Rectangle body shape workout

Contents

Which Body Type Are You & How Should You Be Training?

Perhaps you’ve heard about the 3 different body types, but did you know that it is also important to train according to your body type? Your body type is predominantly genetic, but that doesn’t mean you are doomed to your genetics. You probably won’t ever get that hourglass figure if you have a more straight and narrow physique (like me!), but there are ways you can train in order to make the most out of your body type and have the body you’ve always wanted!

What are the 3 body types?

The three body types are Ectomorph, Mesomorph and Endomorph. You can get a good idea of what those body types look like and where they are prone to store more fat (or muscle) from the image below.

Are you able to identify which body type you are? Not everybody is going to fit exactly into one or the other, of course, but you might notice that there is one that is more predominant. Let’s break it down a bit further and talk about each body type in more detail as well as how you should approach your strength and cardio training in order to maximize results.

Ectomorph

The Ectomorph is naturally very thin, has narrow hips and shoulders, very low body fat and very thin arms and legs. The Ectomorph might say things like, “No matter how much I eat, I cannot seem to gain weight.” Quite contrary to popular belief, not everyone is looking to lose weight.

Strength training for the Ectomorph:

  • Train with heavy weights and lots of rest in between sets (2-3 minutes) as well as in between exercises (5 minutes).
  • Only train 1-2 body parts per training day to avoid too much caloric expenditure.
  • Aim for 5-10 reps and 6-8 sets of each exercise.
  • Take plenty of rest in between workouts and never train a muscle group that is sore. And if you’re feeling really sore, try out foam rolling for recovery.

Cardio training for the Ectomorph:

  • Very minimal cardio.
  • Moderate and low-intensity bike rides and brisk walks (think of them more as relaxing cardio activities to reduce stress).

Mesomorph

The Mesomorph is kind of in between the Ectomorph and the Endomorph. They are able to put on muscle easily and genetically are the ideal body type for bodybuilding. They have very strong legs, broad shoulders and a narrower waist. Generally, they also have very low body fat as well.

Strength training for the Mesomorph:

  • The more varied the training, the better the results.
  • Light, moderate and heavy weight training as well as bodyweight training with the adidas Training app.
  • Basic exercises (squats, lunges, deadlifts, rows, chest press, shoulder press, etc.) with heavy weights, followed by isolation exercises with moderate/light weights.
  • Aim for 8-12 reps for most exercises. When it comes to leg training, you can incorporate really heavy weights with around 6 reps and really light or no weights at around 25-30 reps for 3-5 sets.
  • Add in any other strength training activity that you think is fun and want to try out, like this resistance band workout.

Cardio training for the Mesomorph:

  • 3 days per week of cardio for 15-30 minutes.
  • Mix in a combination of both HIIT training and LISS training.

Endomorph

The Endomorph is more round and pear-shaped. They tend to store more body fat throughout the entire body, especially in the legs and arms. It’s much harder for the Endomorph to put on muscle and much easier to gain weight. However, as mentioned before, you can’t sit on the couch and blame your genetics! You can be thankful for the body you have and work towards becoming more fit and healthy — it just might take a bit more time and effort than for the Mesomorph.

Strength training for the Endomorph:

  • Total-body workouts with compound movements to burn the most calories. This can be a mix of bodyweight training with the adidas Training app as well as moderate weight lifting.
  • Avoid heavy weight lifting with low reps.
  • Aim for 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body.
  • After reaching initial weight loss goals, it is okay to start to isolate muscles you want to shape a bit more.

Cardio training for the Endomorph:

  • Incorporate cardio a minimum of 3x per week for 20-30 minutes in your target heart rate zone.
  • Make your cardio training easy on the knees and low-impact (swimming, biking, hiking, walking, elliptical).

I know this was a lot of information, but I really hope you find it useful. With so much information out there, it can be quite confusing to find the right training style to best meet your needs. This is a great jumping off point to help lead you in the right direction. And remember, long-lasting results, regardless of your body type, take time and consistency! Keep it up, and you’ll get there — I believe in you!

***

Working out isn’t always a simple thing. First, you have to consider your goals— do you want to get stronger? Run further? Become more flexible? Then, you might try to figure out if your body is responding to your workout-of-choice—in other words, are you currently doing the best workout for your body type? And while that’s not a perfect science (especially since some of it depends on your genes), we’ve taken some of the guess work out of that for you. Of course, every workout is for every body and your physical activities don’t have to be chosen based on your body composition at all. But if you’re curious how to overcome a hurdle or play up what you’ve got, read on!

__If you have a hard time adding muscle tone:

If you notice it’s difficult to make your muscles pop no matter how much you squat, you may want to scale back the weights. Body weight exercises, like push-ups, lunges and squats are going to be the best kinds of workouts for you. Yoga and suspension training—that also involve lots of muscles working together at the same time—are good bets for you, too. “These types of strength exercises are more challenging than lifting weights. They add more load to your muscles, which will create that definition you’re looking for,” says Pete McCall, an exercise physiologist and personal trainer based in San Diego. For cardio, he recommends high intensity interval training—whether it’s running, Spinning, or whatever activity you like: “This technique triggers the mechanism that increases muscle shape and size.”

If you put on muscle pretty easily:

To be clear, women really don’t bulk up the way men do—it’s a testosterone thing. But some gals do have a natural ability to get more ripped than others. (Think: That strong, powderkeg gymnast-type body.) If you love looking super strong, go for the same style of workouts recommended for those who don’t put on muscle easily (see above). Your body will respond to the extra challenge. But if you want a longer, leaner look, steer clear of moves that only target a single muscle, such as biceps curls and shoulder presses. “Placing all that force on one specific muscle is a recipe for adding some size, not just strength,” explains McCall. Instead, try doing compound exercises where several muscles are working at once, like squats with an overhead press. Also good: Pilates. The moves may look a lot different, but they have the same effect. “For cardio, I’d go for moderate, steady state aerobic exercise—where you don’t allow yourself to get too out of breath. You should still be able to talk fairly easily,” says McCall. A brisk walk, bike ride or elliptical session, for example, are best for you.

If you have broad shoulders:

“Your structure is your structure—you can’t shrink your shoulders. But you can focus on lower body strength moves that will create a balanced look,” says McCall. Such as: Weighted single leg squats, lunges and step-ups, as well as plyometric exercises like jumps. “Use a weight that’s heavy enough that you can’t do more than 10 reps of each exercise,” says McCall, because this kind of training style will help develop the shape of your muscles. Keep cardio lower body focused, too—things like hiking and biking are great.

