If you have been exercising for 30 days or more with the goal of
LOSING WEIGHT with NO visible results (your measurements/body fat/weight)
chances are, you are not working according to your body type. There
are basically three different body types:
AN ENDOMORPH is a person with a naturally low metabolic rate is
of a medium to large frame and is more prone to putting on fat weight
(if you claim to just smell food and put on weight you are an endomorph)
and therefore they need to watch their diets and exercise regularly
to stay in shape.
AN ECTOMORPH is a small framed person with a naturally high metabolic
rate in short these are the people everyone wishes would choke on
their pastries as it just doesn’t show on them! But ectos
being hard gainers, cannot gain muscle definition easily so you
see no one has it all!
A MESOMORPH is naturally very strong, of medium to large frame,
has well defined musculature and though they too require regular
exercise to keep in shape (who doesn’t?!) they usually respond
to exercise faster, than endomorphs.
Identify your type:
• Flat chest
• Delicate build
• Young appearance
• Has trouble gaining muscle mass
• Hard, muscular body
• Overly mature appearance
• Thick skin
• Upright posture
• Gains or loses weight easily
• Grows muscle quickly
• Soft body
• Underdeveloped muscles
• Round shaped
• Over-developed digestive system
• Trouble losing weight
• Generally gains muscle easily
A person maybe a combination of body types, so to make things easier
they can be further classified into 4 more categories:
A very Indian shape to have, wherein the waist size is a lot lesser
than the chest and hips, though the chest is slightly heavier than
the hips. These are the people who look proportionate even if slightly
overweight as their weight is equally distributed throughout the
body, their upper and lower bodies have more strength than endurance,
and though they do gain weight easily they also lose it as easily
Cardiovascular exercises: low impact aerobics, cycling at low to
moderate tension and higher speed, brisk walking or the treadmill
at maximum 3-4 incline but higher speed is recommended depending
on your fitness level.
Strength training: stick to moderate to high repetitions* (12-15
reps*) and on and off even use rep combinations as high as 25 reps
and low to moderate weights (concept will vary with time as you
get fitter). A combination of both compound movements and isolations
will prove effective. How much weight you lift is also dependant
on how you want to look ultimately. This kind of a workout will
help you get fitter, stronger and leaner.
The waist chest and hips are in almost equal proportion and rulers
gain weight more easily in the midsection, they do not bulk or add
muscle mass easily however their weight loss is also almost equal
throughout. They usually handle endurance exercises more easily
than strength training.
Cardiovascular exercise: biking with high tension, walking on an
incline treadmill or uphill, running, jogging, steppers or stair
climbers with moderate resistance will all help in burning fat
Strength training: higher repetitions* (20+ reps*), with moderate
to heavy weights. Choose more basic and compound movements over
isolations (chose isolations only as finishing exercise).
As the name states, their upper body is much larger than the lower,
the stomach normally protrudes and the arms and chest bulk easily
though they are a lot slimmer hip downwards.
Cardiovascular exercise: cycling at moderate to high tension and
brisk walking or treadmill at moderate incline (3-5) and high speed,
avoid jogging at high tension.
Strength training: concentrate on lightweights and higher repetitions
on the upper body and moderate to heavy weight and moderate repetitions
(12-15) on the lower body. Choose compound movements for both upper
and lower body as well as isolations.
The lower body is distinctly larger than the upper body, thick upper
thighs, bulky inner thighs, outer thighs stick out (saddle bags)
dense calves, thickset ankles, weak lower ab muscles and weak upper
Cardiovascular exercise: cycle at higher speed and lesser tension,
brisk walking or walking at high speed on treadmill without incline.
Avoid steppers/stair climbers, high impact aerobics as they will
further add bulk to lower body.
Strength training: doing compound movements with moderate to heavy
weights for the upper body, and both compound movements and isolations
with high repetitions for the lower body is recommended.
5 exercise pointers for all body types:
• Always warm up before and cool down after exercise.
• Stretching and resting between sets is as important as exercise.
• Change your workout routine at least once in six weeks to
prevent your muscles from getting too used to it.
• Once in a while exchange your body type workout with that
of another body type for a short duration to shock your body.
• If muscle soreness persists for more than 72 hours post
workout, see a doctor immediately.
While exercise is a must to stay in shape, exercise alone cannot
bring you the results you want unless you watch your diet. Please
note I have said “watch” not deny, starve, or guilt
yourself about food! Dieting is about options not restrictions.
It’s about realizing that there is something wrong with your
lifestyle, which is not only affecting you physically and outwardly
but also internally. So don’t “go on a diet,”
teach yourself behavior modification and self-control, here’s
Gunter Schlierkamp at the 2001 Mr. Olympia Contest
• When with friends, voice your opinion in choosing a restaurant
and select one that offers a variety of food. This makes choosing
healthy food easier.
• Ask plenty of questions if you are trying fare which you
haven’t sampled before like:
o What’s the portion size?
o Besides the main entrée what’s on the side? (If its
vegetables ask for a bigger portion.)
o How is the food prepared? Grilled/baked/broiled/stewed is a better
option than fried.
o What kinds of sauces are used? If they are heavy ask for it to
be served on the side so you can add it yourself not-so-liberally.
If the dish contains cheese/cream will it taste bad without?
o Are substitutions possible? Like plain steamed vegetables instead
of buttered? Baked potato instead of fried? Whole grain bread rather
• Start with a soup/salad and eat your starter slowly. It
makes you feel fuller so when the main course arrives you won’t
be tempted to wolf down everything that’s served to you.
• If ordering a high calorie dish becomes mandatory, share
it with your companion so you eat only half the calories.
Eating at a buffet:
• Browse: before you start on the meal have a look around
so you can mentally tick out your options.
• Think small: take a smaller plate, and after you’ve
decided on the least damaging food items serve yourself a little
of the bad stuff (heavy gravies/processed food/fried stuff/mithais
etc) and loads of the good stuff (vegetables/whole grain foods/fruit
• Satisfy that sweet tooth: notice the size of the dessertspoons
it tells you something. Put a tiny little serving of that sinful
looking mousse on your plate, take a small portion put it in your
mouth and don’t swallow, allow it to melt first, two more
spoons the same way and you are done. Psychologists say its only
these first three swallows that count in the remaining we are only
trying to relive that sensation of the earlier mouthful. It not
only satisfies you but also sends a signal to your brain that the
meal has ended.
For any questions or comments regarding this article, please contact
Samreedhi Sharma at firstname.lastname@example.org.