Exercises to Enhance Body Shape within 3 Weeks

Exercise is always considered best when it comes to improving physical fitness and enhancing body curves or shapes. However, not all regimens are helpful especially when you are doing the ones that are not suited for your body. When doing exercise, one should have specific target to achieve a goal. The most important thing to remember when exercising is to do the right routine to shape up your body or parts of your body. Your workout should be done in accordance to your specific body type.

Edward Jackowski Jr., a certified exercise expert, categorized body shapes into four types: Cones, Hourglasses, Spoons, and Rulers. He designed effective workouts that target difficult to trim areas. This is an excellent at-home regimen and there is no need for expensive exercise equipment. Simple tools needed are the following: exercise mat, an aerobic bar (if you don't have one, improvise by using a broomstick or a mop handle), a ten-pound weight bar and a jump rope.

The following are the four types of Body shapes; each presented with particular routines. Explanations on how to execute individual exercises is stated too (look it up after the Ruler routine). Try to find which body shape are you in and follow the specific workouts for it. These are excellent fat-burning exercises, very effective in trimming figures, with the mere purpose of toning the muscles rather than adding up bulky muscle mass.

*Important tips to remember: Please be aware that the execution of the activities here involves hard work, with the concept of building up your stamina slowly. If you find some aerobic segments too exhausting for you, like jumping rope for example, you can stop and do side bending motion instead in order to catch your breath. When you get used to it after a few weeks, try to increase the number of repetitions and try to add more time in doing your jump rope. Each routine take 45 minutes to an hour and should be done 3 to 4 times a week to see best results with in 3 weeks time.

*Cone shaped body: You have broad shoulders and back, large arms, with slim hips and legs. This routine will help in trimming your arms and build toned muscles in your legs, which will balance the built of the upper and the lower halves of your body.

The Cone routine: Start with a 15 minute warm up, either do brisk walking, slow jogging, or ride a bike at moderate to high resistance and moderate speed. Stretch for 4 minutes. Then do the following order - 25 sit-ups, 30 leg-outs, 30 vertical scissors, jump rope for 3 minutes, and 10 squat thrusts. Side bending until rested, then do 10 squat thrusts ones again followed by 10 push-outs, 10 behind neck presses, 10 front press, 10 upright rows, 10 bicep curls and 10 tricep kick-backs. Again do side bending until rested then do 20 bicep curls ones more. Another Jump rope for 3 minutes then do 25 leg-outs, 25 elbows to knees, 25 knees to elbows and lastly 10 squat thrusts. End this routine with a 3-minute slow walk cool down.

*Hourglass shaped body: You have a solid upper and lower body frame, with a narrow waist. When you gain weight, it takes place through out your body and not only on certain parts. So this workout will help you achieve a better outline of your shoulders and arms, gives you trimmer hips and thighs, and firmer butt.

The Hourglass routine: Start with a 12 minute warm up, either do brisk walking, slow jogging, or ride a bike at a high speed but very low resistance. Stretch for 4 minutes. Then do the following order - 5 minutes Jump rope, 20 standing knee to opposite chest (for each leg), 20 L-kicks (for each leg), 50 jumping jacks, and side bend until rested. Then do 50 jumping jacks again, 30 leg-outs, 30 vertical scissors, 50 alternate leg kicks, 10 push-outs, 10 behind-the-neck presses, 10 front presses, 10 upright rows, 10 bicep curls, 10 tricep kick-backs, and jump rope for 5 minutes. End this routine with a 4-minute slow walk cool down.

*Spoon shaped body: Your upper body remains lean while you gain weight in your thighs and butt area. This workout balances your body by giving you a more defined outline of your arms, a flatter stomach, and slimmer hips and thighs.

