“Don’t relax your efforts,
Otherwise it will take you a long time
to achieve what you are after.”
Zen master; Roshi Philip Kapleau
Physique, Physical, Movement and Activity Secrets Revealed
through
Measurements and Characteristics
of the human frame
Exercise ferments the humors, casts them into their proper channels, throws off redundancies, and helps nature in those secret distributions, without which the body cannot subsist in its vigor or the soul act with cheerfulness.
Joseph Addison (1672 - 1719), The Spectator, July 12, 1711
This book is written for anyone and everyone interested in their health, well-being, weight loss, management and fitness levels. For those of us who are not sure our current exercise regimen is working, some who are interested in learning more about their bodies, the human system, how physique can hold cues and clues as to what will work and what not, for that particular body type and build and customizing an exercise plan that actually works and addresses individual needs and specific areas, aspects and problems, this guide will take you from start to finish!
According to the online free encyclopedia at www.wikipedia.org, the term in use and under scrutiny here, namely body types, can be defined as having several meanings, common uses and mostly refers to
- A description of any kind of human body shape. This will include references and descriptions such as slim, fat, tall, petite, wide-shouldered, pear shaped and others
- It also goes back to an older classification system, dating back to the early 1940s. Here, humans were classified or sorted into three different body types. This is still today at times utilized, especially in and for modern weight training and exercise; (also called ‘somato-type’).
With roots so firmly planted in psychology and fitness sciences, there is much more to this seemingly correlated items in question BODY TYPE and EXERCISE. It seems like a logical inference that the one will have something to do with the other. The physcial properties, dynamics and system and its functioning, optimal peak performance and movement particularly will have to be related somehow. This bond and commonality, we will be taking under closer surveilance and investigation during the course of these musings and discussion.
The founder or pioneer behind this classification system (William Sheldon), started associating body types and temperament, personality types and more with each other, looking for commonalities and bonds that brought them closer togeterh. This idea is, have and will still really be catching on in recent years and the near future, as more and more practitoners, consumers, fitness trainers, and other experts (even lay-people) discover that there is not really any ONE-EXERCISE-PROGRAM-FITS-ALL type of solutions for everybody. We are moving more and more away from this approach and closer to custom-type exercise routines that have something to do and say with regards to different body shapes or ‘types’. Our physical properties, height, weight etc. has always figures into calculations like BMI and more, and fitness assessments did make a note regarding this, but not a lot of attention has been given to it much.
Using body type in this fashion, actually have you looking at physical form and appearnace, tissue (muscles, disgestive and nervous systems), to get a better handle on what might work best for that particular shape, metabolism and person, (individual/group), in general and specifically, is in question here.
This can then be translated into a customized-tailored exercize regimen, routine, work-outs and plan, to get results, not necessarily weight-loss, but overall fitness, increased well-being and health. It advocates more of a holistic-type approach to both exercise, fitness, weight loss, management and self-preservation. The premise is to use what nature has bestowed upon and given naturally, the processes and dynamics of the body, to get the best results.
Trying to grasp and capture the variation in human physical properties and appearance is also known as anthropometry or the measuring of the human being. Utilizing these bodily dimensions and then customizing products around it, is quite a common practice in fields like ergonomics, clothing design, even architexture. Not so much so in the field of fitness, health and wellness, weight loss and management, and overall optimal functioning type considerations, products and services. We have somehow overlooked, underestimated or not conisdered it seriously enough it seems. It can in fact hold and harbor some real secrets, cues and clues as to what to expect when we use the one to better understand and maximize the other. Quite the thought! How revolutionary is that?
Most of the initial findings in the anthropometry, was based on Sheldon’s work. He took extensive care to meticulously observe and document these variations in body types. This was done in one of his most well-known experiments where he actaully photographed the living bodily features and physique of approximately four thousand males (taking a look from all angles (front, back and sides)
THREE TYPES WERE identified in this fashion. These are the so-called SOMATOTYPES.
ENDOMORPH – digestive system, prone to being somewhat overweight, being more tolerant, creatures of comfort, routine and habit, luxury matters, loving eating, interaction with others (people and food) Jolly, round and fat – typically obese-prone.
Research has shown time and again that modern trends indicate that this particular type is at higher risk for conditions like addiction, substance abuse, depression, bipolar and panic attacks (related disorders, discsomforts and being overweigth, unhealthy, carrying extra pounds around).
MESOMORPH – muscle, heart and blood, prone to be more muscular, well-built, stronger physique, even athletic build. High-energy, outgoing, strong-willed and tempered, dynamic, even coming across as risk-prone, active and sporty, competitive. Butch or Jock-types like football players will typically fall into this category.
ECTOMORPH – nervous system, prone to being somewhat underweight, thin or slim. Artistic by nature, more sensitive, self-aware and socially reserved.
(Source link for graphics: http://www.time-to-run.com/physiology/bodytype.htm)
Number values were assigned between 1 and 7 for each of the body types and predictions made regarding myriads of things.
Biometrics and measurements of the human frame are closely related and modern trends try to accommodate both.
This is not about anatomy or physiology, it has to do with opinions, behavior and some psychometric data, studies of old that still resonates well today. It paves the way for future research into the dynamics and applications of these and similar sciences, as we continue our on-going quest to better understand our human bodies and system, how they work, function and should be in peak condition, optimal performance.
