January is often filled with resolutions for better health, fitness and weight loss. Perhaps you too find yourself making a list of things you want to change about your body and health for the New Year.  As you go through this introspective process it’s important to keep in mind that each of us is unique. We were all born with a specific body type and body shape based upon our genetics. Although we can't change our genetics, we can take charge of our shape and our health. To do this we need to understand our individual shape and put together a workable and enjoyable fitness plan to achieve the best version of ourselves. Below is an excerpt from my new book, Your Best Body Now.  The book was released this month and it is my intention to help others pursue the healthiest version of themselves.   

To a Happy and Healthy You In 2010!

Body Types & Body Shapes

Do you know your body type? Are you friends with your unique form? How much control do have over your shape and level of fitness and how much is defined by your genetic code? We would like to start this journey to unleash the best you possible by reminding you (and us) of a truth we all intuitively know:  beauty and love can be found in many variations of our life experience when we consciously look for them.

  In terms of our physical form, the variety of bodies and the individual characteristics of these unique forms is what adds a richness and fullness to life.  With the right knowledge, we can all strive to be the best version of ourselves in terms health and fitness. On this journey to our ideal form and level of fitness it is good to have knowledge of body types so we can focus on how to make our unique body and frame the best it can be.  With this information we can surrender to and accept the traits we have inherited through genetics but also skillfully sculpt our own individual masterwork.  The bottom line is the more you know about the body you have, the easier it is to work with that information to gain results.

Our individual body type and shape plays a significant role in every aspect of reaching our fitness goals. If we are honest with ourselves, haven’t we all self-critiqued areas of our bodies that just don’t seem to change no matter how hard we try to trim them down or build them up?  Although it is true that our body type and shape are a direct result of our genetics, each of us cannot avoid the truth that we have the ability to create the best, healthiest version of our genetic type through: specific healthy food choices, exercise and living a healthy lifestyle.
Now let us jump right into the body types to arm ourselves with knowledge so we can focus on how to best manage and best use what we have.  The three basic types are, endomorph, mesomorph and ectomorph.

Ectomorphs are generally small-framed and thin. Their shoulders and hips are generally narrow. They have trouble gaining weight and building muscle. Ectomorphs should do enough cardio exercise to work their heart and lungs, but not so much if they are concerned about building muscle and maintaining weight. Weight workouts should be on the heavier side if the goal is to build muscle. Weight training the upper body is helpful to keep proportions more even. Ectomorphs are good endurance athletes.

Mesomorphs tend to be more muscular. Generally, their shoulders are wider than their hips. Mesomorphs should do longer-duration, higher-intensity cardio work if the goal is to lose weight. Building muscle is easier for mesomorphs, but if the goal is not to gain size then moderately heavier weights and higher reps will be the way to go during weight-training sessions. 
This type may have a well-defined chest and shoulders that are both larger and broader than your waistline. Mesomorphs excel in sports and activities that require strength.

Endomorphs tend to have hips that are wider than their shoulders. They gain weight more easily and tend to be curvier than the other body types. Comparatively, if you're an endomorph, your body fat may have a tendency to settle into the lower regions of your body, predominantly the lower abdomen, hips, and thighs, rather than being distributed evenly throughout your body. Keep in mind, though, that most endomorphs don't have all the features of the characteristic endomorph, but a blend of features from other body types as well.  An endomorph body typically has the capacity for high fat storage, and unfortunately puts fat on pretty easily. Although all body types are susceptible to excessive weight gain, as an endomorph, you are more inclined to become obese. The best workouts for this type include circuit training, full body strength training that includes more cardiovascular training.

If you don’t know what type you are yet, keep reading and do the quiz that follows to find out.

Beyond the type, we should also know our shape.  What shape are you?

The A frame (pear shape) refers to a body shape that carries the majority of its excess fat in the hips, thighs and buttocks. The upper portion of the body including the waist and bust are relatively small. Pears usually have small chests and flat stomachs. Most A’s are endomorphs or mesomorphs.

The V (apple) body shape is one in which the individual has thin legs and a large bust. This person gains weight around her midsection. Apples are generally bigger on the top half of their bodies than on the bottom half. They commonly have slim hips and a large chest and stomach. Apples tend to gain weight above the waist or along the backside. The majority of apples are mesomorphs or endomorphs. People with apple-shaped bodies tend to develop more health issues since the extra weight stored around the middle tends to increase a woman’s chances of developing certain health issues. Losing weight and decreasing the excess fat stored around the abdomen is essential to reducing the risk of specific diseases.

The I (ruler) body shape is one that portrays a female whose measurements are relatively the same from top to bottom. The chest, hips and waist all have roughly the same measurement. Her body is lean and has minimal body fat. Women with a ruler shape tend to be waif-like and slim. Rulers have no large differences between the size of their hips, waists, and shoulders. Rulers tend to put on weight in their stomach and backside, while maintaining slender ar ms and legs. Most rulers are ectomorphs.

The 8 Frame (hourglass) body shape is one in which the hips and the bust are almost equal measurements and the waist is narrow.  Body fat distribution tends to be evening distributed in the upper and lower body.

Although the two most recognized shapes for women are the “PEAR” (A Shape) and the “Apple” (V Shape) a study at North Carolina State University (based on 6,000 women) found that 46% were I (rectangle) shaped, 20% A (pear), 14% V (apple) and only 8% 8 (hourglass).
 

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