The Spoon routine: Start with a 10 minute warm up, either do marching in place, brisk walking, slow jogging, or ride a stationary bike at a high speed but very low resistance. Stretch for 3 minutes and then do the following order - 25 jumping jacks, side bending till rested, 10 push-ups and jump rope for 3 minutes. Then do 30 standing knee to opposite chest (for each leg), 20 L-kicks (for each leg), 15 sit-ups, 20 leg-outs, 20 vertical scissors, 25 alternate leg kicks, 20 elbows to knees, 20 knees to elbows, 25 jumping jacks, and side bending until rested. Continue with 10 push-outs, 10 behind-the-neck presses, 10 front presses, 20 upright rows, 10 bicep curls, 10 tricep kick-backs, and jump rope for 5 minutes. End this routine with a 4-minute slow walk or marching in place cool down.

*Ruler Shaped Body: You have few curves, narrow hips, and you gain fat in your stomach area. This workout will turn your frame in a better shape by giving you very toned arms and legs, a more-defined outline of your waist, and stronger abs.

The Ruler routine: Start by warming up for 20 minutes, either do brisk walking, slow jogging, or ride a bike at moderate speed and moderate resistance. Stretch for 4 minutes and then do the following order - 20 sit-ups, 30 leg-outs, 30 vertical scissors and jump rope for 3 minutes. Then do 12 push-ups, 25 squat thrusts, and then side bending until rested. Continue with 25 squat thrusts ones more, 15 push-outs, 15 behind-the-neck presses, 15 front presses, 15 upright rows, 15 bicep curls, 15 tricep kick-backs, 3 minute jump rope, march in place counting up to 60 steps, and then do 25 squat thrusts. End this routine with a 4-minute cool down doing either a slow walk or a ride in a stationary bike.

How to do proper executions of the exercises on all 4 routines:

*Stretching - For the arms, pull each elbow up and behind your head gently. At the groin area, sit on the floor with the sole of your feet together. Front of thigh, in standing position slowly pull your right ankle back and up with your sole facing your butt area. Repeat with Left leg. Back of thigh, in long sitting position or seated with legs straight out in front of you, try to slowly bend and reach for your toes. As for your Calves, in standing position, slowly bend down and reach for your toes and while doing so, push your heels down to the floor.

*Jumping Rope - Jump with feet together and avoid double bouncing.

*Push-outs - Starting position is standing up with both arms holding the weight bar or broom stick (palms facing down) in front of your thighs. Then inhale while you lift the bar at chest level, and exhale as you stretch both your arms straight and out in front of you. Put the bar down at the starting position and repeat the steps again as required on the routine.

*Bicep curls - Start by standing up with both arms holding the weight bar or broom stick (palms up) in front of you thighs, and inhale. Then exhale as you bring the bar up at chest level by flexing you elbow. Return to starting position and repeat.

*Front press - Start with the weight bar or broomstick at shoulder level by flexing your arms (palmsfacing away from you) and inhale. Then exhale while you slowly raise the bar by extending both arms above your head. Lower the bar down to starting position and repeat.

*Behind-neck press - Starting position is with you holding the weight bar or broomstick, letting the bar rest at you shoulders behind your neck, and inhale. Then exhale as you stretch both your arms up, raising the bar above your head. Lower the bar to starting position and repeat.

*Upright rows - Start with holding the weight bar (palms down), hands about 4-6 inches apart, at thigh level, and inhale. Then exhale as you raise the bar to your chin. Lower the bar back to starting position and repeat.

*Tricep Kick-backs - Start with gripping weight bar with extended arms behind you (palms facing away from your back with the weight bar at butt level), and inhale. Keep your back and arms straight. Then exhale while you slowly lift the bar by raising your extended arms as far as you can (away from you back). Bring bar back to where it was then repeat the procedure.

*Side benders - Start with the bar resting at your shoulders behind your neck then just simply bend from side to side (45 degrees).

*Push-ups - This is the about the same as the whole body push-ups. The only difference is, aside from you hands touching the ground, you knees are the ones in contact with the ground too instead of your feet. So this is easier to do.

*Leg-outs - Starting position is lying down with both legs straight and raised 6 to 12 inches off the ground, and inhale. Exhale as you pull both your knees to the direction of you chest, then back to straighten you legs again (still raised) and repeat the procedure as needed.