Your own body-type perception can have an effect on you, your behaviors and more. The labels might have you favoring one or the other through a bias/prejudice filter.
As we delve deeper into some of the more neurobiological types of study, research and recent development of new scientific methods, to measure and determine truths about these different body types, we might just be on the brink of a breakthrough. Some of the body type theory can even be traced as fas back as Aristotles thinking and teachings.
According to the legacy of some of the initial research and classifications, including some criminology type work done in France by Alphonse Bertillon (1853), some of these boney structures and characteristics indicate human physique variation, as unique as fingerprints for example (that only came later) and that they can be used to tell people apart, they are that distinct and unique. These measurements also do not change a huge degree throughout your adult life. In total there are eleven measurements that depict and capture these ‘body type’ features. They are, (in no particular order):
- Bust: Length of torso from head to seat, taken when seated
- Height
- Length of head: Crown to forehead
- Length of left cubit: Elbow to tip of middle finger
- Length of left foot
- Length of left little finger.
- Length of left middle finger
- Length of right ear
- Stretch: Length of body from left shoulder to right middle finger when arm is raised
- Width of cheeks
- Width of head: Temple to temple
There are numerous exercise programs customized for and around the three body types, even customized for combination-type bodies and needs. We will take a couple of quick overviews of how these two things EXERCISE and BODY TYPES work together effectively to get you success and results.
THE WONDER OF OUR HUMAN BODIES
We are designed and put together to move. The human system and body works with and through balance and equilibrium, to function optimally. It has to be in motion to be at its best. We need to burn calories and be on the move to stay in shape and optimal health. This premise and argument, makes exercise a necessity, not a luxury!
The dynamics and activity range of motion and workouts that we put our bodies through can affect a lot of aspects, like health, longevity and even fitness levels.
Exercise is one of the most natural, if not the main way we have to
- Build muscles
- Get rid of excess weight
- Improve your appearance (physique)
- Let your body be all that it can be
- Optimize our body’s full potential
- Overall well-being
- Regularly burns calories
- Vary our routines to get the best from every aspect and characteristic of our body/type
- Where we can put what nature has given and provided us to great use!
Customized fitness plan and diet/nutrition based on body type, are great ways to get and stay in shape.
Each and every one of us needs a variety and variation in our exercise plans, a wide range, or specific types of workouts and diets, fit to our physical characteristics.
If you have to look at yourself in the mirror, find the characteristics that are the closest to what you/others see, observe and think fits you to a tee:
BODY TYPE # 1: ENDOMORPH
HOW TO TELL – YOUR DIAGNOSTIC CHEATSHEET
- Cannot lose weight or fat easily
- Curves (visible)
- Fear of bulking up if doing too much exercise or weight training
- Gaining muscle quickly
- Look fit overall
- No weight training typically done
- Pear-shaped physique and appearance
- Round
- Soft
Some initial exercise suggestions for this body type or shape:
- 1 exercise per body part
- 2 sets with a weight with 10-12 repetitions.
- Boosting metabolism
- Burning calories and fat (aerobic/high cardio)
- Cardiovascular workout
- Circuit and full body strength training
- Compound exercises might also to the trick
- Exercise with rest periods in-between
- Light weight training will do wonders for this type of physique
- Priorities include building strength/muscle, changing the shape a bit for optimal functioning
- Regimen or workout frequency:
Result: Body Shaping, toning and sculpting are top priorities and outcomes with persistence and disciplined work
Recommended work could include:
- 20 Minute Full-out Aerobic Body Workout
- Cross-trainer
- High Low Sculpt Class
- Interval Step Class
- Spinning Class
- Tae-Bo or kickboxing classes
- Treadmill Walking w/Incline
- Walking Uphill
- Weight loss Workouts
What to eat and how to adjust your diet somewhat to accommodate and support some of the work that you are doing on the exercise front to let the shape come to its full potential:
DO NOT:
- eat a lot of sugar, starch and carbohydrates
DO:
- TAKE IN LOTS OF FIBER AND STAY HYDRATED
- LOWER all fat consumption to less than 20% of your total intake
- LOAD UP on fresh foods, fruits and vegetables
- EAT smaller meals throughout the day to keep your bodily functioning at its optimal level
BODY TYPE # 2: MESOMORPH
HOW TO TELL – YOUR DIAGNOSTIC CHEATSHEET
- Burn calories quickly and lose weight when want to
- CAN easily lose fat
- Hips smaller than shoulder dimension – yet in proportion
- Medium to large frames
- Wide shoulders
Some initial exercise suggestions for this body type or shape:
- 3 exercises per body part
- 3-4 sets with 12-15 repetitions.
