Body Types

The most important thing to understand is that because we are all different, we won't all get the same results if we all eat the same foods and lifestyle - this is the main reason that what works for one won't work for another.

The only thing you can't take any control over, is your genetic make-up, unless you have surgery or take dangerous levels of hormones.

If your parents are both short, then chances are you will be short, likewise if they are both over-weight, then you will likely be over-weight. The issue here is, are you over-weight simply because of your genes or body type, or is it that you are over weight due to living in your parents inactive unhealthy lifestyle, has caused you to learn and live a unhealthy lifestyle.

Your body type will play a huge importance into your body shape, as certain body types "Ectomorph" can generally eat whatever, whenever do no exercise and gain little if any weight throughout their lives, these body types generally will have high metabolism. Another body type "Endomorph" will generally have a slower metabolism, be sensitive to carbohydrates and gain body fat easily, whilst finding reducing body fat difficult.

The final pure body type is "Mesomorph" these body types are generally athletic in nature, and find gaining healthy lean muscle tissue easily, which enables them to be able to control their body fat levels without really trying.

Having only 3 different body types does not mean that you are one of these, as you can easily have a combination of all three. Knowing what type you are will help you understand what or where you are going wrong with either your exercise or eating regime.

The following table will help you see decide what type of body shape you are, place a simple tick against each box that relates to you. You may find that your a combination of 1 - 2 or possible all 3 body shapes. Once you can determine what body shape relates to you, you can then tailor both your specific nutritional needs with your exercise regime.

Ectomorph's

Generally lean, tall and skinny without any form of exercise, due to high metabolic rates - there bodies simply burn food rather than storing it. Not only is it difficult to gain fat, the ectomorph will also find it difficulty to gain lean muscle tissue, with aerobic forms of exercise causing rapid loss in bodyweight, thus aerobic exercise should be minimal with strength training used to help gain and keep lean muscle tissue.

Ectomorph's are generally hyperactive and stressed causing a poor sleep pattern, look at reducing any stress and getting quality nightly sleep. Due to ectomorph's burning all food sources well, a diet high in carbohydrates can be consumed, however meal skipping should be avoided, the ideal ratio should be 50 - 55% Carbohydrates 30% lean proteins and 15 - 20% from healthy fat sources, as even though the ectomorph may be able to eat higher quantity's of foods, the actual food should still be healthy - no processed or junky sugars.

Endomorph's

The endomorph body shape is the unfortunate one that has a slow metabolic rate, due to low levels of lean muscle tissue and as such will find removing body fat both hard and time consuming, with additional disadvantage of being able to store fat very easily.

Low carbohydrate diets with higher protein will generally work better for endomorph's, as many are carbohydrate sensitive, with junky processed foods being easily and rapidly stored as fat. A kick start method of very low carbohydrates, 80 - 100 grams for women 150 - 175 grams for men per day for a maximum of 3 - 4 days, followed by a ratio of 40% lean thermic proteins 40 - 45 % complex carbohydrates and 15 - 20% healthy fats, can help boost metabolism levels.

Endomorph's need to be disciplined in the foods they eat to maintain their body weight, with regular cardio exercise essential to beginning the fat loss process, with the additional benefit of high repetition low weight resistance based exercises to help increase lean muscle tissue, in order to speed up the slow inefficient metabolism and prevent the bodies own muscles being used as a fuel source.

The best aerobic exercise for endomorph's is the one that they like, as often these body types have tried to avoid activity and as such the thought of sweating can be daunting.

The aim is to kick start the day with some form of aerobic exercise, ideally first thing in the morning, as endomorph's have a tendency to enjoy their sleep, which simply keeps them in a lower metabolic state. The aerobic exercise should be performed ideally on a daily basis if serious about fat loss, with the intensity sufficient to raise the heart rate to a level where talking can be done, however only for a short sentence.

Due to low levels of lean muscle tissue, aerobic exercise needs to be performed for longer periods in order to have maximal effect, the idea of 10 minute workouts is no good for cardio for endomorph's, you should be looking at a minimum of 30 - 45 minutes with ideally 2 sessions a week being up to an hour. If using the gym avoid sitting on the piece of equipment for this amount of time, try to use as many different pieces of gym cardio vascular equipment, in order to prevent boredom and utilize a greater variety of muscles, with the emphasis being on your larger fat burning muscles of your lower body (quadriceps - buttocks).

Its important to remember, that it is impossible to remove fat from one area simply by exercising that area, i.e. performing abdominal exercises is not necessarily going to remove fat from your waistline, the abdominals are a small muscle group, training these will use far less calories, however look at performing an abdominal session 2 - 3 times a week to help strengthen your mid section (core) as this will give you greater stability and less risk of back pain.

If totally new to the exercise environment, joining in a group workout will be a great way to stay motivated and learn good technique for the exercises used - always make sure that the instructor is qualified and the class is suitable for your level.

Mesomorph's

Lean and naturally rounded muscularity, mesomorph's are athletic looking without really needing to do the training or actually being too concerned about their food intake.

Due to their naturally high volume of lean muscle tissue, mesomorph's are able to gain muscularity easily whilst at the same time removing any excess body fat with just a little cardio exercise.

Having a gifted body shape will generally mean that even though there is a minimal amount of body fat, according to many out dated formula's, these people could be classed as slightly overweight, simply due to the denser muscle weighing more than the adipose fatty tissue.

Avoid the chart system for being told how much you should weigh, as clearly an athletic looking torso is not going to be over weight or unhealthy, however like the ectomorph, consume healthy natural foods rather than unhealthy choices, simply because they cause little excess weight gain. Nutritional break down should be best placed upon activity levels, higher the activity levels, the more complex carbohydrates, however for those wanting to gain lean muscle tissue, simply eat a diet of 45 - 55% carbohydrates - 30 - 35% lean proteins and 10 - 15% healthy fat options.