If you feel like you see results everywhere but your stomach:

“The strategy for you is to do strength and cardio exercise,” says McCall. He suggests a circuit-style toning routine where you alternate between moves that work your upper body, lower body, then abs—with as little rest as possible between sets. It’s a technique that’s designed to keep your heart rate up and burn more calories than traditional strength training. And keep it moderate with the cardio—nothing killer. Aim to work at a level of 5 or 6 on a scale of 1 to 10 (with 10 being the most killer, about-to-collapse workout you can imagine). And mix up the kind of cardio you do, too. “To keep getting results, you need to keep challenging your body in new and different ways,” says McCall.

How to Workout For Your Body Type Choosing the workout plan that’s best for you

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Most Common Female Body Shapes

Posted 08 Jul at 11:15h in Beauty, Body Care by webmaster

The following are the four most common female body shapes:

Apple (triangle downward)
Apple-shaped women have broader shoulders and bust, and narrower hips.

Banana, or straight (rectangular)
Banana-shaped women’s waist measurement is less than 9 inches smaller than the hip or bust measurement.

Pear, Spoon, or Bell (triangle upward)
Pear-shaped women’s hip measurements are greater than their bust measurements.

Hourglass Shape (triangles opposing, facing in)
Here, the hip and bust are almost of equal size, with a narrow waist.

A study of more than 6,000 women conducted at North Carolina State University in 2005 revealed that 46% of women were banana-shaped; just over 20% were pear-shaped; just under 14% were apple-shaped; and only 8% were hourglass-shaped. The hourglass is normally accepted as the “ideal” female shape in Western countries.

Research suggests that apple-shaped women have the highest risk of heart disease, while hourglass-shaped women have the lowest. Diabetes professionals say that women with a waist measurement of over 80cm (32 inches) have a higher risk of heart disease due to body fat buildup around the waist, which poses a higher health risk than fat buildup at the hips.

Suggested Exercise Routines for Different Body Shapes

There are not many women who are 100% happy with their body type or shape (if any), however, exercise does help to tone your body whatever your shape.

Hourglass
Focus on both cardio and resistance exercise. Cardio will help to keep your weight in check and resistance will help to maintain the balance between your upper and lower body. Remember to keep resistance weights light otherwise you will build up too much muscle mass.

Biceps curls, shoulder presses and squats.
Swimming
Slow jogging
Exercise bike (light resistance)

Pear
Try to slim down your lower half, focus on aerobic exercises that work your lower body and resistance exercises that build up your upper body.

Cycling (low resistance)
Skipping
Walking
Push ups and shoulder presses

Apple
Focus on aerobic training to slim down and lose body fat. By working on your lower body you can balance out your chest and shoulders.

Uphill walking
Running
Leg squats
Stair climbing

Banana
Focus on cardio exercises to help lose weight in any problem areas (buttocks and stomach). Apart from that exercise to keep your symmetrical body shape including all muscle groups.

Situps
Step classes
Spinning
Uphill walking or jogging
Squats
Bench and shoulder presses
Stretching

Different Body Types

What body type and body shape are you?

There are three different body types classified as Ectomorph, Mesomorph and Endomorph, however, not many people fall into one category, usually, you will be a combination these.

Ectomorph – a lean and angular body shape, long limbs, slender, slim, narrow waist. Ectomorphs can lose weight easily and have lower levels of body fat but find it more difficult to gain lean muscle mass.

Mesomorph – strong athletic body type, muscular build, well-developed shoulders and slim hips Mesomorphs have a faster metabolism than other body types and can lose weight and gain muscle mass easily.

Endomorph – a round body shape, short and tapering limbs, larger boned than other body types, plump/stocky appearance, usually have round faces with larger thighs and hips, small hands and feet and high waist. Endomorphs have higher levels of body fat than other body types but can also easily build muscle. Weight loss is difficult.

If you are overweight it may be more difficult to establish your actual body type from the 3 different body types or you could in fact be somewhere in-between. You can also be short or tall or thin or fat for your body type.

Diet has little to do with different body types but it does have an impact on what you weigh on the scales.

Different body types are largely dependent upon genetics, it is impossible to change your body type but you can learn to make the best of what you have by toning your body shape. As well as different body types we all have different body shapes. Your body shape is determined by the total balance of your body together with your physical features. For your overall look you need to take into account your muscle tone, body fat and body mass index, the appearance of your skin i.e. cellulite, fluid retention and posture – more on these later.

Are You an Apple or a Pear? How to Eat for Specific Body Types

Losing weight can be so frustrating. Why is it that one diet works well for your friend, but not for you? There’s no one-size-fits-all diet, because all bodies are different. Hormonal imbalances, amidst other factors like genetics, correlate to how and where you gain weight. Creating nutrition and exercise programs to balance your hormones, in addition to getting adequate quality sleep and managing stress levels, is proving to be a much more effective way to lose weight.

While most people can be classified into one of four body types—apple, pear, hourglass and box (or carrot)—the predominant two body types are apple and pear. The location and type of body fat in these two body types are driven by specific hormones and have numerous health implications.

The Apple Body

Carrying your weight around your midsection—chest and abdomen—is the classic hallmark of the “apple” (also known as android, central or truncal obesity) body type. Not only is there a layer of subcutaneous fat (just below the skin), but deep visceral fat as well. Visceral fat is the more dangerous type of fat because is surrounds and infiltrates all of your major internal organs, affects blood glucose levels, increases inflammation and promotes fatty liver, all of which increase your risk for metabolic disease, heart disease, stroke, diabetes, and certain forms of cancer.

Men and post-menopausal women are more likely to take on this shape due to insulin resistance. Insulin is the hormone that is released from the pancreas when blood glucose levels rise. It shuttles the glucose into the cell where it can be burned for energy. When blood glucose levels are constantly elevated due to poor dietary choices, the pancreas must pump out more and more insulin. After a while, the cells are not as responsive to the insulin, leaving excess insulin in the blood stream. If insulin can’t move glucose into the cells for energy, it takes the glucose and packages them into fat cells.

As insulin is produced in response to elevated blood glucose levels, the ideal diet is one that will not provoke a strong insulin response. Carbohydrates are the primary driver of insulin, so controlling carbohydrate intake and balancing it with both protein and healthy fats will improve insulin response. Choosing lower glycemic load (GL) carbohydrates such as vegetables, berries, legumes and some whole grains are better options than refined carbohydrates, desserts, sugary drinks and energy bars. Each meal should have a balance of low-GL carbs (vegetables, beans, lentils), lean protein (chicken, turkey, fish) and healthy fats. The best fats are anti-inflammatory monounsaturated (avocado, almonds, olive oils) and omega-3s (wild Alaskan salmon, wild Pacific halibut, chia seeds, ground flax seeds).

