Her Fitness Hut Blog

You can sculpt a sexy body, regardless of your body type!  Just do the hard work based on your body type (and follow your meal plan)!  Make the most of your body type with proper training and nutrition!

Type 2 – You have thin arms and legs with excess fat in the mid-section of your body.  You need to burn abdominal fat and build muscle mass in the other parts of your body.

Belly fat causes serious health problems! Scientist have learned much more about fat cells (adipose tissue) than ever before. Researchers from Washington University School of Medicine in St. Louis found that abdominal fat cells secrete inflammatory proteins that cause damage to blood vessels and other cells, leading to diseases like cancer, heart disease and Metabolic Syndrome!

Of course, don’t just focus on your belly fat! Focus on burning total body fat with full body circuit strength training and short, intense cardio sessions.  Strength exercises for fat loss should focus on maximizing your time at the gym…build more muscle mass to speed up your metabolism and burn more fat.

Good exercises to include for Type 2 body type: 

Upper body:  bench press, tricep pushdowns, shoulder press, one-arm bentover row and biceps curl. 

Lower body:  squats, lunges, step ups, leg press, deadlift, calf raises and leg curls. 

Abdominal area:  ab ball curl ups, reverse knee ups, hanging leg raises, back extensions, bridges, planks, medicine ball chops and medicine ball trunk rotations.

Sculpt A Sexy Body, Part 1

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“Exercise is not my life…..exercise makes my life better!”

Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

Check out my other great blogs:

My Fitness Hut Blog  has been recognized by Stanford University Wellsphere as a Top Health Blogger!  Quite an honor coming from that institution!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes!   The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare!  It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!

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You can sculpt a sexy body, regardless of your body type!  I will discuss various training techniques for different women’s  body types over the next 4 articles.  So don’t worry, just do the hard work based on your body type (and follow your meal plan)!

Jump training (plyometrics) and other high-speed exercises can be incorporated into any workout for all body types.  Plyometrics and high-speed training will give your body better definition and give you faster results.  That is why athletes’ bodies are so well defined.   Good jump training exercises are squat jumps, pike jumps, depth jumps, jump rope and box jumps.  Also, sprinting is one of the best body sculptor exercises available.  Avoid long, steady-state cardio sessions (defined as 40 minutes or more) unless you are a beginner or recovering from illness or injuries.   Slow, long, steady-state cardio has been shown to redistribute weight in women from the upper body to the lower body.  ALMOST NO WOMAN WANTS THIS WEIGHT SHIFT!

Body types for women can be broken down into 4 basic types.  Keep in mind that every woman needs to do core exercises like planks, ab ball curl ups, leg raises, back extensions, trunk rotations, medicine ball chops and bridges regardless of body type.  And, sprint interval cardio sessions (20 minutes per session) are superior for fat-burning and heart-health purposes.  Some women may need extra ab work.  I will discuss body type 1 today:

 Type 1 – A woman with a thin, linear shape (ectomorph).  Muscle mass needs to be built on the entire body.  A woman with this body type has trouble gaining muscle mass.   Good exercises:  Concentrate on compound exercises like squats, bench press, leg press, deadlift, lunges, step ups, shoulder press and bentover row to build major muscle groups and add definition to your body.  Calf raises, tricep dips, bicep curls and leg curls are also needed.

If this is your body type, you also need to make sure you eat enough!  Many times, a woman with a thin, linear body type can “eat anything she wants” and still have trouble gaining weight!  Or, she will “eat like a bird”  and remain skinny.  So, weight training and proper eating is critical for building muscle if you have this body type.

Get My Fitness Hut’s 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

“Exercise is not my life…..exercise makes my life better!”

Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

Check out my other great blogs:

My Fitness Hut Blog  has been recognized by Stanford University Wellsphere as a Top Health Blogger!  Quite an honor coming from that institution!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes!   The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare!  It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!

Follow me on Twitter and Facebook!