The Endomorph - These people are soft, curvy and sometimes 'pear-shaped'. They tend to have bigger bones, round faces and their hips are often wider than their shoulders. Endomorphs have short arms and legs, a high waist and comparatively small hands and feet. They have higher levels of body fat than other body types, with the result that they hold onto weight easier than others. However, endomorphs also build muscle and lean mass quite easily. Of all the body types, weight loss is most difficult for endomorphs.
Famous Endomorphs Jennifer Lopez, Kate Winslet, Oprah Winfrey.
Best Diet for Endomorphs
Most endomorphs have a sluggish metabolism and therefore diet is a very important factor. You need to be particularly careful with carbohydrate and fat intake. While you should be aiming for a low-fat diet, carbohydrates are not 'the enemy'. Consume small quantities of slow-burning carbs such as brown rice, wholewheat breads, oatmeal, sweet potatoes and wholewheat pasta. Try to get most of your calories from proteins such as chicken, fish and a small amount of red meat. Eat more meals every day, but in much smaller portions – this will sustain your energy levels and give a boost to your metabolism.
Exercise for Endomorphs
For people who are predominately endomorphic, diet alone is unlikely to result in weight-loss. A combination of aerobic exercise and weight-training is also necessary. Endomorphs should do low-intensity aerobic training. In other words, if your heart rate is through the roof then you won't burn fat efficiently. Buy a heart monitor, and aim for 50-60% of your maximum heart rate. Try to do aerobic exercise in the morning, to get your metabolism ticking over for the day. Good exercises include hiking, spinning or swimming. Combine a good aerobic regime with a moderate weight-training schedule, to get you on your way to the perfect endomorphic body.
The Ectomorph - Ectomorphs are those desperately annoying individuals who burn calories exceedingly quickly and actually have difficulty gaining weight. They have low levels of body fat but have a hard time gaining muscle mass. Any weight gain tends to be on their stomach and buttocks, while they maintain slim arms and legs. They generally have quite delicate bone structure, with their shoulders, hips and waist approximately the same width – often leading to the Ectomorph body shape being compared to a 'ruler'. Many accomplished long-distance runners, ballerinas and top models are typical ectomorphs.
Famous Ectomorphs Kate Moss, Michelle Pfeiffer, Whitney Houston
Best Diet for Ectomorphs
While ectomorphs do need a higher percentage of fat in their diet to maintain their weight, they should not be tempted to indulge in unhealthy, fatty foods, as this will increase the risk of blood pressure and heart attack. They should eat a balanced diet, with a 1:2 intake of carbohydrate to protein. They should be conscious of not skipping meals and try to err on the side of eating more – not less – calories than they burn during the day.
Best Exercise for Ectomorphs
For those ectomorphs who want to lose weight from problem areas such as the stomach or buttocks, cardio activities such as jogging or spinning should help. However, ectomorphs will especially want to focus on building muscle mass by doing weight training. Unlike endomorphs, who build muscle easily, ectomorphs will require heavier weights and higher repetitions in order to build muscle. A solid combination of squats, lunges, bench presses, shoulder presses and sit-ups should put any ectomorph on their way to a beautifully symmetrical body shape.
The Mesomorph - Regarded by some as the 'best' body type, mesomorphs are considered athletic, with a medium body fat percentage and an ability to build muscle quite easily. In females, mesomorphs tend to have hourglass figures, while males will have broad shoulders which taper to narrow hips. They are full of energy and capable of a lot of physical activity. Generally, mesomorphs have great posture and a fast metabolism, meaning they can lose weight easily. Many sprinters, soccer players and tennis players would be typical of the mesomorph body shape.
Famous Mesomorphs Madonna, Demi Moore, Alicia Keys.
Best Diet for Mesomorphs
Mesomorphs should make protein intake a top priority in order to build and sustain strong muscles. Consume proteins such as tuna, turkey, eggs, salmon and chicken, along with plenty of whole foods, fruits, wholegrains and vegetables. Fats should be reduced to just 20% of your total calorie intake, with at least part of this coming from healthy oils such as olive oil or flax seed oil. Similar to endomorphs, mesomorphs should be aiming to eat six small meals a day – eating small portions of food every two hours.
Best Exercise for Mesomorphs
While they are blessed with a fast metabolism, mesomorphs should still include plenty of exercise in their daily routine to maintain their shape. Male mesomorphs are often gifted body builders, and
females too have naturally strong and powerful muscles. This means mesomorphs need to work with moderate to heavy weights to stimulate muscle growth. Many experts recommend a combination of high-intensity cardio workouts, combined with moderate weights and core exercises for mesomorphs.