How To Know Your Body Type For Weight Loss – There are many popular body types found around the world. Body types vary from person to person, race, and region. All body types are beautiful in their own way. But, as far as weight loss is concerned, they need customized weight loss methods and customized solutions. Losing weight is not easy, but some problems can be easily corrected/optimized if we are aware of diet and exercise according to our body type.
To lose weight you need to eat and exercise for your body type!
How To Know Your Body Type For Weight Loss
People with an apple body type tend to gain more weight around the middle of the torso. They have somewhat similar chest and waist measurements. This body type shows small hips. Celebrities like Oprah and Jennifer Hudson belong to this category!
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Most of the time, people with apple body type suffer from heart related diseases and hence, it is important to plan both diet and exercise keeping the cardiovascular system in mind.
When you eat, fresh vegetables and fruits should occupy at least half of your plate. You should also increase your intake of organic whole grains like brown rice, quinoa and oatmeal. Also, you should eat low-fat foods like fish, low-fat organic cheese, beans, peas, nuts, etc.
A workout plan should include cardiovascular and strength training exercises aimed at reducing fat. Free hand exercises and weight training along with brisk walking or jogging should suit this body type well.
Straight or rectangular body types are generally thinner than other body types. Chest, waist and hips have the same measurements. This is a blessing and sometimes a source of frustration. It is easy to find the right clothes for this body type, but, at the same time, they are often jealous of the body curves others see.
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Straight body types gain weight around the midsection. Pudge in the middle is not healthy for the heart. Oblong body type people should eat foods rich in healthy fats like avocado. They should also eat fish, nuts, and other forms of lean protein, along with enough fruits and vegetables. A balanced diet of healthy, organic foods will do wonders for them.
Exercise should be aimed at building muscle and avoiding moderate to heavy weight gain. Weight training is very important for this body type. Knowing your somatotype — whether you’re an ectomorph, mesomorph, or endomorph — can be key to getting the results you want from your diet and exercise regimen.
By Phil Catudal, with Stacey Colino. Copyright © 2019. Available from Hachette Books, Hachette Book Group, Inc.
If you’re like most people, “What’s your body type?” You can answer the question. With a response like “hot,” “thin,” “strong,” “smooth,” “curvy,” or another adjective based on your subjective judgments. But objectively speaking, there are ways to find out what your natural born body type is.
What Are Some Different Body Types?
These objective body types are based on the concept of somatotypes, which was developed in the 1940s to describe body types with physical strengths and weaknesses, personality traits, and behavior. Further evidence suggests that personality has little to do with it. But there is research that points to differences in physiological, hormonal responses, and physical performance among basic somatotype profiles. And there is solid science behind using somatotyping for fitness and athletic training to improve performance.
To get an accurate estimate of whether you’re an ectomorph, mesomorph, endomorph, or combination type, you can go to the lab and have your body fat, bone, and muscle mass measured. You can also measure your body type
Read each of the following questions or statements carefully and (honestly!) choose the option that best describes you. If you’re not sure which of the two responses applies to you, trust your instincts or choose both — you’ll see why later.
1. Objectively, which of the following aspects of your body looks prominent (or dominant) when you look in the mirror?
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6. Think about what your body looked like as a teenager or young adult, after you reached your perfect height, before you destroyed it with poor diet and exercise habits. How did you look?
7. If you exercise regularly and you take a break for a few months, what happens to your body?
8. Wear a pair of form-fitting jeans – where on your body do they stick or hang the most?
9. When you have a serious carb-fest (think: a plate of pasta or several slices of pizza), how do you feel afterward?
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B. I usually feel better, although I notice that my ab muscles are tight or my stomach feels full.
Add up the number of times you answered A, B or C. If you chose mostly A, you are an ectomorph; Mostly B, you are a mesomorph; Mostly C, you’re an endomorph.
If your responses are evenly split between two different letters—like 5 and 5 or 6 and 4—you may have a hybrid body type. Strictly speaking, if your responses are split between A and B, you are an ecto-mesomorph; If they’re spread between B and C, you’re a meso-endomorph; And if you get your answers in a 50-50 or 60-40 split between A and C, you’re an ecto-endomorph.
If you end up with a 7-3 split between two different types, it means you’re off your true type with the right food choices, in which case a hybrid approach to diet and exercise will set you back. The right track.
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Generally thin and thin, ectomorphs have thin waists, narrow hips and shoulders, short joints, and long legs and arms. They are slim without excess body fat or significant muscle mass. Because they have a fast metabolism, they burn calories quickly, so ectomorphs are often hungry during the day; However, no matter what, how often or how much they eat, they cannot easily gain weight or muscle.
Naturally muscular, mesomorphs typically have a medium-sized frame, with broad shoulders and a narrow waist, strong arms and legs, and normal body fat. They are genetically predisposed to building muscle, so mesomorphs often need slightly more calories (because more calories are needed to maintain muscle) and more protein (again, to maintain muscle) than other types. In general, mesomorphs can lose or gain weight easily.
Because they have medium to large bone structure and more body fat than other types, women with endomorphs are often described as curvy or full-figured, while endomorphic men are considered stocky, stocky, or round. Endomorphs typically have narrow shoulders and wide hips and carry any excess weight in the abdomen, hips, and thighs. Losing weight is often a challenge for them, but it can be done with the right diet and training regimen.
This hybrid is very common, especially in the athletic world, where this body is prized for being aesthetically appealing. In fact, for both men and women, ecto-mesomorphs have the “fitness model” look. Often with a V-shaped torso (think: broad back, developed chest and shoulders, narrow waist), ecto-mesomorphs are lean and agile, with strong-looking (but not bulky) arms and legs.
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Research shows that these are the most common hybrids, including types where individuals have predominantly mesomorphic or endomorphic traits (rather than truly uniform splitting). Many bodybuilders and contact sports athletes (such as football players) have this body type. Characterized by thick arms and legs and a boxy chest and mid-section, this type looks powerful but not chiseled. (This may be partly because people with this body type retain water and fat levels above their muscles.)
People with this type of build who want to get a leaner body should be prepared to take a more refined approach to resistance training, cardio workouts, and diet so they can prioritize fat loss.
Generally, it’s a behaviorally acquired body type – basically, a person who is truly an ectomorph has added significant body fat due to poor eating habits, a sedentary lifestyle, or a combination of these less-than-stellar habits.
With long limbs and small bone structure, ecto-endomorphs often have a smooth midsection, firm chest, and much neglected upper arms and legs. To improve fitness, body composition and health, this type of highly effective plan includes resistance training and high-intensity cardio, both of which promote muscle growth and stimulate the metabolism.
Somatotypes Explained: What’s An Ectomorph, Endomorph, And Mesomorph
Ecto-endomorphs may have developed some insulin resistance, their bodies may not be as efficient at burning carbohydrates, so they should follow an endomorph-friendly diet plan – slightly higher protein intake, moderate fat intake and lower carbohydrate levels. – until excess body fat is stopped and metabolic function is optimized; Then, these hybrid types may switch to a more ectomorph approach (adding more carbohydrates).
Wells, a personal trainer, created this full-body workout
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