The following meal suggestions are ideal for reducing inflammation and combating insulin resistance. Insulin resistance is also improved with regular exercise that combines both aerobic and strength training.

Breakfast

  • 2 eggs scrambled in organic coconut oil with onions and spinach and topped with 1/3 of an avocado
  • Protein smoothie: 1 scoop grass-fed whey protein powder, 8 oz. unsweetened almond milk, ½ frozen banana, 1 Tbsp. chia seeds, 1 cup baby spinach leaves, ice
  • 3 oz. smoked salmon, ½ cup sweet potato hash, sautéed baby spinach with lemon juice
  • Drink green tea instead of coffee, as coffee can elevate insulin

Lunch/Dinner

  • 4 oz. hormone-free/organic chicken or turkey with 1 cup roasted asparagus and ½ cup roasted butternut squash
  • 4 oz. baked wild Alaskan salmon with ½ cup cooked quinoa and sautéed shiitake mushrooms and collard greens

Snack

  • Sliced cucumber and jicama with 2 Tbsp. hummus
  • 8 oz. unsweetened almond milk with cinnamon (improves blood sugar control), 1 Tbsp. each chia and ground flax seeds

The Pear Body

The “pear” body type (also known as gynoid obesity) stores fat easily around the hips and thighs. This type of fat is known as “passive” fat. The good news is that it may be health-promoting in terms of insulin resistance and cholesterol levels. The bad news is that it is stubborn and difficult to lose.

The pear body type is more common in pre-menopausal women and some men and is associated with estrogen dominance. Estrogen dominance causes toxic fat gain, water retention, bloating and other health conditions. Estrogen can be produced by the body as well as taken in from food and the environment (plastics, xenoestrogens). Foods that promote more estrogen production include high-fat dairy, non-organic meats, caffeine, alcohol, trans fats and unfermented soy foods. Fiber, which is found in fruits, vegetables, nuts, seeds, legumes and whole grains, slows insulin release and aids in the removal of estrogen from the body. Aim for 30-40 grams of fiber per day. Processed meats (including lunch meats) should be avoided as they are high in sodium, which causes water retention.

The ideal diet for a “pear” body type is high in fiber and balanced with organic protein, low-fat organic dairy and smaller amounts of healthy fats that come from food (nuts, seeds, avocado, olives) rather than oils. The following meal suggestions are best suited for this body type. Exercise, proper sleep and stress management will also help control insulin, cortisol, and estrogen levels.

  • Egg white frittata with grape tomatoes, shallots and basil
  • Chia-flax pudding: ½ cup unsweetened almond milk, cinnamon, 1 Tbsp. ground flax, 1 Tbsp. chia seeds, ½ cup organic blueberries
  • 4 oz. hormone-free/organic ground turkey sautéed with onions, tomatoes and garlic, and served over zucchini “noodles”
  • 4 oz. wild Pacific halibut tacos: butter lettuce (in place of tortillas), fish, pico de gallo and avocado

Snacks

  • Green smoothie: 1 cup green tea (cold), 1 cup baby spinach, ½ frozen banana, 1 Tbsp. ground flax seeds, ½ cup organic strawberries
  • 1 organic apple with 1 Tbsp. raw almond butter

The Bottom Line

Success at losing weight and keeping it off requires a combination of proper nutrition, exercise, adequate quality sleep and stress management. These four items work together to balance hormones so that appetite and fullness cues are easier to recognize and energy levels are steady. See your doctor if you think you have a problem with your hormones, and consult with a registered dietitian nutritionist for a more individualized meal plan.

Body types and shapes- diet and exercise tips for perfect figure

Our bodies come in various shapes and types. You could have the perfect hourglass shape, or have a cone body shape with large busts and thin legs. Or you could have an ectomorph body type and therefore be extremely skinny, or be an endomorph who tends to put on weight easily. But no matter what your body shape or type is, we have got you an extensive diet and workout routine that will help you stay in shape. So just identify what your structure is like and get working on it.

1. Types of female body shape2. Hourglass body shape3. Rectangle body shape4. Cone body shape5. Spoon body shape6. body types7. Ectomorph body type8. Mesomorph body type9. Endomorph body type

Types of female body shape

Hourglass body shape

In a classic Figure eight body shape, the body resembles, well, the figure 8. Like Malaika Arora Khan, for instance. Malaika’s got the quintessential hourglass figure with a small waist cinching her body in the middle. If you have an hour glass body shape, your bust and hips are roughly the same width, while you have a tiny waist. So skater dresses are your best friend, and the good news is, a small midsection is half your battle won. The bad news is, you tend to pile on the kilos on your thighs, hips and upper arms—which are the most difficult areas to lose weight from.

Workout guide for hourglass body shape

1. Indulge in lots of outdoorsy sports.
2. Swimming for an hour every day is perfect for this body type, as are other high-cardio sports like cycling and jogging.
3. Don’t forget to add some weights to your workout.
4. Bicep and tricep curls are a must, so are basic body weights like squats and pull-ups. The good news is, you can go easy on the abs workout!

Diet guide for hourglass body shape

While you may be able to tuck in the calories without your waistline giving you away, it goes straight to the other parts of your body!
1. Avoid starchy root veggies like beets, carrots and potatoes.
2. Opt instead, for green veggies like broccoli and zucchini.
3. If you must go for a non-green veggie, try brinjal or sweet potatoes instead.
3. Plenty of omega 3-rich foods like salmon must also find their way onto your plate.
4. If you’re vegetarian, seeds like flax are also abundant in omega-3 fatty acids.

Rectangle body shape

The Rectangle or ruler body type, like Anushka Sharma’s, gives the appearance of a straight shape. The actor doesn’t have too many curves, and her body fat is evenly distributed, and the waist is not much smaller than the hips and bust. This may sound unattractive, but with the right advice, those with a rectangle body shape can play on their strengths and get in shape, quite literally.

Workout guide for rectangle body shape

1. Firstly, try to focus on getting your waist to go in a little. Go heavy on all abs exercises.
2. Full sit-ups will help you, as will kickboxing and even a fun activity like rollerblading! Hatha Yoga has numerous benefits as well.
3. Practice asanas like the boat (navasan) and the plough (haalasan) at least twice a day, to see visible benefits.
4. Pranayama is another tool to fitness. Kapalabathi Pranayama helps tone the tummy, while also bringing numerous benefits to the mind and soul.
5. And while you’re focusing on those abs, don’t forget to keep the rest of your body in shape with some brisk walking for 15-20 minutes every day.