- Circuit training
- High-intensity cardio often
- Moderate weights
- Strength training
Result: Strength Training/sculpting top priority and outcome, with persistence and disciplined work
Recommended work could include:
- Athletics
- Circuit Training
- Core Training
- Cross-trainer
- Crunch Cardio
- Pilates and Yoga
- Rope Jumping
- Running
- Stairmaster
- Step Class
What to eat and how to adjust your diet somewhat to accommodate and support some of the work that you are doing on the exercise front to let the shape come to its full potential:
DO:
- EAT more when you are working out
- TAKE IN protein on a regular basis for muscle maintenance and tone
- EAT healthy fats and oils in moderation (20-30% of intake and total calories)
BODY TYPE # 3: ECTOMORPH
HOW TO TELL – YOUR DIAGNOSTIC CHEATSHEET
- Hard time building any muscle
- Shoulders and hips are the same size (with little variation)
- Slim
- Smallish build
- Tendency to ‘over-train’ somewhat
- Thin
- Weight fluctuates a lot and significantly
Some initial exercise suggestions for this body type or shape:
- Heavy weight workouts
- All muscle groups need work (regularly and frequently)
- Cardio
- 2-3 exercises per body part
- 3-4 sets with 6-10 repetitions
Results: strength and muscle added top priorities and outcomes, with persistence and disciplined work
Recommended work could include:
- Core Training
- Kickboxing Class
- Martial Arts
- Tae-Bo
- Treadmill
- Walking
- Work on buttock and thigh area
What to eat and how to adjust your diet somewhat to accommodate and support some of the work that you are doing on the exercise front to let the shape come to its full potential:
DO NOT:
- EAT or consume lots of empty calories - convenience, junk, fried or fast food
- Have trans-fats in your diet
- Skip any of your meals
DO:
- Eat lots of protein and carbohydrates (grains, granola, nuts, dried fruits)
- Fats and healthy oils (as much as 30% of total intake calories)
It follows that many feel that your body type, shape and physical characteristics and feature can oftentimes greatly affect the nature, intensity, type and duration, frequency and effectiveness of your exercise routines, workouts and regimen overall.
Body types can also refer to the appearance of the body shape, namely pear (fat stored below, lower waist, hips and thigh areas), apple (fat stored in mid-section, above waist) or ‘banana’ (more slender – fat evenly distributed).
Body shape or type are just parts of the large puzzle in question here for either fitness training, weight loss and management and overall toning, sculpting and functioning.
It becomes quite apparent that body type and exercise are intrinsically linked and correlated.
DO NOT TRY AND HIDE OR DENY IT!
It does not matter what our age, culture, dimensions, weight, conditioning, physique, we are one of or a combination of these basic ‘body types’.
It is inherent in all of us, and in our genetic coding and heritage!
Get to know your own type and preferences – it is of utmost importance that your self-awareness and knowledge about what works and what does not for you figure into any fitness routine or exercise regimen that you undertake
The classification system might be old, yet it is highly general and applicable, with individualization and customization to your specific needs paramount and quite possible (we would argue essential!).
We have to appreciate our strenghts and weaknesses, natures natural bounty and not need to be something we are not likely to be or achieve or strive to look like somebody else , which is highly unlikely too! Being realistic in our own expectation is key too. Skinny, beefy or ripped – it might not all be destined for you!
A combination approach to diet, exercise and even weight, core or strength-training is the best approach for a balanced process and realistic outcome that is best of you, regardless of your condition today!
You are born with and pre-dispositioned, endowed with certain physical properties and generics, which you can neither deny, fight or change! Your inherent ‘structure’ or frame will remain the same. What you put and accumulate on that frame is where your action-plan comes in, combining in its essence both exercise and body type, to get the best results, from synergy from both elements and dimensions.
You need to start of by also asking the right type of questions, like, what is it that your body in fact needs? This will guide you as to what types of exercises will in fact be best for your case, needs and circumstances.
There are different types of exercises with different types of outcomes.
- Cardio, aerobics, burn fat better (walking, running, rowing) Low effort for long periods – to lose fat, the endomorphs might actaully consider doing more for longer to get the desired result or effect. Slow metabolisms and excess weight make it harder to do, bringing their overall fitness levels down a notch or two.
- Muscle toning (anaerobic exercise), burns carboydrates, not fat, strengthening and sculpting. More repetitions and intensity is required for short periods of time to get the optimal result, (push ups, chin ups, squat thrusts, power jumps)
- Weight training good for all three the types – buildling muscle and burning fat (the perfect balance and combination for optimal result(s).
Effective fat and weight loss will only occur with realization, recognition and awareness, focused work based on these categorizations, cues, clues and body types characterizations out there. It helps you think differently about what to do, when, how often, for how long to get the results that you ultimately want, need, desire and deserve!
WHAT THIS ALL MEANS FOR A PERSONAL EXERCISE REGIMEN
For ENDOMORPHS who sport a solid bone-structure, are big boned and larger in stature, a chubby, roundish face, larger than normal lower, thicker trunk and thighs MORE work and patience will be required to get to the visible desireable results from exercise, diet and weight loss, maintenance and toning.
This type is particularly challenged in that they carry around a high percentage of bodily FAT. They are most challenged losing it around the midsection portions of their bodies.
Weight maintenance and contol will always be an ongoing battle and if you know that, you can plan and work with and around it.
ONE WORD: DETERMINATION = prerequisite!
The good news for ALL body types – YOU CAN MAKE A DIFFERENCE AND USE/TRAIN YOUR BODY TO LOSE WHEN AND WHERE IS HAS TO EFFECTIVELY BY TARGETING IT SPECIFICALLY AND WORKING IN A PARTICULAR MANNER TO GET THE RESULTS NEEDED.
