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Fit and Female: The Perfect Fitness and Nutrition Game Plan for Your Unique Body Type PDF

243 Pages·2006·10.18 MB·english
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ffirs.qxd 5/18/06 9:32 AM Page iii f f it emale the perfect fitness and nutrition game plan for your unique body type geralyn coopersmith, M.A., C.S.C.S. John Wiley & Sons, Inc. ffirs.qxd 5/18/06 9:32 AM Page ii ffirs.qxd 5/18/06 9:32 AM Page i f f it emale ffirs.qxd 5/18/06 9:32 AM Page ii ffirs.qxd 5/18/06 9:32 AM Page iii f f it emale the perfect fitness and nutrition game plan for your unique body type geralyn coopersmith, M.A., C.S.C.S. John Wiley & Sons, Inc. ffirs.qxd 5/18/06 9:32 AM Page iv Copyright ©2006 by Geralyn Coopersmith, M.A., C.S.C.S. All rights reserved Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada Design and composition by Navta Associates, Inc. Illustrations by Frank Spinks. Copyright ©2006 by Geralyn Coopersmith No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions. The information contained in this book is not intended to serve as a replacement for profes- sional medical advice. Any use of the information in this book is at the reader’s discretion. The author and the publisher specifically disclaim any and all liability arising directly or indi- rectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific situation. For general information about our other products and services, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002. Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. For more information about Wiley prod- ucts, visit our web site at www.wiley.com. Library of Congress Cataloging-in-Publication Data: Coopersmith, Geralyn. Fit and female : the perfect fitness and nutrition game plan for your unique body type / Geralyn Coopersmith. p. cm. Includes bibliographical references and index. ISBN-13 978-0-471-73903-6 (paper) ISBN-10 0-471-73903-0 (paper) 1. Reducing exercises. 2. Physical fitness for women. 3. Women—Nutrition. 4. Somatotypes. I. Title. RA781.6.C66 2006 613.7'1082—dc22 2005032764 Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 ffirs.qxd 5/18/06 9:32 AM Page v To Logan: You are the light of my life. I love you more than you will ever know. To Evan: The guy with the blue hair who took my breath away some twenty-three years ago. Thanks for being my partner on this strange and beautiful journey called life. ffirs.qxd 5/18/06 9:32 AM Page vi ftoc.qxd 5/18/06 9:34 AM Page vii Contents Acknowledgments ix Introduction 1 1 What We Want to Look Like—and Why 11 2 What We Do Look Like—and Why 19 3 The Secrets of Female Fitness: How We Get Fat, How We Stay Fit 31 4 The Six Female Body Types: What Shapes We Come In 39 5 Which Woman Are You? Finding Your Body Type 47 6 Which Exercises to Do—and Why 53 7 How to Work Out for Your Body Type 69 8 How to Put It All Together: From Warm-Up to Cool-Down 121 9 How to Think about Diets and Dieting 145 10 How to Eat for Your Body Type: Your Body Type Eating Plan 169 11 How to Embrace Your Shape: Loving Your Body Type 195 Appendix: Getting Geared Up: A Fitness Checklist 203 A Glossary of Common Fitness Terms 209 Resources 215 Index 221 vii

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