How would you describe your body type? Pear? Round? Athletic? Lean? We’ve been given plenty of guidelines and stencils to categorize a body’s shape, whether it’s a fruit or a type of lifestyle, but we’d prefer to forgo the produce and just call our body type what it is: our body. Period.
For the sake of science and fitness, however, body types are often categorized to help people figure out what diet or fitness regimens will best suit them. For example, if you have a slower metabolism or are prone to a greater percentage of body fat, you need to eat certain foods and physically train differently than someone who gains lean muscle mass and has a higher metabolic rate.
With that in mind, Rodale Wellness recently opened our eyes to three other body types, this time based on each one’s level of body fat: ectomorph, endomorph, and mesomorph (more on that below). This isn’t to say that there are only three body types, but each serves as a general guideline for how best to tone your body based on your body-fat percentage.
L.A.-based Pilates instructor and dance fitness trainer Cindy Leos gave us a breakdown of each body type and the exercises that will best whip them into shape. Keep scrolling to learn more.
Leos explains that endomorphs have a smooth, round body. They also hereditarily have a hard time shedding body fat and, due to a slow metabolism, gain weight rather easily.
For starters, Leos says it’s important to limit your alcohol and sugar intake, as well as to time your carb intake post-workout. It is recommended to workout about four times per week, introducing a rep range working at a weight that provides you the proper Rate of Perceived Exertion (output) that is desired.
If you’re a mesomorph, you have a naturally athletic build and a high metabolism. These body types can also gain muscle mass easily, so Leos recommends using small weights or resistance bands in case “bulking” is a concern (oh, to be a mesomorph). She also recommends eating a low-carb diet and switching up your workout every six weeks. These should vary from HIIT to plyometrics to Pilates to yoga, for different results.
Leos says this body type is “skinny fat,” meaning you’re naturally thin, but you have a high body-fat percentage. So while this body type has a high metabolism, you have trouble putting on muscle. In this case, Leos recommends following a balanced diet and incorporating protein shakes to build lean muscle (in tandem with working out, of course). As far as exercising goes, Leos says to aim for full-body workouts that focus on control (like resistance training).
What exercises work best for your body type? Please share with us below!
This story was originally published on August 31, 2016.