Tp review, the classification system SHELDON used, typifies THREE body type category descriptors – they are:
Endomorphic Body Type
Soft body
Underdeveloped muscles
Round shaped
Over-developed digestive system
Associated personality traits:
Love of food
Tolerant
Evenness of emotions
Love of comfort
Sociable
Good humored
Relaxed
Need for affection
Mesomorphic Body Type
Hard, muscular body
Overly mature appearance
Rectangular shaped
Thick skin
Upright posture
Associated personality traits:
Adventurous
Desire for power and dominance
Courageous
Indifference to what others think or want
Assertive, bold
Zest for physical activity
Competitive
Love of risk and chance
Ectomorphic Body Type
Thin
Flat chest
Delicate build
Young appearance
Tall
Lightly muscled
Stoop-shouldered
Large brain
Associated personality traits:
Self-conscious
Preference for privacy
Introverted
Inhibited
Socially anxious
Artistic
Mentally intense
Emotionally restrained
Let physical characteristics be your better/best/one guide to get the right approach that is a good fit for you. Your body shape is pre-determined, your appearance and condition you keep it in is NOT! YOU CAN MAKE A DIFFERENCE! You will not necessarily 100% fit one or either of the cateogires. For most of us we are more of a combination-type. There are numerous models that caputure and illustrate this truth. Here is but one illustrative example from online sourcing – IT IS REFERRED TO AS THE RICHMAN BODY TYPE CHART – get yours from
http://www.soundfeelings.com/products/alternative_medicine/weight_loss/body-types.htm
Howard Richman, author of Weight Loss and the Art of Focusing: Three Easy Non-Diet Steps to Permanently End the Yo-Yo Cycle,
According to this chart and methodology there are as many as 45 types or shapes to consider. Bodily proportions, rations and build, stature, bone structure are actaully all represented in this chart, and some reckon a less limiting approach to some of the other systems mentioned here up to this point. There are more variations at stake here and takes a positive outlook on how do define, depict or characterize the ‘perfect’ body. Body and self image are therefore not confused and this tool has been highly effective when used when eating disorder patients or even the extremely obese.
Each of us matter in our own right and there is no right or wrong, just realities and nature, some bad habits, choices and behaviors. All things we can do somethings about and with. We do not have to exert or push ourselves to try and be another shape, something we cannot or will not achieve, no matter how hard we try, just because it is trendy or the ‘right’ thing to do. We need to recognize these natural variations and appreciate them for what they are. Getting into some good habits, diets, nutrition and active, healthy, balanced living should rather be the focus, than mere weight loss, maintenance and/or muscle toning or both. It is more inclusive of the wide range and diversity present in the broader population!
This system calls upon the strenghts and variation as a PLUS, not something to struggle or battle against, sigh or give up on. Variety is the spice of life the saying goes! This illustrates and embraces that concept MORE.
As part of the base premise of this approach and philosophy, any variation on this theme, every human, regardless of shape, or body-type can lose or gain weight.
This is the equalizer that flattens the playing field and places all on equal footing, promise, potential and possibilities. IT IS WHAT YOU DECIDE, DO AND ACT upon that makes the difference!
Bodily ratios and proportions actaully forms the backbone of this classification.
There are many different people out there, with very different needs, lives and yes of course also dissimilar occurences and manifestations of fat or thin (presence or absence of excess body fat).
The system comprises of nine basic structural shapes
Of these NINE options, there are also four levels of fat variation.
Height and weight rations guide your decision and diagnostic on where on the chart you will precisely fall.
This approach and synergy between broader body type descriptors and categories, allow us to set more attainable, better, holistically speaking healthier, feasilbe goals for fitness, weight, wellp-being and balanced living.
Excerpts from Tom Venuto’s book: Burn the Fat, Feed the Muscle, available at http://www.burnthefat.com/ gives great guidelines and personal action items, approaches that each BROADER ‘body type’ categorization can follow. We highlight some of them below to assist you in customizing a plan and program that is custom-fit and match your needs, build and goals.
You can very easily get entrenched in and intrigued by the innovative approach and in-depth study of human body types, variations and physical characterization or classification. Some systems as we have seen are more broad and inclusive, others more limiting and simplistic, yet in does show a link between what nature and our genes have given us, what we can do with and through it, for optimal functioning and more. You can utilize somato-typing in your exercise, diet and personal plan to lose, manage, maintain and sustain your optimal conditioning and peak performance THAT IS RIGHT FOR YOU!
For the purpose of clarification and detail, not labeling…
Endomorphs
- Others describe them as having large joints (big bone structure) or heavy-set
- Their main characteristics and descriptors always include pudgy, set, fat or chubby, egg-shaped, roundness
- They are facing the most challenges when it comes to losing weight and keeping fat off. They have to work much harder at it over a longer period of time, sometimes leading to frustration and disappointment.
- They carry with them large amounts of excess body fat - normally around and below the waist, hips and thighs.
- Typified as the "fat storing or retainers."
Mesomorphs
- Fast metabolism.
- Gain muscle, tone and definition quickly.
- Typified as the "genetically talented and geared for weight loss" naturally lean, muscular
- With seemingly effortless and enviable ease they lose fat
Ectomorphs
- Extremely low body fat.
- Slender and quite bone-like in appearance
- Typified as lean, skinny types.