*Elbow to Knees - Start by lying on your back with both legs flexed and up in the air (with knees facingyou). With arms flexed (hands at ear level) and elbows situated in front of you, inhale as you reached your elbows to your knees. Then exhale as you lower your elbows and repeat procedure.

*Knees to elbows - Start by lying with flexed elbows (hands on ear level) and flexed legs (with both feet touching the ground). Then inhale as you bring bent knees towards your elbow and exhale as you lower you feet to the ground, leg still flexed. Repeat as needed.

*Sit-ups - Start with lying on your back, arms straightened above your head, and both legs flexed. Then inhale as you curl up, bringing chest to knees, and exhale as you go back down.

*Vertical Scissors - Starting position is with you lying on your back, arms straight to your side (hands under buttocks), both legs straight (close together) and raised to 90 degrees angle from your torso, and inhale. Then exhale as you open wide both raised legs and inhale as you bring them back to starting position. Repeat as needed.

*Alternate Leg Kicks - Start by lying on your back, arms straight to your side (hands under buttocks), and both leg straight to the ground. Then raise your entire right leg in the air (at 90 a degree angle from your torso) and bring leg back down as you simultaneously rais your left leg in the same way as your right. Repeat as needed.

*Standing knee to opposite side of chest - You can use the weight bar to help with your balance, by resting it on your shoulders behind the neck. This procedure is simple just raise you right knee towards you left chest (at least at waist level), then lower to starting position. Then do the same procedure to left knee. Repeat as needed.

*L-kicks - Leaning on you weight bar or by the wall for balance, raise right leg forward at 90 degrees, lower leg back down, then raise the same leg to the side (90 degrees). Repeat the same procedure with the left leg.

*Squat Thrusts - From standing position, bend knees and drop down to crouching position. Bring both hands on the floor, and then push through it to help in kicking feet back so you'll be in a push-up position. Then jump both feet back into crouching position again, and stand back up. Repeat procedure as needed.

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What Do Moles Mean: The Science of Moleosophy

We all are familiar of moles. A small permanent and pigmented bulge located
anywhere in the body. Moles can either be attractive or harmful, so people have mixed reaction towards it. Some may opt to let the mole stay on its spot, while others have their moles removed surgically.

Back in the olden days, moles on the body are known to carry it's own meaning. And just as palms are read by its lines, moles can be read too. The art of reading body moles is called Moleosophy. A form of divination that studies the size, shape, color and placement of moles to foretell a persons life in general- from personal characteristics and love life, to luck and misfortunes.

Before discussing what moles mean by its location, let us first talk about what the features of moles may signify:

*Size wise, moles that are round reveal good personality and disposition; also signify good awareness and responsiveness on both home and family life. Oblong or oval shaped moles suggests substantial wealth and great accomplishments when it comes to business issues. And lastly, angular moles depict the existence of both positive and negative characteristics in a person.

*As for mole coloration, light colored moles signify luck. Dark/black moles designate success but only after overcoming a number of obstacles. Reddish colored moles denote patience especially in the field of teaching. And light brown or yellowish moles reveal an innate talent in writing, poetry, and music.

Now lets proceed as to what moles signify basing on its location.

Head to Neck Areas:

Forehead moles depict happiness in life for men and happiness in marriage for women; and signify success in financial independence and a carefree life for both. Mole on the right side of the forehead reveals a gifted individual with eminent abilities and a successful future life. Left side reveals a strong and determined nature, good with money management but is extravagant at the same time.

Eyebrow moles on the right side reflects an active lifestyle, successful love life and a very determined individual who does not surrender right away in spite of discouragement-- which in turn makes him/her successful in life. Mole located on the left side reveals laziness, selfishness, and may experience poverty in later life but could be avoided by hard work.

Ear moles reveal thoughtfulness to others and generally lucky with money, fame and friendship matters; also signify someone who care less of whatever consequences, making him/her a risk taker.

