Depending upon your genetics, as well as your exercise and eating habits, your body shape may be quite different from those around you. Some body types make us appear like human waste disposals, while others suggest the equivalent of a human fat magnet. No two bodies are the same, and that’s why what works for one of your friends may not necessarily work as well for you.
It is possible to redesign and make the most of what Mother Nature gave you. Your body shape will generally fall into one of three main categories: ectomorph, mesomorph and endomorph. However, most of us tend to be a combination of these, as few people actually fall distinctly into one category.
Ectomorphs
They are characterised by having long torsos, and slim hips and shoulders.
They generally have delicate bone structures in proportion to their height and are good at physical activity. Ectomorphs can lose weight easily and are inclined to low levels of body fat; they struggle to put on weight and muscle.
Cardio training strategy
Your goal is to up your stamina and whip your heart and lungs into shape, but simultaneously add muscle mass, so limit your cardio exercise to no more than three times a week. Aim for 20-40 minutes per session at a moderate workout level.
Resistance training strategy
Build up muscle with 2-4 sets of resistance training exercises per body part. Use a moderate-to-heavy weight that you can lift with good form for 6-10 repetitions. As you improve, consider doing a split routine in which you work some parts of the body one day and then others the next.
Endomorphs
Endomorphs tend to have bigger bones than the other body types. They usually have round faces with larger thighs and hips. Endomorphs often have arms and legs that are short and tapered, giving them a stocky appearance. Most endomorphs have comparatively small hands and feet and a high waist. Although endomorphs have higher levels of body fat than the other body types, they can also build muscle and lean mass fairly easily. Weight loss is most difficult for the endomorph body
Cardio training strategy
Focus on doing 30-60 minutes of cardio work 3-6 times a week for maximum fat and calorie burn. Your cardio workouts should generally be done at a moderately intense level.
Resistance training strategy
Emphasise your curves by adding muscle tone. Perform a total body weight training routine three times a week, on non-consecutive days, that consists of two sets of weight training exercises per body part. Do 10-15 repetitions per set using a moderate-to-light weight. To improve body symmetry, you may want to increase the amount of upper body exercises. Try an extra set of exercises.
Mesomorphs
They possess the ideal body shape and are usually described as having a more robust and athletic build. They tend to have an hourglass or ruler shape and gain muscle mass easily. The majority of mesomorphs have broad shoulders and a narrow waist. They have a fast metabolism and can lose weight more easily than endomorphs.
Cardio training strategy
Aiming for 3-5 cardio workouts a week done at a moderate-to-fast pace should help keep you looking lean and trim. Aim for 30-45 minutes per session.
Resistance training strategy
Utilising light-to-moderate weight training, 2-3 times a week, will help enhance tone not size. You should complete a basic strength training workout twice a week, performing two sets of 12-15 repetitions using light-to-moderate weights for each major muscle group.
How much can I change my body shape – could I, an endomorph, ever look like an ectomorph with the right training?
Your genetic inheritance and your environment both hold strong influences on your body shape and size. Remember, your body is not infinitely malleable! If your parents are short and stocky, you can achieve good muscle definition and reduce excess weight, but you may never make the cover of a glossy magazine. Similarly, if you are tall and thin, you may never be able to 'bulk up' like a female shot-putter. You may increase your muscle size, improve your muscular definition and decrease body fat, but you may struggle to become an Olympic athlete.
Extract taken from Celebrity Body on a Budget by celebrity trainer Cornel Chin. Get your copy from priceworldpublishing.com
The views and opinions expressed in this article are those of the author and not of Fitness Professionals Ltd or Virtual Magazine. Consult a qualified health or fitness professional before making changes to your diet or exercise.