- Very thin
You might find yourself naturally identifying with one predominant type, but may very well be a combination type, perhaps even of all three.
You could have a degree of each of the characteristics of each body type. There are many different variations and when using the 7 point scale to indicate predominant first, secondary, then tertiary body type, there are in actual fact, quite a few variations on a theme.
You can use the following cheat sheets for each predominant type to come up with your very own personalized, custom, tailored action plan to be fit, healthy and functioning optimally, making the most of BOTH exercise and body type, with a supporting relevant diet and nutrition, wellness path and underpinning as well.
The Ectomorph
KEYWORDS AND FEATURES – CHARACTERISTICS
NO CHALLENGES WITH WEIGHT, FAT, loss, maintenance
- Active
- Angular, projecting bones
- Burning calories fast and efficiently
- Cardiovascular exercise whatsoever
- Eat often, small meals
- Exerting a lot of body heat
- Gain no fat
- Highly effective metabolisms
- Long limbs, linear
- Low levels of body fat without even working out
- Maintain low body weight and fat easily
- Minimum to no fluctuations in body weight
- Narrow shoulders
- Narrow weight ranges
- Naturally lean
- Naturally skinny, wiry
- No excess body fat ever, since childhood
- Normally lose excess weight if any quickly (rare)
- Not do too much cardio
- Not quick to gain muscle
- Often do body-building, weights and strength training
- Skip meals
- Small joints and waist
- Small-boned
- Tall
- Typical low calorie intake
- Wanting to add muscle
- Weight and body fat both drop very rapidly
Required for optimal results and success:
- Challenge keep both weight and muscle up and constant
- Natural balanced state of well-being and optimal mass
- Persistence and hard work
- Should manage calories constantly
- Want to build impressive physiques with excellent muscular definition. If they stop training, the muscle loss will start immediately
General tendencies and strategies
- Do not store carbohydrates as fat
- Extremely hard to gain weight
- Fast metabolism – they burn up everything, even when overeating
- High carbohydrate diets are ok
- High energy levels
- It takes years of hard weight training and heavy eating to overcome this body type
- Losing fat without even trying really hard
- Low strength levels prior to starting a training program
- Natural born endurance athletes
- Respond best to low volume, brief, infrequent, high intensity weight training
- Small wrists and a light, delicate bone structure
- Some just store fat in their upper bodies and less to none in lower portions
- Some will have qualities or ectomorph components in their combination type
- Sometimes hard to maintain weight
- Sometimes insomniacs
- Successful at distance/endurance sports
- Tendency to be overactive and restless - even hyperactive
Training And Exercise
- As they are they actually shrink in size
- Avoid fast food and watch not snacking on unhealthy food-stuffs
- Avoid overtraining
- Conserve energy
- Consistency in training and diet are key
- DO less, more often
- DO NOT SKIP MEALS
- Good fats and oils, complex carbohydrates (50% of daily intake can be carbohydrates)
- High intensity training programs
- Keep calorie intake on the high side and consistent
- Lean proteins –up to 30% of daily diet
- Lean through and for life
- Meditation can be helpful.
- Minimum cardio (15-30, 3 x per week)
- No daily exercising is required or necessary
- Pick healthy and fresh foods
- Plenty of rest in-between workouts
- Reduce stress and worry – stress reduction techniques
- Relax and even get extra sleep, nap or shut-eye if you can
- Sessions should not be too long
- Slow down and optimize your metabolic rate (typically FAST)
THE MESOMORPH
KEYWORDS AND FEATURES – CHARATERISTICS
NATURALLY ATHLETIC - GENETICS ARE IN THEIR FAVOR
- Blessed with a good physique
- Body-building naturals
- Broad shoulders
- Broad/square shoulders
- Chest dominates over abdominal area
- Controlling body fat is easy
- Do not store carbohydrates as fat
- Fast metabolism
- Gain muscle and lose fat easily
- Gaining muscle is easy
- Gaining strength just happens
- Getting fast results
- High carbohydrate diets are acceptable
- High energy levels
- Highly efficient
- Large, round muscle bellies
- Losing body fat comes naturally
- Medium joint circumference
- Medium-sized joint
- Muscular
- Natural-born athletes and bodybuilders
- Naturally lean and strong (even without working out)
- Responsive systems – with minimum effort, maximum results
- Small waist
- Successful at strength and power sports
- Very low body fat
- Very muscular arms, shoulders and chest
Required for optimal results and success:
- OVER-CONFIDENT: Can do absolutely anything and still look good and get results, so they do not often bother as much with workouts
- NOT BE COMPLACENT and coast along and do not train as much
- Not reach full potential - Even lazy
- Often lack some needed discipline, willpower and determination
- Do not necessarily attain high levels of physical achievement
Training And Exercise
- Clear goals need to be set
- Do not merely consume anything and everything because you can
- Do not skip your workouts
- Exercise and workout regularly (3 times a week)
- Make health a priority
- Make training and eating well a priority
- Pay attention to what and how much you eat
- Watch what you eat
THE ENDOMORPH
BLESSED WITH A SLOW METABOLISM - WORK HARD BUT STRUGGLE!
