I've read the book about Exercise for Type and here's what it says if you are top heavy... They call it a cone/apple/v frame - just wondering if I really shouldn't do much on my upper half for weights. I started doing the Body Sculpting Bible but there's a lot of work on the upper body. Maybe I should focus more on abs and lower body for now - I'm 20-30 lbs overweight - I'm about 177, 5'9 and want to get down to 150 or 155 again.
1/2 aerobics and 1/2 weights mix
Heavier weights on legs, and extra reps
Lighter weights on arms and less reps
3 core days per week of aerobics 45-60 min
3-4 extra days 30+ minutes
Bicycle, stair step, walk hills, jump rope (do max resistence on stair step), running
Goad is to reduce fat on upper body and increase lower body
Ab work - extensive as abs are usually weak in this body type, fix bad posture
Best exercises - spinning, squats, lunges, leg presses, leg ext and curls, stair climbers, stationary bike (high res), upper body stretches, jumping with speed rope, dead lifts, ankle weights, all lower body exercises, slow walking on hills, inner & outer thigh machines, treadmill with incline.
Celebs - Demi Moore, Madonna
Avoid Epilictal trainer, bench press, triceps and kick backs, hand weights, all upper body exercises, aerobics classes with upper arms, jumping with weighted rope.
Rule - high reps and low resistance for upper arms, low reps and high res. for lower body, focus on abs and back exercises.
Goal to be a more hour glass figure