Nose moles on the right side reveals a lover of nature and this individual has huge passion for traveling- that he/she roams from place to place aimlessly with no fixed destination. Moles located at the tip of the nose reflect a person who lacks self-discipline every now and then, but is a faithful friend; also suggests luck when it comes to financial and business matters. Left side moles suggests a person who has changeable characteristics and he/she easily adapts to what is going on with his/her surroundings.

Cheek moles on the right area depict an attractive and flirty individual with a happy married life. Left area reveals a serious type of person who is devoted on his/her goal and is very studious. Moles on Both cheeks suggest less interest in material wealth and will be successful in life but can only be achieved with hard work.

Lip moles on the upper area denotes a go-getter who is envious with others' success-- which drives him/her in accomplishing a particular goal, to bring himself/herself ahead. It may also signify greediness but with the same level of generosity as well. Lower lip mole reveals a quiet, driven, and serious individual who will be successful in later life.

Tongue moles signify success when it comes to education and accomplishing goals.

Jaw moles suggest a person to be cautious of health, and to some short-lived interruptions of his/her career.

Chin moles reveal good qualities and conscientiousness that will make him/her successful in the field of politics. It also reflects the passion for traveling to other countries and be acquainted with various cultures.

Neck moles on the front part portend an experience of a "roller coaster" kind of life with an unexpected good fortune in the end. Also reflects an individual who is blessed with supportive friends. Moles on either side of the neck suggest someone with an absurd personality. Back part suggests a person who is longing to live a simple life; also a hard worker but other people will be credited from it instead of him/her.

Throat moles signify sympathetic traits and imaginative minds, making him/her artistic.

Shoulder to Hip Areas:

Shoulder moles on the right side reveals a person who is prudently watchful with his/her life in general, suave in nature, a diligent worker, and is a very faithful marriage partner. Mole on the left side suggests someone who is self-satisfied and is easily contented of what life may offer.

Chest moles depict struggles in life, financial problems, and lack of peace of mind.

Breast moles on the right part reflect someone who is habitually lazy, has a desire of luxurious and abundant lifestyle, to which he/she may experience depressive moments. Left breast mole reveals a person who is always on the go, very determined and successful in achieving his/her goals especially in acquiring properties and wealth.

Nipple moles for men indicate fickle mindedness and are apprehensive on events that do not even exist in present life. For women, it signifies a constant desire for higher social position or acceptance from the society she is in.With moles on the rib areas, the ones on the right side reveal someone who is insensitive, can be conceited at times, but is a loyal and truthful friend. Moles on the left side depict a spiritual person who shows strong persistence in adhering or seeking something he/she desires.

Moles on the abdomen may signify a lazy, greedy, self-centered, and sloppy individual.

Belly button or navel moles in men may reveal good fortune and luck that can be gained by hard work; wealth may also come from an inheritance. For women, it means a strong desire for bearing children.

Hip moles suggest a person who has the ability of handling situations by any means or ways possible, full of energy, brave, and is/may be blessed with healthy children.

Moles on the back reveal someone who is willing to do hard work for others; Romantic and money-oriented but may have hidden issues regarding these matters, so be watchful.

Armpit moles located on the right may denote a warning to the person who has it, to be watchful especially with matters of security. Mole on the left denotes a life of turmoil during the early years, but his/her sacrifices will soon be reimbursed with happiness and contentment in later life.

Mole on the arms suggests a civil and determined person with a happy married life. If the mole is located near the elbow, it signifies work-related problems for women; and for men, it may mean a inehard life and a tendency to become an early widower.

Hand moles on the right area reveal a person who is economical and is good with handling money, which makes him/her successful with any business venture. Mole on the left side shows a person who will be successful in using his/her artistic talent. If moles are located on the fingers, it may denote dishonesty and ability to overstate or make-up details in a story.

Genital to feet Areas:

Mole on the genital located at the bottom part reveals a genuine lover who is good in dealing with matters of love. Moles that are on the right side suggest an adventurous lifestyle and a lover of nature. Left side depicts a flexible personality and can be unreliable at times. If moles are near the groin area, those on the right may mean a promising life in the future but must be watchful with his/her health. Moles on the left groin depict a warning to be cautious with ones health, being reckless may lead to serious illness.