- Store fat easily
- Large framed
- Medium to large joints
- Heavy bone structure
- Sometimes insulin resistant
- Some carbohydrate sensitivity
- Problematic body fat control
- Refined sugars and complex or processed carbohydrates are NOT GOOD AT ALL – it gets stored as fat quicker than for other types
- High-protein diet and nutrition best-suited
- Eating healthy is a priority and necessity, not a choice!
- High levels of nutritional discipline
- Tend to eat too much and the wrong types of foods
- CANNOT CHEAT – IT WILL SHOW!
- Unforgiving slow metabolic rates
- Suffers setbacks and disappointments, not losing weight
- Cannot lose fat with diet alone
- Boosting metabolism is essential
- More cardio required (even every day to lose weight)
- Can lose body fat – but a challenge
- Need a detailed, well-constructed training and nutrition program
- Restrict carbohydrates drastically
- Need to stimulate sluggish metabolisms
- Naturally high levels of body fat (often overweight)
- Usually large boned, large joints, large frame (but not always)
- Short, tapering arms and legs
- Smooth, round body contours
- Round or pear shaped body
- Wide waist and hips
- Waist dominates over chest
- Tendency to always store excess calories as fat
- Cannot get away with overeating
- Weight maintenance is a tough challenge
- Slow moving
- Lacking energy
- Slow thyroid or other hormone imbalance (sometimes)
- Fairly good strength levels
- Fewer calories burned at rest
- Falls asleep easily and sleeps deeply
- Extremely difficult to lose weight (requires great effort)
- Bouts of fatigue and tiredness
- Stop exercising, gain weight
- Lose weight extremely slowly, to not at all (even if they exercise)
Required for optimal results and success:
- Boost in metabolism that comes from exercise ABSOLUTELY ESSENTIAL
- Carbohydrate restriction
- Exercise is an absolute MUST
- Extreme levels of discipline and
- High levels of activity
- Higher protein levels - High protein, medium to low carbs
- NO SUGAR!
- Respond best to frequent, even daily, training
- Well-planned, strategic approach to nutrition and training
Training And Exercise
- Avoid excessive sleep
- Be consistent and persistent
- Be less PASSIVE – MORE ACTIVE!
- Diet and no exercise = FAILURE!
- get active and stay active! You have to get moving!
- Get more activity in general
- High rep compound leg exercises (squats, lunges, leg presses, etc) Toning classes, yoga, pilates
- Increase your training frequency and duration
- Large amounts of cardio (4-5 times per week)
- Lots of sports or recreational activities
- Make a lifelong commitment to fitness
- Make staying constantly in motion a priority
- Metabolism-stimulating exercise - increase fat burning
- Stay motivated
- Train hard - push yourself to train harder every day and repeatedly beat your own personal best.
- Weight training and aerobic training
You cannot always tell your body type or those of others based solely on what you observe, see, postulate and/or perceive, or interpret. Our bias and prejudice also feeds into this. .
Think about how you/they looked or appeared to be even before training.
How your body responds to training truly also shows you your body type. Nature will reveal its inner secret and characteristics, strengths to you, if you know where to look and what to look for.
Do not underestimate genetics and what nature has given you – it can count in your favor and contain cues and clues as to what to expect and do to effectively live healthier!
Look for the tell-tale signs in your body type and shape, how your body functions, to come up with the exercise strategy that is best-suited to you, your case, circumstance and particular challenges, obstacles, promise, potential and opportunity.
You can greatly enhance your activity and exercise routines by specifically customizing them to your Individual Body Type.
In a recent article by Melinda S. Sothern, T. Kristian von Almen and Heidi Schumacher (Authors of Trim Kids) SEE FULL ARTICLE AT http://www.ediets.com/news/article.cfm/3/cmi_558762, some key insights on this is shared based on research and evidence in recent years on the topic.
It is summarized and adapted here for your use, reference and convenience:
Mesomorph
Muscle: Fat = HIGH
Body-shape – hour-glass
Best exercise: strength, power and endurance
Types of exercise or sports for optimal results
- Baseball
- Boxing
- Discus
- Football
- Gymnastics
- Ice Hockey
- Ice Skating
- Long Jump
- Martial Arts
- Shot-Put
- Springboard Diving
- Sprinting Events
- Swimming
- Track And Field
- Tumbling
- Water Polo
- Weight Lifting
- Wrestling
Endomorph
Muscle: Fat = HIGHER
Body-shape – Pear, Round, Soft
Best exercise: middle-distance or moderate intensity activities
Types of exercise or sports for optimal results
- Swimming
- Synchronized Swimming
- Dance
- Brisk Walking
- Martial Arts
- Tennis
- Archery
- Bowling
- Sailing
- Golf
- Softball
- Hiking
- Snorkeling
- Scuba Diving
- Waterskiing
- Middle-Distance Field Events
Ectomorph
Muscle: Fat = LOWER
Body-shape – long and rectangular-shaped
Best exercise: long-distance events
Types of exercise or sports for optimal results
- Basketball
- Cross-country running
- Field hockey
- Field sports
- Football (running back)
- Ice hockey (offense)
- Marathons
- Pole vaulting
- Skiing.
- Soccer
- Swimming long distance
- Track and field long-distance running
- Triathlons
To find the exercise balance, type, duration and style that are best and right for you will take some doing, experimentation and working with a professional, to assist you work your way through customizing your personal action plan. It will be worth the time, effort, energy and cost you invest in it! Your muscles and genetic make-up are just part of this equation.
