You can easily identify which body type (in terms of shape) you have by taking your measurements. The apple body shape is wider in the shoulders and bust area and becomes slimmer through the hips and thighs. The pear body shape is the opposite of the apple shape – women with pear-shaped bodies have larger hips and thighs, and smaller shoulders and bust.
Women with hourglass-shaped bodies have the most well-proportioned body type, with wider shoulders, narrow waist, and wide hips. Women with rectangle body shapes tend to have their weight distributed evenly throughout their body.
In addition, you may be interested in identifying your body type in terms of bone structure. The medical and health profession identifies three different body types – ectomorphs, endomorphs, and mesomorphs.
Ectomorphs generally have slim bodies. They have long limbs and wide shoulders, and long, thin muscles. You might be an ectomorph if you have trouble gaining weight. If you’re an ectomorph, you will also be more prone to injuries. So it’s important to stretch properly before you exercise, and cool down carefully after a workout session.
Good exercises for ectomorphs include jogging, running, cycling and martial arts. Ectomorphs tend to enjoy activities which call for intense bursts of energy. In addition, ectomorphs need to focus on strength training activities, since they usually have problems building muscles.
Most women with hourglass or rectangle body shapes tend to also be mesomorphs. Mesomorphs generally have a wider bone structure and tend to put on weight easily. However, they can also lose weight easily, and increase their muscle strength.
Ideal activities for mesomorphs are boot camp style weight loss programs, where a lot of exercises are done every day. Mesomorphs lose weight more easily with weight training and yoga. In addition, mesomorphs should incorporate aerobic activities, since they can lose body fat quite quickly.
Most women with apple or pear body shapes tend to be endomorphs. This body type tends to store a lot of fat. Women who are endomorphs find it easy to gain weight, but difficult to lose fat. Endomorphs tend to have a broad waist.
Women who are endomorphs should focus on weight training, to build lean muscle and replace body fat. In addition, weight training will increase their metabolism, and make it easier for them to lose weight. It’s a good idea for endomorphs to try to incorporate some kind of strength training into their aerobic activities as well, such as engaging in hill-walking or interval training.
Once you have identified your body shape and type, make sure you follow a consistent weight loss plan that caters to the kind of body you have. With persistence, you’ll be able to lose all that excess fat!
Weight Loss Body Types – Inter-relation between Body, Diet & Exercise for Weight Loss
It is a well-proven fact that no diet or exercise is applicable to all people. Different individuals have different body types making it difficult for weight loss experts to develop a common generalized diet or therapy that would for everyone. There may be certain diets and exercises that can benefit everyone, but they are far and between. Therefore it is best to know and correctly identify your body type in order to determine the diet or the fitness routine that would ultimately work for you.
Body Types and Weight Loss
According to science, the entire human population can be diversified and classified into three body types, namely Ectomorphs, Mesomorphs, and Endomorphs. However, it is only in rare instances that you find a person that belongs completely to one body type. Generally, every human being is a combination of two body types.
It is necessary that you know about your right body combination to strike the right balance of your diet and fitness regime for weight loss.
Body Types, Diet & Exercise
A comprehensive description of the three different body types and their corresponding needs for diet and exercises are given below. However, you are advised to consult your physician, if you feel that you can’t identify yourself with any of them.
Mesomorphs – are assumed to be the best body types as they have more ability to control and manage their weight. They are generally born with lean figures and are blessed with a fast metabolism. Mesomorphs can afford to eat more a lot as their bodies are designed in a way that facilitates quick burning of fats, preventing fat accumulation. They have a muscular and athletic body with shapely shoulders and tapered waists.
For weight loss, mesomorphs should strictly adhere to a diet and exercise routine to help them retain their shape. They can aim for a more muscular body but should be discouraged from getting thinner, as that can be taken as a sign of being unhealthy.
