Dangerous Curves- Fitness e-book for plus-sized women.

1. Dangerous Curves
Fitness Book
For
Full-figured Women
by Makeoverfitness

2. Dangerous Curves 2nd Edition 2015
Published: 15th
September 2015
Printed in the USA
Copyright: Clinton Walker III
All rights reserved. No part of this publication may be reproduced, stored in a
retrieval system or transmitted in any form or by any mean, electronic, mechanical
or otherwise without the written permission of the publisher.
If you have any questions or concerns, contact me at
fullbodymakeover@yahoo.com or visit Makeoverfitness.com.

3. Table of Contents
Introduction
Section I—What Kind of Results Can I Expect?
Chapter 1—What is My Body Type?
Chapter 2—How Much Should I weigh?
Chapter 3—Determine Your Goals
Section II—Eating Healthy
Chapter 4—Suggested Food Intake breakdown
Chapter 5—Eating Frequency
Chapter 6—Tips to Reading Food Labels
Chapter 7 Sample Meal Plan
Section III— Choosing the Best Exercises to Shape Your Body
Chapter 8—Weight Lifting
Chapter 9—Aerobic Exercise
Chapter 10—Add Stretching to Your Workout Routine
Section IV—Workout Routines
Chapter 11--What is a Good Exercise Program?
Chapter 12-- Workout Routines
Other Suggested Readings and Resources

4. IInnttrroodduuccttiioonn
So you’re a full-figured woman who’s interested in starting an exercise
program. When you look in the mirror, you appreciate your voluptuous thighs,
hips, butt, chest or legs. Despite loving your curves, your desire is to lose excess
fat without becoming a size 2. You need workout routines, eating tips and helpful
resources to suit a full-figured woman.
To accomplish the goal of reshaping your body, you need help to guide you
in the right direction. You need to know the proper way to plan a meal as well as
what exercises and workout routines are best suited for your body.
Full-figured women shouldn’t focus specifically on a target weight. The
primary focus will be your overall health and body satisfaction. In most cases,
target weight is determined by biased charts and measurements. These charts don’t
take into consideration women with curvy figures.
This book gives you all the resources you need to lose the fat while keeping
the curves.
The diet tips are designed to show you how to modify your eating habits without
starving. The cardiovascular workout tips will help you build a healthy heart while

5. burning excess fat. The weight lifting tips will help you build and sculpt your
muscles to give you a toned look.
It’s time to show the world that physically fit women don’t have to be a size
4.
If you have any questions, there are great resource links throughout the
book. You will also have the option of consulting a fitness expert. You may also
check out our main website at www.makeoverfitness.com or email us at
fullbodymakeover@yahoo.com.

6. Section I
What Kind of Results Can I Expect?
To get the body you desire, you must first take a realistic look at what you
are working with. Some women have naturally round butts, thick thighs, and/or
large breasts. The key is taking the body you have, enhancing your strengths, and
improve your genetically challenged area to the best of your abilities. You may not
be able to get a butt exactly like your favorite singer or athlete, but you can
dramatically improve what you have.

7. Chapter 1
What is My Body Type?
There are typically 3 body types for full-figured women. You may fall under
another body type, but these are the most common ones.
Apple
 Narrow shoulders
 Average to big bust
 Round stomach, larger than bust
 Wide waist
 Thinner arms and legs
 Flat butt
Pear
 Hips wider than bust
 Defined waist

8.  Proportionately slim arms and shoulders
 Tendency to gain weight in bottom and legs

9. Hourglass
 Bust and hips are well balanced
 Nicely defined waist
 Rounded shoulders that align with hips
 Rounded bottom
 Shapely legs
Although most women strive to have an hour glass shape, the goal is to improve
regardless of your body type.

10. Chapter 2
What Should I Weigh?
Depending on your body type, your ideal weight could be anywhere from 125
or 185. The key to staying healthy and curvy is keeping your body fat under 25%.
You should not be as concerned with a regular BMI weight chart. You should be
concerned with finding out your body fat percentage. You can measure your body
fat percentages using several methods:
 Body Fat Calipers
 Bioelectric Impedance Analysis
 A professional at the gym
 Your doctor
Example: Serena Williams is a world class athlete who’s listed at 155 pounds.
According to a typical BMI chart, she would almost classify as obese. You can
clearly see below that she is nowhere near obese.

11. You may not desire to be as muscular as Serena, but she is the perfect
example of how a thick, voluptuous frame can trick a traditional BMI chart.

12. Chapter 3
Determine Your Goals
Once you know what you are working with, you can focus on setting long
and short term goals. Try to be realistic without underestimating what you can
achieve. You can look like your favorite curvy women, but you must put in the
same effort as they do to achieve and maintain it. If you don’t have certain
genetics, it may take more effort. Start by writing down your long and short term
goals and hold yourself accountable for them. Click here to download a goals sheet
for yourself.
Short term goals
To keep from overwhelming yourself, set several smaller goals first. Each small
goal will lead to your long term goal.
Examples:
 I want to join a gym tomorrow.
 I will stop eating at fast food restaurants
 I want to lose 5-10 pounds of fat this month
All of these examples are realistic goals that you can reach in a short time.

13. Long term goals
You should also write down your long term goals.
Examples:
 Lose 35-40 pounds of fat in 3-6 months
 Be able to jog a 5k
 Tone my arms and legs