Body Types & Shapes

body-types1Everybody is born with a different body type and it is important to know what your body type is to get the best the best exercise and die routine for yourself. Different body types develop different levels of body fat and muscle mass. Your body type is completely determined by genetics so there is little or nothing you can do about it.

Not everyone likes the body type or shape they were born with, but there are ways to make the best of what you have.

There are 3 different body type classification:

1)Endomorphs: Endomorphs have bigger bones than other body types. These men and women usually have round faces with larger thighs and hips. Most of them have comparatively small hands and feet and a high waist. Endomorphs have higher levels of body fat than the other body types, but they can also build muscles and lean mass easily. Weight loss is more difficult for the endomorph body type.

To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. High protein intake is also good in their diet.

2) Mesomorphs: Mesomorphs are usually described as having an athletic build. They usually have an hourglass or ruler shape and gain muscle mass easily. The majority of them have broad shoulders and a narrow waist. They have a fast metabolism and can lose weight easily than endomorphs.

Mesomorph body type responds best to weight training. They tend to gain fat easily than isomorphs. This means they must watch their calorie intake. A combination of weight training and cardio work best for Mesomorphs.

3) Ectomorphs: Ectomorphs have a thin, linear appearance. Most isomorphs look like rulers, with narrow waist, hips and shoulders. Ectomorphs can lose weight easily and tend to have low levels of body fat. However, they also have a harder time gaining lean muscle mass. They have a fast metabolism which burns up calories very quickly.

They need huge amounts of calories in order to gain weight. Workouts should be short and intense, focusing on big muscle groups. Ectomorphs should eat before bed to prevent muscle catabolism)breakdown) during the night.

Very few people have a distinct body type, most people usually have a combination of 2 body type.


In addition to your body type, you will notice that you also have a particular body shape. Your body shape is dependent on your overall appearance and balance of your body.

Men and women have different body shapes. Men usually have rectangular or cone-shaped bodies. While women have hourglass, pear, apple or ruler body shapes.

Hourglass: This is the typical “standard” women are measured against in the society. This is because they have well-proportioned upper and lower bodies, with narrow waist. Hourglasses tend to gain weight all over their bodies, especially at the hips and chest area. Hourglasses tend to be endomorphs or mesomorphs.

For Hourglasses, cardio and resistance exercises are good for overall fitness. Keep the resistance exercise light and vary the repetitions of your work outs.

You may want to try;

Slow jogging

Stationary biking

Jumping jacks


Biceps curls, shoulder presses and squats


Pear-shaped women have larger lower bodies and smaller upper bodies. Hips are slightly wider than shoulders. Pear-shaped women tend to gain weight below their waist. Pears tend to have small chests and flat stomachs. Most pears are mesomorphs.

For Pears: you will want to focus more on exercises that will balance out the top half of your body with the bottom half. Focus on aerobic activities that will work out your lower body and resistance exercises that will build your upper body. Use light weights and perform high repetitions of exercises.

You may want to try;



Elliptical training

Jumping rope

Leg lifts and dips

Push ups, chin ups and shoulder presses


Apples are bigger on the top half than the bottom half. They have slim hips and a large chest and stomach. Apples tend to gain weight above the waist or along the backside. Majority of apples are mesomorphs or endomorphs.

For Apples, focus on aerobic training in order to slim down and lose body fat. By working on the lower half of your body,you can help balance out your chest and shoulders.Perform exercises that are low-resistance and involve low repetitions.

You may want to try;

Stair climbing

Walking on an incline


Leg squats, leg presses and dead lifts(lifting loaded barbell)

Ruler: women with a ruler shape tend to be waif-life 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 arms and legs. Most rulers are isomorphs.

For Rulers; you can perform any exercise activity you want to.Perform cardio to help you lose weight in problem areas,such as the buttocks and stomach.

You may want to try;


Sit ups


Walking or jogging on an incline


Bench presses and shoulder presses.

All in all, no matter what your body type is, love your body and treat it right.

Look to your health and if you have it, praise God and value it next to your conscience; for health is the second blessing that we mortals are capable of, a blessing money cannot buy.— Izaak Walton