What body type are you?

One thing's for certain during your quest to get fitter, stronger, leaner, there is no exercise or nutrition that is going to change your body type. It's almost the same as someone with a larger nose saying they want to eat differently and exercise their facial muscles to make it smaller. 

The genetics behind our body shape is determined by our skeletal structure. 

I'm an ectomorph. And annoyingly for me, no matter how heavy I lift I will never have large arm muscles. Someone who is a mesomorph (and can easily gain muscle) might lift less than me, not be able to do as many reps as me, but will still physically look like they are much stronger than me. That is just how we are built.

If you have a celebrity, sports person, influencer or fit-fluencer that you want to train to be like, it will be impossible if they are not your body type. You will constantly be setting yourself up to fail. 

We have to teach ourselves to live within our body type and own it. 

Big butts weren't in fashion until Kim Kardashian had the confidence to own her body type. She accepted it, flaunted it and then everyone else wanted it. Her confidence is what made it so desirable. 

However, if you want the big butt look but you're an ectomorph, there are no amount of booty exercises that are going to turn you into an hour glass. Sure, you can build muscle to make your bum more pert, and importantly prevent all types of injuries and aches as you age, but your body shape is not changeable. 

The fit-fluencers who carry more muscle in their glutes and tell you if you do all these exercises your booty will look exactly like their's are lying to you!

If you are more predisposed to hold weight in your midsection, even if you have liposuction you will still continue to always hold weight there.

The only thing you can change about your body is the size, and within a certain range. NOT the shape. Try to accomplish body changes that are within your control. 

The biggest thing that is making us so unhappy with our body is the need to warp it into somebody else's. 

Instead of wanting your body to be a different way, look at body types that are the same as yours, that are within your range. 

So let's look at what body type you are, and how it effects how you exercise and eat. 

Endomorph

Endomorphs generally have a rounder body, medium-large bone structure. They usually carry their weight in the lower abdomen, hips, and thighs rather than evenly distributed throughout the body. This pattern of fat distribution makes it a bit harder to lose weight. Endomorphs typically have a difficult time losing fat with diet alone, so a well-rounded fitness programme is a must for the endomorph. 

A slower metabolism makes it much harder for endomorphs to stay lean unless they commit to staying fit and eating well. They need to stay active on a daily basis.

A low-carb diet, with most carbs coming from fruits and vegetables. Healthy fats from lean meats, oily fish, nuts, seeds will keep you feeling full.

Endomorph Characteristics:
• Puts on weight easily
• Slow metabolism
• Hips wider than shoulders, generally shorter limbs
• Gains muscle easily
• Tends to store body fat in the lower abdomen, hips and thighs
• Low tolerance for carbohydrate-rich foods

Weight Loss Solutions for Endomorphs:

• Weight training 3 times a week. Higher reps and lower weight (burn-out approach) can be more effective than heavier lifting.
• Consistent low intensity cardio (power walking/jogging) 4 times per week or more, as well as moderate to high-intensity workout sessions
• Time carbohydrates post-workout
• Decrease starchy and processed carb intake, things like bread, cereal, and crackers should be avoided.
• 40% protein, 30% healthy fats (fish, avocados), and 30% carbs (mostly vegetables)

Famous Female Endomorphs:
Scarlett Johansson, Beyonce, Jennifer Lopez, Kim Kardashian
Famous Male Endomorphs:
Chris Pratt, Jonah Hill, Russell Crowe

Mesomorph

Mesomorphs can gain muscle mass and lose weight fairly quickly. This combination allows the mesomorph to achieve fantastic definition of the body. However, as easily as you lose fat, you can also gain it.

Mesomorph Characteristics:
• Stores fat evenly
• Has the ability to gain muscle quickly
• Naturally muscular with medium-sized bone structures
• Can easily lose weight when laser focused 
• Can easily gain weight when not paying attention to portions

Weight Loss Solutions for Mesomorphs:

• Weight training should include enough variation to shape.
• Cut alcohol and decrease starchy and processed carb intake
• Incorporate High-Intensity Interval Training (HIIT) for calorie-burning and muscle-building.
• No major challenges for mesomorphs to lose weight. Balanced nutrition of approximately 40% complex carbs, 40% protein and 20% fat works for most.

Famous Female Mesomorphs:
Jennifer Aniston, Gal Gadot, Madonna, Tina Turner, Anna Kournikova

Famous Male Mesomorphs:

Mark Walkberg, Ryan Reynolds, Channing Tatum

Ectomorph

Ectomorphs tend to have a fast metabolism compared to the average person. They may have had difficulty gaining weight when they were younger. Although this will often change after 30 and during/after menopause for women. If you consider the typical basketball player, these athletes almost always have an ectomorph body type.

Ectomorph Characteristics:
• Fast metabolism
• Narrow hips. Sometimes, but not always, long arms and legs.
• Small bones and joints
• Inherent capacity for cardiovascular endurance

Weight Loss Solutions for Ectomorphs:

• Hypertrophy training, lifting heavier
• Ectomorphs should aim to eat at least 50% of their daily calories in the form of complex carb sources like oats, sweet potatoes, quinoa, beans, broccoli, bananas and whole wheat pasta. And the other 50% from protein and fats e.g. meat, avocados, nuts. 
• Ectomorphs should still include cardio for health benefits.

Famous Female Ectomorphs:

Kate Moss, Taylor Swift, Kendall Jenner, Miley Cyrus

Famous Male Ectomorphs:

David Beckham, Mo Farah, Paul Bettany, Tobey Maguire, Usain Bolt

 

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