Diet guide for rectangle body shape

1. Avoid carbonated drinks and white carbs. Replace white rice for brown, or red rice.
2. White bread can be replaced with multi-grain, or even a gluten-free option.
3. Get complex carbs into your diet like sweet potatoes, along with other nourishing foods like avocados, sardines, mixed nuts and seeds.
4. Try to cook foods in olive oil, or in cold-pressed sesame or coconut oils for more health benefits.
5. Say no to sweets.

Cone body shape

More conventionally known as the apple body type, the cone comes with a large bust and broad shoulders, a thick waist, but thin hips and narrow legs, just like Sonakshi Sinha. In short, imagine this body shape like an inverted cone. While this body type may not really be large, they tend to look heavier than they are because of the way their body is structured, and fat is distributed. Since most people tend to perceive a person’s weight by looking at their upper body, this is a particularly difficult body type to dress up and deal with.

Workout guide for cone body shape

1. Instead of going for regular exercises, try interval training, with sudden bursts of high-intensity exercise alternated with a low-intensity workout.
2. Surprise your body every now and then—don’t let it fall into a routine.
3. Use body weights effectively for exercises like burpees and squats, but avoid too many push-ups and pull-ups as they tend to bulk up your upper body.

Diet guide for the cone body shape

This body type is prone to thyroid and blood sugar problems, if their diet is left unchecked.
1. Try and go gluten-free.
2. Stick to grains like millet, oatmeal and quinoa, along with low-fat dairy products and beans and peas.
3. Eggs and sprouts are other good options to include in your diet.
4. Avoid food which could potentially spike blood sugar—refined carbs, sugar, and even an excess of starchy vegetables.

Spoon body shape

Ileana D’Cruz is an example of the spoon body shape. Think of this body as an upright, vertical spoon with the broader part downwards. In the case of D’Cruz, her bust and waist are smaller, while the hips are larger than the rest of the body. This kind of body type is very common with Indian bodies—one tends to be petite and small-made on top, but acquires love handles, weight—and girth—on the hips, thighs and belly, making one’s legs unseemly.

Workout guide for spoon body shape

1. Spoons should go easy on the weights, as these tend to add girth to the lower body.
2. Instead, go for whole body exercises like skipping and brisk walking.
3. To build muscle on your upper body, try the bench press or push-ups.
4. Leg lifts are a good idea to tone your legs—one leg and side leg lifts both.
5. Ashtanga yoga is your friend.
6. Practice it for at least an hour every alternate day.

Diet guide for the spoon body shape

1. Eliminate saturated fats from your diet, and other stuff that goes straight to the tummy.
2. Instead, opt for natural sources of fat like dairy, dry fruits and baked snacks instead of fried ones.
3. Lean proteins—white meat, leafy green veggies and lentils—are a must-have.
4 .Eat plenty of salads, but avoid too many sweet fruits; just one portion a day will do.

Ectomorph body type

An ectomorph will be lithe, long limbed and slim boned, with very little body fat and muscle, like Sonam Kapoor, for instance. A body shape like hers is fragile and delicately built, and they find it difficult to gain weight or add muscle. Their physique will be linear, with small shoulders, chest and buttocks. Ectomorphs have a fast and efficient metabolism and are usually hyperactive.

Workout guide for ectomorph body type

Ectomorphs need to train harder because their muscular growth is slow. Start with weight training and follow it up with indoor cardio workout. You should ideally work out for an hour every day. Workouts should be short and intense focusing on big muscle groups. Cardio can be cut back as gaining weight is difficult enough. Focus on the arms, chest, back, legs and shoulders. Do exercises that work all parts of the body. Different exercises that work for different muscle parts will give you good results. Some of the best workouts for ectomorphs are basic squats, rows, step-ups and push-ups. You can also try the treadmill and do kickboxing.

Diet guide for ectomorph body type

The main task that an ectomorph—or, Ecto—needs to look after is to promote muscle gain. An Ecto is that typical skinny girl who can eat all day and her super fast metabolism burns through it all like wildfire. Generally, ectos have a smaller build with small joints and lean muscle. Usually she is long limbed and narrow shouldered. Think Deepika Padukone or Kalki Kochlin; Abhishek Bachchan or Farhan Akhtar. Ectomorphs find it very hard to gain weight.
An ectomorph needs to increase an intake of calories in her diet with a balanced body building diet plan to gain muscle. As a true-blue ectomorph, she needs to include 1,000 calories or as a moderate, 750 calories wouldn’t be too shabby over your maintenance levels. You need not worry whether intake of such huge amount of calories increases the amount of fat levels in your body. In fact, these calories help ectos in the fast growth of muscles and repair them as they have high metabolic rates.
Dietician Shweta Prasad recommends supplements. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them. “So don’t skip meals for any reason and you will need to eat a lot more than normal,” cautions Prasad. “If and whenever necessary, avoid junk and fried food. Eat meals for every one hour, 30 minutes (at least six meals a day) as the key is to have more calories than you burn. Protein, carbs and fat ratio in terms of percentage of calories can be 40 per cent protein, 40 per cent carbs and 20 per cent fats. Intake of complex carbohydrates like pasta, rice, grain bread, and dried fruits can help you gain maximum results. Drink plenty of water to keep your muscles hydrated and get enough rest—which is necessary—to gain the perfect weight and muscle strength,” she concludes.

Mesomorph body type

For starters, a mesomorph has a large bone structure, large muscles and a natural athletic physique. Like Bipasha Basu. They make for great sportspersons, their natural shape and ability to put on muscle is a boon. Most of them find it quite easy to gain and lose weight. They tend to be naturally strong, which is the perfect base for building muscle.

Workout guide for mesomorph body type

Mesomorphs should go for regular cardio to prevent the body from putting on weight. Do light-to-moderate weight training maximum thrice a week to shape and sculpt the muscles. Circuit training will also help increase strength and stamina. Your body adapts quickly to exercise routines, so keep changing your workout regimen.