However, you will have to know what your genetically determined type and pre-suppositions are, in order to utilize them best in your favor.
This will help you choose best between activities and sports that are best suited to your body type and needs.
- Moderate- to vigorous-intensity
- Long-duration exercises
- High-intensity
- Short-duration exercises
- Middle-distance
- Moderate-intensity events
Some are competent in all types of sports or activities. What you like and prefer also figures into this equation.
Try to create and inviting environment, with no pressure and have FUN with and while doing it!
Variety is good – keep it up and stick to your plan for the optimal results and success that MATTER TO YOU – regardless of your body type!
Knowing where and how you store/use fat and energy are great indicators on what to do with diet and nutrition.
You need to also accept your own and other kinds of body types.
Our biases and prejudices should not allow us to be judgmental, one type is not BETTER than another. We each have our own unique body type, shape and condition. It is up to each of us individually on what we do with and to that body.
Here are some more suggestions on how to make exercise and body type work for you:
- Opt for aerobic exercise whenever you can
- Make it a priority to burn large amounts of fat
- Understand and distinguish hidden, empty, necessary, quality calorie intake.
- Know the difference between fat and fuel! (nutritionally speaking of course)
- Listen to your body – it is the best barometer as to what you need when. You can vary the pace of your exercising based on body type needs.
- Boost metabolism when required and make healthy living all round a top priority.
- It’s healthy to accept your body type and like yourself for who you are NOT ONLY WHAT YOU LOOK LIKE or appear – which face you show to the world, your outer appearance. Body and self image need not be confused.
Also consider your physical posture and frame, your bones. Bone density and heaviness go hand in hand as well. Depending on your cultural heritage, ethnic group and genetics, you might also be pre-disposed to carry along more weight.
Whether you are small, medium or large, exercise and body type secrets unlocked and unleashed on your life can only serve to better your overall conditioning. The better you understand the underlying principles of both of these, the more effective your routines can be, the better you can plan, prepare and execute your nutritional and exercise regimen. YOUR PERSONAL ACTION PLAN for making the most of exercise and nutrition from the perspective and with consideration of BODY TYPE can only serve you well from here on forward. DO WHAT IS RIGHT AND BEST FOR YOU!
You need to pay attention to the size and nature of your frame as well in the selection of your activities, sports and leisure times, even hobbies. These can either help/hinder you, your goals and optimal conditioning. Apply what you have mastered and learned here and put it to good and practical use. In no time, they will become almost second nature, new established habit that can enable, empower and mobilize your life, health and future.
Whether you are large-framed, with dense, heavy bones and enjoy team sports that want and demand stamina and power like volleyball, baseball and basketball, or somewhat small-framed opting for more speed, accuracy, agility and flexibility like martial arts, gymnastics and soccer. that requires speed, agility and strength. There is something here for everyone.
Take the time to find variation and variety in your exercising. Look at like and different types of body types and what is good for them. It will help you bring your own understanding and appreciation for your own body type into clearer focus, helping you opt for the strategies and exercises that are best for your body type.
Most importantly, these activities and choices are for broader and deeper reasons that surface and outer appearance. This is about your HEALTH AND WELL-BEING, FUTURE AND EVEN LONGEVITY. What you put in, is what you get out! Get, change and establish some new priorities and habits. You will be glad that you did!
Taking full advantage of your body type and biochemistry are great ways to get the most from any exercise program, activity and regimens.
One more example of how the links and dynamics can help you comes from a holistic approach that supports these premises. Learn more at http://www.wholisticresearch.com
According to the models and philosophies in this energy-driven, body-type system, you get to identify also with conscious choice of your activity level.
Level 1: Lifestyle. General energy level above the sedentary
Level 2: Sports. For individuals who want a higher level of energy to enjoy life to the full
Level 3: Athlete. For comparative enthusiasts, those who want to increase their level of physical health to support and maintain a very demanding lifestyle
Exercise Categories
- Exercise, which is cosmetic and improves appearance but may not improve general fitness or vitality.
- Fitness programs that improve singular components of the body - muscle (anaerobic), or heart/lung function (aerobic).
- Physical health exercise focused on the whole body to improve wellness and wellbeing of the individual.
- Rehabilitation exercises that help the individual to recover from illness or injury.
- Specific programs that are directed towards sports and improve fitness.
- Systems of exercise that improve general health and vitality, e.g. Yoga, Tai Chi, etc.
You need to opt for the right type of exercise for you bio-chemical and body type. MAKE THE MOST OF WHAT MOTHER NATURE HAS BESTOWED AND ENDOWED YOU WITH!
The secret and key to unlocking the inner strengths of our own bodies, using it to live healthier and not just chase a body image or unrealistic perception is what will win out in the long-run. Each exercise regimen has to be customized and individualized to each person's condition and starting point (take for example the steady-state or even resting heart rate). These are good indicators of where you are on the fitness scale and where you optimal work-out levels would be, matched with the types of activities and workout regimen, timing, repetitions and more that is BEST suited to your body type!
Flexibility and adaptability will be two key characteristics of your very own PERSONAL ACTION PLAN for fitness, health and overall well-being. You will only benefit from taking these links and dynamics between exercise and body type into consideration, with its various strengths, limitations, and goals.
