When it comes to fitness one size doesn’t fit all. Not every body’s created equal. Knowing which of the 3 BASIC BODY TYPES you’re closest to will help you better tailor your diet and exercise plan and set realistic, attainable goals that pave the way to your success.
They are long and lean, with little body fat, and little muscle. They have a hard time gaining weight or muscle. The term skinny fat may be a good description for some of these individuals.
EXERCISE – Response very well with heavy weight lifting and minimum cardio.
DIET – Should consume 5 – 6 meals a day with perfect ratio of good Carbs, Proteins and good Fats.
Muscular and well-built, with a high metabolism and responsive muscle cells. Mesomorphs are athletic, solid, and strong. They’re not overweight and not underweight, and they can eat what they want without worrying too much about it. They gain and lose weight without much effort.
EXERCISE – Genetically blessed and response well with any physical activity.
DIET – They can almost get away with most of the food groups. But if the goal is to get leaner, focus on consuming, leafy greens, proteins, and good fats. Reduce carbohydrate intake to once or twice a day. No Carbohydrates at night.
Big boned, high body fat, often pear-shaped, with a high tendency to store body fat. Endomorphs are adept at storing fuel, with muscle and fat concentrated in the lower and upper body. The endomorph is the hardest body type to get lean and lose weight.
EXERCISE – Response well with lots of cardio and very minimum weight training. Lifting too much will probably make you “bulky”, so try to minimize weight training and increase cardio.
DIET – Avoid or reduce sugar and carbohydrates. The focus should be more on leafy greens, proteins and good fats. Consume Carbohydrates once during the day.
Measuring the circumference of your wrist is a simple and straight forward way to estimate your frame size. This is a coarse approach to get to know your body type.
ECTOMORPH = wrist size 5.5″ or less
MESOMORPH = wrist size over 5.5″ to 6.5″
ENDOMORPH = wrist size over 6.5″
ECTOMORPH = wrist size 5.5″ to 6.5″
MESOMORPH = wrist size over 6.5″ to 7.5″
ENDOMORPH = wrist size over 7.5″
As it turns out, you can’t change your, bone structure, or the places you store body fat or muscle. “All of these depend on your DNA”, says exercise physiologist Michelle Olson, Ph.D. That being said, you may not be able to change your DNA but you can certainly change your body shape by incorporating the right food and training method as mentioned above. I have worked with many clients who have been successful with changing their body shape from Endomorphs to Mesomorphs and in some cases from Mesomorphs to Ectomorphs. It all depends on how much time and effort you put into making the shift happen. How you train, eat and sleep has a tremendous effect on your body. Eat clean, train smart, sleep sound, feel awesome and repeat the cycle.