Diet guide for mesomorph body type

If you are devotedly hitting the gym on a daily basis, working out on a cookie cutter program from a magazine or your trainer, eating well, you might be overlooking a small feature that could have a huge outcome with your success at the gym—your body type. Your body’s basic shape and traits will have pros and cons when it comes to gaining or losing weight. For the uninitiated, there are three basic body types: Endomorph —the full-bodied diva— a.k.a. YOU; Ectomorph—the rail-thin woman who launches a thousand brands and lastly, the Mesomorph or Meso—the sportsperson who brings home gold from the Olympics.
Typically, mesos do best with a diet that consists of a mix of carbohydrates, proteins, and fats. The amount of food they consume also depends on their level of physical activity. In fact, mesos need to keep their carbohydrate intake between 40 percent and 60 percent. Dietician Shweta Prasad advises “A meso’s typical diet portion should consist of portioned meals the size of a balled fist—that’s one portion size, literally. Case in point, a meso woman must include at each meal one palm of protein dense foods; one fist of vegetables; one cupped handful of carb dense foods; one thumb of fat dense foods.” Prasad further counsels that a mesomorph needs to break her meals into five or six smaller ones throughout the day. Lastly, she also cautions that “mesos should remember to eat enough calories to maintain their muscle mass. So make your calories count by choosing whole foods over processed foods, which tend to be more nutrient-dense and lower in unhealthy fat, salt and sugar. Focus on non-starchy vegetables, fresh fruits, lean proteins, whole grains, low- or non-fat dairy products as well as nuts and seeds.”

Endomorph body type

Endomorphs tend to have curvy and fuller figures and the body stores fat easily. Think Vidya Balan. Their metabolism is sluggish. The muscle and fat is concentrated in the lower body. This is also the hardest body type to have if you are looking to manage your weight and overall fitness.

Workout guide for endomorph body type

Endomorphs need to listen to their body more. Make exercise a part of your routine. High-intensity interval training (HIIT) and CrossFit are ideal for those with an endomorph body type. You also need to do weight training and moderate endurance training. Eat good quality fats and protein and limit your carbohydrate intake to maximise body composition.

Diet guide for endomorph body type

One’s body type doesn’t just help determine how easily one loses or gains weight, but it can also pretty much affect how and what type of foods fuels one’s body best and help shed weight. Case in point, an ectomorph can eat just about anything without gaining a kilo, while an endomorph is carb-sensitive. Regrettably, unlike other body types, the latter also finds it difficult to make up for poor dietary habits with exercise. She needs to get her diet right to lose weight, feel energetic, and for good health.
A study by the American Medical Association indicates that compared to other body types, one of the reasons an endomorph struggles with her weight more is because she is very sensitive to even the slightest over-consumption of food. Translated, it means that those extra calories are more likely to be stored as fat compared to an ectomorph, ensuing in a greater tendency for fat storage. The macronutrient ratio (the ratio of protein, carbohydrate and fat) is elemental in losing weight and getting fit.
Endomorphs work best on a Paleo-like diet; an average macronutrient ratio that works for endomorphs is to include 40 per cent carbs, 35 per cent protein and 30 per cent fat in their diet. Cut out all unhealthy sources of carbs, such as sugars, white pasta and white rice. Instead, choose leafy greens over potatoes and corn. Also, include high-fibre whole grains such as brown and wild rice; prefer lean protein like fish, chicken and tofu and favour healthy monounsaturated fats such as olive oil and walnuts.
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According to some fitness and nutrition gurus, exercising and eating for your body type is more effective for losing unwanted areas of fat, as well as building and toning targeted muscles. Fitness experts suggest combining the right aerobics and resistance exercises for your body type allows you to maintain or re-sculpt your body as you wish.

The Apple

Your genes, gender, and hormones largely determine your primary body shape or type, as well as where your fat tends to accumulate. If you have an apple body shape, then you may be rounder in the middle with larger breasts and smaller shoulders and hips.

The apple belly accumulates fat under the skin (subcutaneous fat) and around the intestines and other internal organs (visceral fat). Yale Scientific notes that with diet or exercise, you lose fat all over and therefore, you cannot spot reduce belly fat. However, according to Harvard Health Publications, the unhealthy visceral fat is usually the first to mobilize and reduce because it is the most metabolically active fat.

Aerobic Exercises for Apples

Aerobic exercise helps you burn off unwanted excess belly fat, as well as fat from other areas. This reduces the health risks of the apple body, including heart disease and type 2 diabetes.

Havard Health recommends aerobic cardiovascular exercise for 30 to 60 minutes at least five days a week at a moderate intensity for the apple body. For a more effective and faster burn of fat calories, Yale Scientific recommends a rigorous, high-intensity interval training (HIIT) routine for 20 minutes three days a week. The American College of Sports Medicine describes HIIT as alternating short bouts of a high-intensity exercise with longer bouts of lower-intensity.

  • For either type of workout, start with 10 to 15 minutes a day two to three times per week if you are not fit.
  • Slowly increase your effort to the goal of 30 to 60 minutes at least five times per week as your cardiovascular fitness and endurance improve.

Pick your favorite aerobic activity.

  • Walking and jogging are effective exercises that can be part of either an aerobic or HIIT workout. The choice is yours, but walking is easier on your knees and back.
  • Jumping rope is an easy aerobic exercise you can do outside of a gym that requires little equipment.
  • Step aerobics at home or in a gym increase your heart fitness.
  • Zumba dance to energetic Latin music is an enjoyable aerobic exercise that gets your whole body moving. A home video can teach you the moves, or you can take a Zumba fitness class.
  • The elliptical trainer and treadmill are popular pieces of exercise equipment you can buy for your home or use in a gym. The elliptical trainer provides a full-body workout if you use the handles to engage your upper body, and it is easier on your hips and knees than other high-impact forms of exercise. The treadmill is handy when weather conditions are not favorable for walking of jogging outdoors.
  • Swimming laps provides a great aerobic workout. Begin with slow laps and increase your speed and number as you ramp up to swimming at least five days a week.

Engage in one type of aerobic activity, design a workout with a combination of exercises, or use a pre-designed aerobics routine.

Apple Resistance Training

A resistance or strength training routine tones, strengthens, or builds specific muscles. To perform resistance training, use your body weight, work with resistance bands, or weight train. In addition to health benefits, engaging in resistance exercise can help you burn more fat by improving your metabolism as you build muscles, according to the Mayo Clinic.

  • Perform resistance exercises three to four days a week, according to Women’s Health magazine.
  • Tone your belly with abdominal resistance exercises.
  • Add more bulk to your smaller upper and lower body muscles with exercises that target these regions.

Apple Resistance Routine

To meet the above goals, perform the following strength exercises with your aerobic activity or alternate your days between resistance and aerobics. Perform three sets of 10 to 15 repetitions for each of the following exercises, or engage in three sets of a circuit training routine.