Conclusion
You need to realize that not all diet, nutrition, weight loss, management plans, products and programs take body type, shape and appearance into consideration, so none of them might actually suit you to a tee and get you the results you want and deserve. Rather opt for a healthy body, than a perfect body. Turn the odds in your favor, by taking a very personal, hands-on and pro-active approach with your exercise and wellness living PERSONAL ACTION PLAN, including customizing your exercise routine and priorities to suit your goals and body type needs.
Know that it is now possible to effectively deal and breakthrough stagnant, mediocre results, for you are changing, focus, shifting gears and following a slightly different approach, considering your natural talents and endowments and how they help/hinder, frustrate or inspire you! YOU CAN GET MORE THAN MEDIOCRE OR NO SIGNIFICANT RESULT – you will be able to tell the difference right away. Also, you are using a different yard-stick, metrics and milestones now!
Some exercise routines, trainer-programs (even if adjusted to your fitness assessment results, might be bad for you or have the opposite effect), as would starving, skipping meals and some fad diets. It might actually NOT work in your best interest and favor. It can in effect slow your metabolism down or even have you gaining weight!
Some nutritional and exercise tips that you have always instinctively known to help you will now make even more sense to you. You can possible even eat healthier foods, smaller portions, more often if you exercise regularly and appropriate to your body type needs. You will not gain or store excess fat, keeping your body in optimal functioning condition.
The results you get will also last and draw its strength from the fact that it builds on your body’s natural abilities and metabolic rate. Its natural pre-supposition is put to work in the best fashion known and possible.
Your body type exercise is like your own personal fat burning weapon to yield and master as you get to learn more and hone your body type exercise regimen that is just RIGHT FOR YOU!
You also need to consider type, duration, combination, variety, intensity of your body type exercise, as well as supplement and eat right to make the most of what your individual body type has to give and offer.
Eating early smaller portions more often and especially after a workout, will go a long way in replenishing and restoring your body.
With the types of exercises and body type related eating and habits you are instilling in your life, you will very soon be boosting your metabolism and your body will be doing what it was naturally intended and designed to do.
Goals and motivations (personal), in relation to and in harmony/synergy with body type characteristics, recommended exercise and good, solid nutrition, healthy living will go a long way to ensure a quality of life, and no more obsessing over weight and muscle alone!
All body types can permanently lose body fat – this is a great equalizer and motivational aspect that sometimes goes unnoticed and sunk by frustrations with existing approaches that do not take body type into consideration.
Body type approaches to exercise, nutrition and living, takes a holistic approach, considering all of your natural structure, build, physical appearance and body composition
Knowing your body type also helps you understand your human system, dynamics and links much better, take for example your body fat/muscle ratio and relevant, related metrics that can help you typify and prepare accordingly for all your exercising and activity to maintain optimal functioning.
Keeping track of what is happening with your personal action plan is no longer measured by a weight scale or BMI or caliper! The rules and metrics have forever morphed and changed! You are now driven and motivated by more than weight loss and ever-elusive perfect body!
This is more inclusive and realistic, attainable and down-to-earth-right practical. You are indeed considering your unique personal and body type individuality and metabolic character. Putting all this knowledge and know-how to good use. You are making the most with what mother nature and genetics have bestowed on you.
Calories and body fat type discussions, links and interplay now make more sense seen through the lens and filter of body type nutrition and exercise.
Every body type has its secrets and revealing these inner strengths, unlocking their hidden potential and promise, will get you the results and success you are after.
You can now also easily figure out and make sense of the combination of protein, carbohydrates and fats required for every and your body type for optimizing your activity and efforts, to reach your targets, attain your own goals *whatever they may be!
It is refreshing to learn that you can in fact speed up fat loss, boost muscle growth, even increase your energy considering eating and exercising a little different, according to your body type to get BETTER and longer lasting results.
Body type considerations, links and dynamics let you realize that there are different approaches and paths to follow, that you did not think of tapping into earlier.
Hydration, nutrition, flexibility, adaptability, open-mindedness and even exercise regimens, meal preparation techniques, choices and habits can all change, help (or hinder) your process and progress. Body type gives you the framework and incentive, motivation to try something a little different and stick with what works best for you!
Types of exercising and exercises to help you make the most of what your body type has to offer can now make all the difference.
Resources and Online Links
www.wikipedia.org
William Sheldon (various works)
The Varieties of Human Physique: An Introduction to Constitutional Psychology. New York: Harper, 1940.
The Varieties of Temperament: A Psychology of Constitutional Differences. New York: Harper, 1942.
Varieties of Delinquent Youth: An Introduction to Constitutional Psychiatry. New York: Harper, 1949.
Atlas of Men: A Guide for Somatotyping the Adult Male at All Ages. New York: Harper, 1954.
Other
Pheasant, Stephen. Bodyspace: Anthropometry, Ergonomics and the Design of Work. Taylor and Francis, 1996. ISBN: 0748403264
Emil M. Hartl, Edward P. Monnelly, and Roland D. Elderkin. Physique and Delinquent Behavior: A Thirty-year Follow-up of William H. Sheldon’s Varieties of Delinquent Youth. New York: Academic Press, 1982.
Psychology and Life, 7 ed. by Richard Gerrig and Phillip G. Zimbardo