Ectomorphs – may not be as ideal a body type like mesomorphs, but they are the most popular figure type with the media going frenzy over their body shape and physique. Ectomorphs have slim shoulders, waists and hips and a low percentage of fats. But the low-fat content sometimes comes in the way of gaining a shapely figure. They are tall, thin, lanky and skinny with many of them thronging the fashion and modeling circuits.
Ectomorphs should aim for diets and exercises that would allow an even distribution of fat to attain a shapelier figure. They also work a lot on gaining muscle weight too. Most of them are generally obsessed with becoming rake-thin and keep trying to lose more and more weight.
Endomorphs – are body types that no one would like to possess voluntarily. They are generally very broad, whether they are tall or short. Endomorphs are never narrow and posses pear-like figures with hips wider than their shoulders. This body group is prone to become obese with a slow metabolism that leads to fat accumulation.
Achieving a healthy weight loss and maintaining an ideal weight is a tough task for the endomorphs as their body is not cut out for it. With the presence of huge amounts of fat combined with heavier and bigger bones, weight loss is a goal that is next to impossible for them. They have to keep exercising on a constant and persistent basis, complemented by a healthy diet for a successful weight loss.
Always keep in mind that body types and weight loss are closely inter-related, and they go together constantly. Taking up a fitness regime or a dieting plan not meant for your body type may prove disastrous to your weight loss venture. Know your body type and follow the plan that would help you become fit and healthy.
Having Great Self Esteem and A Positive Body Image
The images of women we see in the media today do not exist in the physical world. Even Kate Moss doesn’t look like a magazine cover in real life – regardless of how slim she is naturally, her photos are all airbrushed and fake. If a supermodel doesn’t look like a media image, then how can a real person look that way?
Stop trying to look like someone on the billboard, or wishing you had a supermodel’s waist – often the supermodel doesn’t have that waist either!
If you are unhappy with the way you look – stop! Stop with the negative self-talk, stop telling yourself you hate how you look, stop saying you wish you looked different.
I know how it feels. A few years back, I had an ex-boyfriend who was emotionally abusive, and constantly told me I was fat. Soon, I couldn’t see beyond my fat cheeks and flabby belly.
Stop comparing yourself to someone who looks better. Stop hating the way you look. We become what we believe. Often, someone has told us too often that we are ugly or fat, and we start to believe it. We put on more weight and then become more desperate to lose that weight.
As ironic as it may sound, the first step to losing weight is to not be desperate to lose weight.
Forget that you want to lose x pounds in a month or you want to fit into your skinny jeans again. Forget that you don’t like the way you look, or you think (or someone else thinks) that you’re fat.
Instead, focus on who you are. You are so much more than what you look like. Focus on the individual you are.
Positive reinforcement can help you increase your self-esteem. Think about something you absolutely love about your life or yourself, and create a personal mantra. A mantra is a sentence or phrase that’s capable of removing negative thoughts. When said repeatedly, a mantra will purify your consciousness. It can be something as simple as “The harder I work, the luckier I am” or “I glow within”. Start the day by repeating this mantra a few times, and repeat it whenever you feel down or find negative emotions creeping up on you.
Create a thankfulness journal. Write a few lines in it every day before you go to bed, outlining the things you are thankful for that day. It could be as simple as “I’m thankful the weather was nice for my picnic today”. Over time this will increase your happiness and you will see your life in a more positive light. If you don’t want to write down your thoughts, you can perform this exercise mentally.
You can perform this exercise to increase your self-esteem quickly. Make a quick list of all the things you hate about yourself. Then for every negative trait, right three positive things about yourself. Some people have difficulty with this exercise because we as women tend to underestimate ourselves and overlook many positive personality traits, so get a close friend to help you if you need to.
Feeling good about yourself is a choice that you make. Make that choice now! Don’t put it off till you lose weight, have flat abs, or anything else. Decide to feel better about yourself immediately.
A key to having a positive body image is to dress well. Don’t buy clothes that are too small and you hope to fit into after you lose weight. Instead, buy clothes that are stylish and fit you as you are. Focus on being healthy, not on losing weight – the weight loss will come naturally after you have a positive body image.