  • Forward abdominal crunches are a popular exercise that targets the stomach region by working your longitudinal abdominal muscles.
  • Reverse crunches strengthen your core, targeting your obliques and other belly muscles.
  • Squats are effective exercises for your bottom (glutes) and thighs. Perform them with or without weights.
  • Forward leg lunges engage the glutes, quads, and calves. Perform them with or without weights depending on your fitness level and strength.
  • Floor push-ups allow you to use your own weight to work your entire body, particularly your chest, triceps, back, and shoulder muscles.
  • Bench presses with dumbbell or barbell weights exercise your chest muscles (pectorals) and upper arms, providing breast lift and support.
  • Biceps curls, with or without weights or resistance bands, help tone or build the front of your upper arms.
  • Triceps extensions, also known as skullcrushers, allow you to exercise the triceps muscles and rear deltoids, which run along the backs of your upper arms and shoulders.

The Pear

The pear shape is another common body type. People with pear-shaped bodies are wider towards the hips and narrower in the shoulder region with small breasts. The pear body type has fewer health risks than the apple type, according to the Mayo Clinic.

Aerobic Exercise for Pears

The fitness magazine, Shape, has specific recommendations for people with pear body shapes, including:

  • Moderate intensity endurance aerobic exercise for 30 to 45 minutes three days per week
  • Whole body exercises that focus on moving the lower body, such as running, step aerobics, dancing, Zumba, or the elliptical trainer

Pear Resistance Training

To balance a pear-shaped body, Shape also advises the following for resistance training:

  • Perform resistance training three days per week.
  • Focus on upper body workouts that build the muscles of your upper back, shoulders, chest, and upper arms.
  • For more bulk on these muscles, use heavier weights or a tighter resistance band.
  • Also focus on toning your bottom, thighs, and abdomen with a lighter workout with lower body exercises.

Pear Resistance Routine

For the following routine, perform three sets of 10 to 12 reps three times per week. You will find the exercises described in the section for apples, above.

  • Push-ups build your chest, shoulders and arms.
  • Bench presses strengthen your chest and arms.
  • Bicep curls work the muscles along the front of your arms.
  • Triceps extensions build muscles along the backs of your arms.
  • Squats tone your bottom, legs, and thighs
  • Forward leg lunges work your bottom and thighs.
  • Abdominal crunches strengthen your longitudinal muscles.
  • Reverse crunches work all your belly muscles.

The Hourglass

If you have an hourglass shape, you tend to be curvy and have larger breasts and hips with a defined waist.

Aerobic Exercise for the Hourglass

People with an hourglass figure may not need to lose weight, although it is possible to be overweight with this body shape.

  • To improve and maintain cardiovascular fitness, Women’s Health recommends engaging in moderate intensity aerobic workouts for 30 to 60 minutes per day five to six days per week.
  • Choose full body exercises, which can include walking, jogging, swimming, treadmill, or the elliptical trainer.
  • If you are overweight, then it is important to lose fat. To do this, increase the intensity, duration, and/or frequency of your aerobics training.

Resistance Training for the Hourglass

Combine or alternate your aerobics workout with a resistance strength routine.

  • A balanced routine of strength toning exercises for all muscle groups will sculpt and optimize the hourglass figure.
  • Shape magazine recommends a focus on strengthening your core muscles.

Hourglass Resistance Routine

Perform three sets of 10 to 15 reps of the following resistance exercises two to three times per week. Refer to the Apple section for exercise descriptions if they are not listed below.

  • Planks engage your abdominal, arm, and back muscles. To perform a plank, lie face down on the floor with your arms bent and elbows close to your body. Put your palms flat on the floor. Hold your belly muscles tight while rising to balance your body on your forearms and balls of of your feet. Hold for five seconds then lower your body to your starting position.
  • Push-ups work your chest, shoulders and arms.
  • Squats tone or build your bottom and thighs.
  • Bench presses work your chest and upper arms.
  • Forward leg lunges exercise your bottom and thighs.
  • Forward abdominal crunches exercise your longitudinal abdominal muscles.
  • Reverse abdominal crunches engage your obliques and other belly muscles.

The Rectangle or Straight Body

If your figure has been described as “boyish,” then you may have a rectangle body type, with a flat bottom, small bust, and a waist that isn’t defined. Those with a rectangle-shaped body often do not need to lose weight. Put less emphasis on aerobics. Instead, focus on strength building exercises that can help promote overall muscle strength and tone, as well as create waist definition.

Aerobic Exercises for Rectangles

While aerobic activity is helpful for maintaining cardiovascular fitness, there’s no need to do so much you lose excess fat unless you are overweight. To maintain cardiovascular fitness, Shape magazine recommends a low to moderate-intensity aerobics workout for 20 to 30 minutes five days per week. As for the other body types, choose an activity you enjoy, such as walking, jogging, swimming, dance, elliptical trainer, or any other type of aerobic exercise.

Resistance Training

Resistance training can help strengthen, tone, and define muscles for the rectangle body type.

  • Perform resistance exercise about three days a week.
  • Balance your routine to tone your upper and lower body.
  • Add abdominal exercises for core strength.

Rectangle Resistance Routine

Perform three sets of 12 to 15 reps of the following strength workout to tone all your muscles and define your waistline:

  • Planks strengthen your abdominal, arm, and back muscles (see description on Hourglass section).
  • Push-ups increase core strength, as well as toning the shoulders and arms.
  • Pull-ups exercise your upper and mid back, shoulders, and upper arms.
  • Side bends help define your waistline by engaging your oblique belly muscles.
  • Consider combining your aerobics and resistance exercises in a full body toning single workout session.

Optimize Your Body

You can modify your body fat and muscle definition, and thus your body shape, by how you eat and exercise. Performing the right diet and exercise routines for your body type can help you shed excess fat, tone muscles, optimize your shape, and improve your health. Don’t neglect to include stretching exercises to your routines to maintain flexibility. Talk to your doctor before you start a new strenuous exercise program.

I’ve said this a couple of times. If you follow me you know I usually say that we are all different.

Different personality, different plans, different ideas, etc.

When you come to different body shapes I want you to stop. I’m going to share a story with you for that.

In the past when I was losing weight, I had a personal trainer. Now he is my husband.

Two single people with the same mindset. Me as a nutritionist, he as a fitness trainer. The best connection.

He wanted me to be his personal nutritionist until the rest of his life. That’s how he proposed.

