting results.
Nobody makes outstanding results in just a couple of weeks. Reaching your ideal weight and figure takes time, effort, and patience. Continue to exercise and eat healthy and you will reach your goal. The best time to start making changes in your lifestyle is now. The moment you choose to love your body. The sooner you will begin to see results.
Taking control of your diet is a essential step in the right direction, if you want to maximize your progress and effort you need to add an effective exercise plan to your weekly routine.
I currently offer two options for you to get started check them out below.
Exercise Plan – Option 1
Quickly get started with my 6 week cardio acceleration plan, This is a six week program that requires you to train six days a week. Every day you will need to complete eight core exercises consisting of three to fours sets, six to ten reps. Instead of taking a break between each exercise, we are adding 1 minute of full on cardio hence the term cardio acceleration.
This training is for females that currently have a moderate level of fitness. If you are a beginner I would recommend option 2 below.
Exercise Plan – Option 2
Get back into shape and learn how to stay fit for the rest of your life – This is a twelve week program that requires you to train four days a week. Every workout day you will need to complete eight core exercises consisting of three to fours sets, six to fifteen reps. Every rest day you will need to complete twenty minutes of cardio exercise at home or in the gym.
This exercise plan is designed for women who are out of shape, do not currently exercise and require guidance.