Mole on the Buttocks may reveal someone who lacks ambition and is too easygoing.

Thigh Moles on the right part indicate success when it comes to an economic well being, but may experience enfeeblement or illness along the way. Left side reveals a humane person who may undergo loneliness and a life of injustice.

Moles on the Knee located on the right reflect an accommodating and dependable person with a successful married life. Left side may indicate a prodigal and spontaneous individual with a good sense in business.

Moles on the right foot signify a convivial person who loves to travel and is into keeping oneself fit. Those on the left side reveal a silent-type individual who is intelligent and considerate.

Moles located on the heel may indicate someone who is full of energy in both physical and mental aspect; this person also has the tendency to cause others to be jealous or envious of his/her ways, which makes him/her prone to enemies and losing friends.

These interpretations are just one of the many views about what moles may mean.There are more intuitive perceptions of moles that may provide an insight about an individual's personality or fate. Believable or dubious, it doesn't matter. It's just somehow interesting to find out what lies behind the marks on our bodies.

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Body Language - Understanding the Code of the Unsaid

Here's a situation, you are talking with co-workers on a lunch break. One of them said he is planning to apply for a promotion because he thinks he deserve it. You did a half-smile, pulled your eyeglasses down to your nose bridge and peered over him, as a reaction. He then looked at you angrily and walked away. Pretending to be confused, you're like, "what did I do?" He was obviously insulted. Your gesture delivered the notion of him being unworthy to get a promotion. You said nothing, but he got your message anyway.

Action speaks louder than words. So true when we literally talk of body language. The human body speaks volumes. By just observing a person's posture, eye and finger movements, verbal contexts and tone, breathing, skin color, etc.; you can gain access to ones thoughts and feelings. In this discussion, we will focus more on body movements and postures.

In an event where u are the speaker of a conference, you know that you have the person's full attention when he keeps his palms down with the left hand over the right and his head tilted sideways which is a sign of interest. However, if you see the right hand covering the left and there is a quick flick of his head upwards, it means otherwise. This person is sending u a signal that he has doubts, probably not agreeing with what is being said, and is just waiting for his chance to interrupt. He may also pull his earlobe at the time when he is about to butt in.

Meanwhile, if you observe someone looking straight at you, not blinking, body tense but upright, don't be fooled. His gesture shows inattentiveness and that person is just giving you a false impression that he is listening. Some other unwilling listeners show postures like, sitting with both arms and legs crossed displaying mental withdrawal and opposition to what is being discussed. When you see one with head resting on his hand and eyes looking down, or head raised to look at the ceiling with fingers slightly tapping the armchair, or maybe legs crossed with foot slightly kicking, these are all signs of extreme boredom. Well, aside from yawning, of course.

To stir up discussions, try to ask questions or make your listeners ask something to get their full attention and for them to be alert. Observe when you try to ask questions that involve weighing of answers: A person tells you that he is not sure of what to say when he rubs around the surface of his ear (usually followed with "well, I don't know"). Rubbing the eye or touching the nose gently with the index finger, indicates doubt or inability to answer the question. Stroking of the chin may indicate thinking but if his index finger stretches a bit to touch his puckered lips, it signifies uncertainty of his answer.

In situations where you are the one answering questions, a person nods his head when he implies that he agree with you or realizes what you mean and is encouraging you to go on. But if he is rapidly nodding his head, it may mean that he wants you to stop talking and that he can't handle listening to you anymore. The same with a person rubbing his hands together, a sign of anticipation- not for more lectures but for you to finish and call it a day.

Nonverbal communication, in its deeper sense, gives out signs that are clear enough for you to realize. People unknowingly make others see more of them by how their body speaks. Amazing how physical movements convey a clear idea of what's in ones mind huh? There's no need of words; just that simple drumming of your boss' fingers on the table tells you what you need to know.

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