Let’s put this happy love story aside. Back then, there was a woman with the same height and weight as me.

She was 1 year older than me.

She was struggling badly while I was showing fantastic results. After a while, the fitness trainer came in with a different program for her.

Within a week, we saw the first major results. She asked what happened and why she is now showing the results.

Our fitness trainer said that she has a different body type.

When I first saw this article I got a flashback of this story. I called her right away to share a thought about it.

Yes, she is one of my best friends.

Now, over to these workout plans.

This could really help you continue in the right direction.

Spoon/Pear Shape Body

That’s the full-bodied bottom and slim abs and arms. Wider hips and thighs, wider bottom, smaller bust and narrower shoulders.

Just like the picture.

www.wonderwardrobes.com

– Ideal exercises

  • Jumping rope or Jumping jacks to increase the pumping of your heart
  • 3 sets – 10 repetitions push ups
  • Brisk walking with no incline

– Sports

  • In-line skating

– Fashion Gear

  • Show your body by wearing fitting shorts and tees

Cone/Apple Body

This body feature slender legs and broad shoulders. The opposite of spoon body type.

livethesmartway.com

– Ideal exercises

  • Spinning up to 40 minutes
  • Lunges and squats with weights (3 sets of 10 repetitions)
  • Reps with light weights
  • Jumping rope
  • Slow walking
  • Stationary biking

– Sports

  • Tennis for 30 minutes

– Fashion Gear

  • Shorts to expose those beautifully shaped legs

Ruler (Rectangle)/Athletic Body

The perfect body shape. Evenly proportioned.

– Ideal Exercises

  • Long distance running (30 minutes)
  • Sit-ups for strengthening the abs (4×20)
  • Jumping rope with weighted ropes
  • Stationary bikes
  • Stepping
  • Elliptical machine

– Sports

  • Volleyball
  • Basketball
  • Stretching and reaching
  • Long distance swimming
  • Rollerblading

– Fashion Gear

  • Loose tanks with Capri yoga pants

Hourglass Body

Curvy chest and hips with narrow waist

fashionandmorre.blogspot.com

– Ideal Exercises

  • Jumping rope
  • Stationary bike for 30 minutes
  • Fast walking with no incline

– Sports

  • Long distance swimming
  • Snowboarding
  • Dancing

– Fashion Gear

  • Sports bra with great support

You will definitely find yourself here. Try to include this in your workout plan. It could help you gain a lot of benefits and amazing results.

Do you have a friend who is working out? – She will be thankful for this.

The Best Workout for Your Body Type

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While you can’t change your genes, you can make the most of what you were born with by training for your shape. Miami-based fitness expert Jessica Smith created four body-type specific workouts for women to help you work with, not against, your body for faster results.

To get started, first you’ll want to determine your body type:

Pear: Pears are usually heavier on the bottom than up top and carry excess weight in their hips, thighs, and butt. Celebrity examples include Jennifer Lopez and Beyoncé. Sound like you? !

Apple: Apples are rounder in the middle and have a thicker waist (think Oprah, Drew Barrymore, or Lindsay Lohan), especially in comparison to their hips and shoulders. This apple-specific plan mixes fat-blasting cardio and waist-defining strength moves to deliver a one-two punch to stubborn belly bulge.

Straight or Boyish: The thin, stick-straight frame of the boyish body type is also referred to as “string bean” and usually lacks curves. Famous boyish frames include Gwyneth Paltrow and Cameron Diaz. If that’s you, try this workout plan to add strength and shape to your frame.

Hourglass: Hourglass shapes are typically very curvy both on the top and bottom, with a smaller appearing waist (like Scarlett Johansson and Sofia Vergara). Try this plan to tighten up all over without losing those curves.

  • By Jessica Smith @jessicasmithtv

Ever wonder why all those hours clocked at the gym are not producing the results you want? Maybe following the same routine as everyone else isn’t for you. Quit preventing your body from reaching its full potential by paying attention to the type of exercise your body type needs. We all come in various shapes and sizes and require a proper training routine to achieve success in the gym.

Which body type best describes you?

Use the guide below to determine your dominant body type (hourglass, athletic or straight). The result will let you know what training style will benefit you the most. Take the middle approach if you feel you’re between two body types.

Hourglass
‘ Do you gain weight easily and have difficulty losing weight?
‘ Are your hips wider than your shoulders?
‘ Do you have a large bone structure that has an extra layer of fat over it?
‘ Do you have a round, curvy or soft appearance?
‘ Are your limbs shorter in relation to your torso with small hands and feet?

Athletic
‘ Do you have the ability to gain and store excess fat easily, particularly around your abdomen?
‘ Are your shoulders slightly wider than your hips?
‘ Do you have a large and heavy bone structure?
‘ Do you have a sturdy and firm appearance?
‘ Are your limbs proportionate with large wrists and hands?

Straight
‘ Is it a challenge for you to gain weight and muscle mass?
‘ Are your shoulders and hips approximately the same width?
‘ Do you have delicate bone structure?
‘ Do you have a straight and fragile appearance?
‘ Are your limbs poorly muscled?

The best workout for your body type

If your body is hourglass in shape:
Circuit training will benefit the hourglass silhouette who finds building muscle mass easy but losing body fat a challenge. This type of training works best as it keeps your heart rate elevated and metabolism burning, even after you leave the gym. Choose exercises that are compound (multi-joint) movements in order to keep your body challenged and stimulated enough to use its own fat stores as energy. Try the ultimate 10-minute workout to get started.

Weight training: At a light to moderate intensity, do 12-15 repetitions, and 2-4 sets, with 30 seconds of rest between each set. Do a weight training workout 2-3 times per week.

Cardio: Do a cardio workout 3-5 days per week for maximum fat and calorie burn. On longer cardio days (20-45 minutes), exercise at an intensity of 50-70 percent. On shorter cardio days (20-30 minutes in length) your intensity should be between 70-80 percent.

Nutrition: Eat six smaller meals, rather than three large meals to keep metabolic rate elevated. This will result in increased fat burn.

If your body is athletic is shape:
This body type does not have to worry too much about muscular tone. Exercises that help maintain a svelte narrow waist with a well-balanced lower body are best. Choose exercises that are compound movements and alternate between lighter and heavier weightlifting days so the muscles develop proportionately and are not bulky.

Weight training: At a moderate to difficult intensity, do 8-12 repetitions, and 2-3 sets, with 45 seconds of rest in between each set. Complete a weight training session 2-3 times per week.

