There are four type of body shape, they are cones, rulers, spoon and hourglass.

Cones (bigger upper body) need to make sure that their abdominal and pectoral muscles are very strong because of the excess weight that they carry in their upper bodies. Exercise to avoid: heavy weights for upper body, rowing machine, jogging with hand weight.

Rulers possess the perfect body type to run, do stair climbing, and utilize heavier weights.

For spoon types, jumping rope and stationary biking at a very high speed with low tension or resistance are ideal for your lower body. Exercise to avoid: stair climber, step aerobics, moderate to heavy weights for lower body, leg
presses/squats, stationary bike with moderate to heavy tension, jogging, running. All these exercise will only make your body bigger.

Stay away from these exercise if you are hourglass-shaped: stair climbers, steps, all heavy weights, squats, lunges, leg presses, aerobics classes, and
running with or without weights in your hands.

After you've know what body type you are, you can choose the suitable type of exercise for you and start your program.

Plan as if you are going to live forever, and live as if you are going to die today. Don't waste time! Let's start now!

EXERCISES ==> WARM UP | STRETCHING | WORKLOAD | COOL DOWN | DOING EXERCISES | BODY TYPE