We’ve all heard the expression “no two snowflakes are the same,” and if you closely examine these small balls of ice, their structures greatly differ from one flake to the next. In the same way, no two human bodies are the same, and our bodily shapes set us apart and make us unique. Our bodies are obviously important, since they’re the foundation of our physical appearance, and our body types can create obstacles for us along our journeys to becoming fit. We all experience the inevitable (and terribly annoying) “trouble spots,” and our composition can make things like losing weight or gaining muscle seem impossible at times.
In order to determine the best exercise for your body type, you must first identify what your type is, and understand the proportions of your physical structure. And this doesn’t mean pinpointing the features you feel are problematic (and hate the most), but really examining your build. Is your shoulder width wider than your hips or vice versa? What areas are prone to gaining weight first? Does your shape resemble a pear, apple, hour glass, ruler, etc.? Do you build muscle easily, or is gaining mass a constant battle? Do you consider yourself too muscular or stocky and feel that a small frame is out of reach? Depending on your answers, you are either classified as an endomorph, ectomorph, or mesomorph, and certain exercises will facilitate your fitness efforts.
Let’s start with the endomorphs, otherwise known as the curvaceous group. Many women fall into this pear-shaped (or round) category, and you’ll constantly hear them constantly complain about their big thighs, hips, and booty. The endos can gain muscle easily, but find difficulty losing inches and fat. For this reason, they should incorporate cardio into their weight training sessions. Boot camp classes, kickboxing, and circuit training routines are all great for endos, and they should strive to keep their heart rates elevated while working out! This group will also benefit from lengthening exercises like Pilates. Endos should steer clear from those thigh machines at the gym; those will only make their thighs appear larger!
The next category, the ectomorphs, is the opposite of endomorphs, and they are extremely thin and petite by nature. The women of this group might be considered lucky, while the men might receive pity due to their struggle to build muscle and gain mass. Ectomorphs have an identical shoulder and hip width, and their struggles to maintain weight make them susceptible to injury. They should work each muscle group at least once a week, with heavy weights and short repetitions. Their weight training sessions should include basic strengthening moves, like push-ups and squats. Ectos should perform cardio with moderate intensity, and focus on activities that build up their legs (like stair climbing and cycling).
Finally, we have the mesomorphs, and they are the envy of every bodybuilder at the gym (with their ability to easily gain muscle and lose weight). Their shoulders might be wider than their hips, and they are muscular, athletic, and big-boned by nature. This group should always incorporate yoga and Pilates into their routine, to prevent themselves from becoming too stocky. Interval cardio (circuit training, bootcamp, etc.) is highly beneficial for the mesos, along with basic cardio training like running and jumping rope. Weightlifting should accompany their cardio, and if they’re solely conditioning their muscles, they can use medium weights with long repetitions.
No matter what category you fit into, you should somehow incorporate strength training, cardio, and flexibility exercises into your fitness routine, and always remember to stretch after working your muscles. It is important to note that you can’t spot reduce weight, and while weight lifting builds muscle, it doesn’t burn fat. So if you carry weight in your arms, there’s unfortunately nothing you can do to solely make these limbs smaller. You must rev up your heart rate with cardio, to blast fat everywhere, then specifically target your arms with weights. Weight training is essential to create that beautiful definition, and the more muscle mass you carry, the more efficiently your body will burn calories. Yoga and Pilates are great to improve flexibility, lengthen your limbs, and strengthen those crucial core muscles. These practices are especially beneficial for those who are short and stout, and want to appear leaner and taller.
Closely examine your build, determine your body type, and endure those moves and routines that will benefit your specific frame (and accentuate your best features). Then, kiss those “trouble spots” goodbye; the only “trouble” you’ll have is walking down the street without getting bombarded by stares!
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