Cardio: Do a cardio workout 3-4 times per week at varying intensity levels for 30-45 minutes. This will help maintain a lean body and improve heart health for maximum fat and calorie burn.

Nutrition: Eat a well balanced diet with whole foods and a good amount of protein.

If your body is straight in shape:
Gaining muscle mass is a very difficult and slow process for the straight body type. Focus on strengthening the postural muscles and incorporate weight bearing exercises. This will reduce the chance of injury due your bone structure and reduce the likelihood of osteoporosis. Engage in exercises such as Yoga, Tai Chi and QiGong.

Weight training: At a moderate to difficult intensity, do 6-10 repetitions at a slower, controlled pace. Do 2-3 sets, pausing for a 60 second rest between each set. (The slower the tempo you are working at, the better. This keeps the muscle under tension longer, increasing the chance of muscle building.) Do weight training 2-3 times per week.

Cardio: Do a cardio workout 3 times per week at a moderate intensity. Cardiovascular exercises should be kept to a minimum because of your fast metabolism, which makes it difficult to gain weight and muscle. You don’t want to burn the muscle you are trying to build.

Nutrition: Eat a well balanced diet full of nutritious calories.

Note: All body types should eat whole foods, avoid sugars, processed and junk food. Eat your last meal at least 3-4 hours before going to bed. Increase water intake to keep tissues moist and functioning properly.

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The Best Workout For Your Body Type

When I first started working out, I had no idea what I was doing.

I took dance lessons as a kid, so I never thought to try to burn calories outside of that. But then, I hit puberty.

On the one hand, I developed boobs, but I also grew a belly.

I thought to myself, “That’s not what Fergie meant when she said, ‘lovely lady lumps,’ is it?”

My first attempt at exercise was just running alone through a hilly neighborhood, which was super painful. I decided the kids in cross country were insane for ever doing this.

Then, I tried weight lifting and loved it, but I noticed I wasn’t losing my belly. I was just gaining abs underneath it.

It wasn’t until after college that I learned there are different work-out routines and tricks to follow, based on your body type.

There are three body types: ectomorph, endomorph and mesomorph. All vary in workout strategy.

If you think you are a mix of two, you can combine the workouts and find a middle ground that best suits you.

So, which one are you, and how should you be sweating it out?

The first body type is the skinny, lean, model-types like Emily Ratajkowski.

A lot of people envy you because you can eat basically anything you want without a muffin top growing over your low-rise jeans.

This is amazing, but some people would like a little more junk in the trunk.

Instagram

Men, especially, can envy the broad shoulders and muscles of their peers.

So how do you get the gains in the right places, and grow past your naturally wire-thin bod?

First off, ditch the treadmill and don’t run marathons. If that’s your life’s passion, then by all means, do it. But it will hinder your ability to gain muscle and curves.

For this body type, there is a naturally low number of cells surrounding your muscle fibers, and it’s harder to gain more of them.

Compound exercises like squats — which involve multiple muscle groups in one move — will give you the best results.

Isolated moves like bicep curls just won’t cut it.

Some great compound exercises include deadlifts, chin ups, bicycle crunches, crunches on an exercise ball, the leg press and, of course, squats.

Personal trainer Mark Hughes suggests that ectomorphs work out only three days a week.

Each day should focus on strength training, with a quick low-intensity cardio session as a warm-up.

There’s no need to become a gym rat because that would boost your already-amazing metabolism!

Supplements are worth the time and money.

It will be easier for your muscles to hold on to their mass if you have a protein shake with carbohydrates before — and after — working out.

That way, any calories you burn will come straight from the food you just consumed.

You’re an endomorph if you’re fuel-storing, curvy and have a bigger bone structure than the ectomorphs. Endomorphs also gain muscle quickly but then often find it hard to see the muscle underneath the layer of cushion.

This cushion is called adipose tissue — also known as fat — which can be used as energy when there is no food in the belly.

That means back in caveman days, you were amazing survivors. But in today’s world, we usually don’t go long without food, and we’re sitting most of the time.

I’m an endomorph, and I will tell you right now that we have our work cut out for us. But, it’s totally worth it.

It’s not hard for us to get hard muscles; we just have to work at getting rid of that layer of tissue to reveal the hard work that’s been done.

Cardio, cardio, cardio!

Although this is probably the hardest and most uncomfortable exercise for us, it is the most effective way to shift weight away from the belly.

But be aware that running at the same pace for long periods of time won’t do the trick.

High intensity intervals such as sprinting and box jumps are the fastest and most efficient way to cut straight through to the fat.

Kickboxing is an all-body workout that uses intense quick spurts of energy that will burn a lot of fat and boost your metabolism.

Doing crunches won’t slim your waistline! It’s important to remember that spot training isn’t how you lose fat — it’s how you gain muscle.

Although cardio is super important for us, weight training may be just as — if not more— important because weight training burns calories, even after working out. So do both!

You want to use a moderate amount of weight so you can do higher reps. Go for about 15 reps per set, and about three sets should be good.

By the end of each set, you should feel like you absolutely can’t do any more.

If you think you could do more, the amount of weight isn’t high enough.

Endomorphs should try to be active about four to five days a week, with one of those days focused around a more calming workout such as yoga.

Two of those days should consist of high interval training, and two days should be made up of compound strength training exercises like the Turkish get-up.

Overall, it’s important to train with intensity and cut out sugar as much as possible.

The third body type is muscular with a high metabolism.

You are a natural jock and after just one day at the gym, your veins are already poppin’.

You are one lucky person because you have the best traits of the two body types above: a combo of great metabolism that also easily puts on muscle.

But if you know you can pack on muscle and don’t have to worry about your diet — but still aren’t seeing the results you want — it’s time for you to amp it up.

Personal trainer Will Purdue says it’s important to have a progressive plan that continually challenges you without getting too bulky.

Train athletically.

Low reps with high weight and power moves such as vertical jumps and plyometrics will help you build on goals and raise the intensity.

Start timing yourself to track progress and try to beat your own record regularly.

Make sure to take care of your body on rest days by doing a little movement such as light yoga or brisk walking.

Your body will respond well when pairing strength moves, such as the deadlift, with a power move such as a power clean.

For all body types

No matter your body type, there are three major rules to stick to:

1. Listen to your body, and don’t push yourself to the point of passing out or getting hurt.

2. Form is everything. If you are not paying attention to how your body is placed and aligned, it can lead to major injuries or a waste of your time because the muscles that are supposed to be working, aren’t.

3. Explore your options, find a routine you enjoy and GO!

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