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Are You Exercising And Dieting Right For Your Body Type?
By Paul Becker
SECTION ONE: BODY TYPE
1) My bone structure is:
__ (a) Very Large __ (b) Large to Medium __ (c) Small to Frail
2) My body tends towards:
__ (a) Carrying too much fat __ (b) Being lean and muscular __ (c)
Being too skinny
3) My body looks:
Men answer here:
__ (a) Round and soft __ (b) Square and rugged __ (c) Long and
tenuous
Women answer here:
__ (a) Pear-shaped __ (b) Hourglass-shaped __ (c) Mostly straight up
and down
4) As a child I was:
__ (a) Chubby __ (b) Normal __ (c) Too thin
5) My activity level is:
__ (a) Sedentary __ (b) Fairly Active __ (c) Over active, can't sit
still
6) My approach to life is:
__ (a) Laid back __ (b) Dynamic __ (c) Worrisome
7) My metabolism is:
__ (a) Slow __ (b) Just right __ (c) Too fast
8) People tell me:
__ (a) I should lose some weight __ (b) Stay the same, that I look
fine
__ (c) I should gain some weight
9) If you encircle your wrist with your other hand’s middle finger and
thumb:
__ (a) Middle finger and thumb do not touch __ (b) Middle finger and
thumb just touch
__ (c) Middle finger and thumb overlap
10) Concerning my weight, I:
__ (a) Gain weight easily, but find it hard to lose __ (b) Gain or
lose weight fairly easily. Usualy stay about the same weight __ (c)
Have trouble gaining weight
11) I am hungry:
__ (a) Almost all the time __ (b) Just at meal times __ (c) Rarely
12) People would describle me as an:
__ (a) Emotional person __ (b) Physical person __ (c) Intellectual
person
RESULTS
Give yourself a 1 for each A answer, a 2 for each B answer and a 3 for each C answer. Add them up and divide by 12.
Look below at the number you now have. If you come up with a fraction, for example 1.5, then you are somewhere in-between those two body types. And recommendations would be a middle approach.
1.
You tend towards being an Endomorph, you biggest concern should be the losing
of fat and adopting a lifestyle that keeps it off.
Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises).
You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet.
Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.
2
You tend towards being a Mesomorph and have a naturally fit body but to maintain it or improve it you should exercise and correctly for your type.
Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be careful not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women
and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it).
Stick to a good healthy to keep you lean and muscular, and watch for any slow creeping fat gains.
Engage in and enjoy aerobic activities, sports, etc. but do not overdo.
3
You tend towards being an Ectomorph, you should concentrate on gaining weight in the form of good lean muscle tissue (some women that are too thin may also want to put on a little fat to look more feminine).
Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets).
Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often.
Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your weight and looks.
History
In the 1940s, Dr. William H. Sheldon introduced the theory of Somatypes. His theory described three basic human body types: the endomorph, characterized by a preponderance of bodyfat; the mesomorph, marked by a well-developed
Musculature; and the ectomorph, distinguished by a lack of either much fat or muscle tissue. He did also state that most people were a mixture of these types.
Sheldon's description of three body types has become an integral part of most literature on weight loss, fitness and bodybuilding.
The three body types are further described below.
ECTOMORPH
Fragile , Thin, flat chest , delicate build , young appearance , tall , lightly muscled , stoop-shouldered , large brain ,Has trouble gaining weight. Muscle growth takes longer.
MESOMORPH
Athletic, hard, muscular body overly mature appearance rectangular shaped (hourglass shaped for women) thick skin upright posture gains or loses weight easily grows muscle quickly.
ENDOMORPH
soft body , flabby , underdeveloped muscles round shaped , over-developed digestive system, trouble losing weight , generally gains muscle easily.
CONCLUSIONS
When you know which type you are (or which mixture) and and exercise correctly for that type, you will make much better progress.
While some women may think that Kate Moss is the ideal, from a fitness view point she really isn't. And many women who tend to be endomorphic will save themselves much suffering by not striving to change themselves into ectomorphs, it's not going to happen. Conversly a true ectomorph who wishes to be a Sumo wrestler would also be in for a big disappointment.
Your goal should be to look as close as possible to (or stay looking like) a mesomorph. With the correct exercise and this can be attainable, and while you may be a bit upset that you have to work hard to look good while the true mesomorph looks that way naturally, at least you will still be fit and look good. And even the mesomorph will find, as he/she gets older that some exercise and is needed if they want to continue to look good and be fit.
Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at trulyhuge.
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