What's your Body Type

Not everybody is thrilled of their body  type or shape that they are born with.  The good news is that you can  make most of what has been given to you.  Genetics, exercise routine,  diet and your body shape all influence how physically fit you are.  Here  are tips on how to determine your body type and shape and how to sculpt  it with our recommended exercises.

You may belong to any of the six body  types namely the hourglass or 8 frame, A frame, H frame, V frame, ruler  frame and oval/apple frame.  Every body frame carries weight differently  consequently will pose different exercise challenges to the individual.

8 frame
The 8 frame is known to be the perfect body shape.  It is also called  the hourglass figure.  For those lucky enough to be born with this body  shape, your job is made easy.  Women with a figure of hourglass have  naturally proportionate shape blessed with chest and hips of the same  size complemented with a waist ten inches smaller.  If you belong to  this body type, you can perform any type of cardiovascular exercises  allowing you to very your work out to avoid burn out and boredom from  the same routine.  Combine your work out sessions with a regimen of  resistance training at least twice a week.  Work all your muscles of the  body between two days.  Allowing your muscles to rest in between days  you work out will effectively allow your muscles to repair themselves  thus making them stronger and firmer.

Exercises for the 8 frame/hourglass frame
With an hourglass figure, you should be focusing on both cardio and  resistance exercises. Cardio aids in keeping your weight in check and  improves your stamina. Resistance training involves weight training to  help maintain the firmness and balance between your upper and lower  body.  Vary you repetitions and keep your resistance weights light.   Gradually increasing weights will cause your muscle to build more mass.

You can try these great exercises such  as slow jogging, stationary biking (with light resistance), jumping  jacks, and swimming and resistance exercises like bicep curls, shoulder  press and squats.

A-body frame
It is another story for women who have an A body frame.  This body type  is thinner on the upper body and the rest of the weight in the hips,  thighs and butt.   Women of this body type should avoid doing cardio  exercises meant to increase the muscle size of the lower body,  Thus,  the stair climber is not recommended unless you plan to increase the  spoon like figure proportions.  Better stick with the elliptical or the  treadmill minus the incline.  Resistance training should target the  upper body to balance the body shape.  Your lower body will appear  smaller when you upper body muscles are bigger.

If you have an A body frame, you may want to focus on exercises that  will balance the top half of your body with the bottom half of your  body.  Another goal you may consider is to trim down your lower half by  focusing on aerobic activities targeting your lower body.  Keep in mind  to use light weights of higher repetitions of exercises.  Try walking,  cycling with low resistance, elliptical training, jumping rope, leg  lifts and dips, push ups, chin ups and shoulder press.
Training Tip:
Cardio - 3 times per week (30 min) of low intensity exercise
Weights- 3 times per week working the whole body and combining light and heavy weights

H frame body shape
When you see yourself with a larger waist and shoulder on the mirror,  you have a H-frame body shape.  The goal of H-body frame is to minimize  the waist.  Cardio exercises you can try are treadmill with an incline  and the stepper.  Keep resistance training done on the lower body.   Squat and leg presses are great resistance exercises for the H body  shape.

Exercises for the H-body frame
Cardio exercises should be concentrated to trim the upper body therefore  to bring out the symmetry.  Treadmill on an incline and the stepper are  cardio tactics you can include.  Proper lower body training is a must  to balance the body shape of having wide shoulders. Try doing squats,  leg press and stiff dead lifts composing a bulk of your training.  You  can use extensions and lunges as finishers.

V-frame body
The V frame body also called the “cone shape” for having shoulders  measuring at least two inches more than the hips. The V body shape is  usually bigger up top and smaller on the bottom. The primary goal for  this body shape is to build up the lower body to even out the body  shape.

The stepper is a recommended cardio to  burn fat while increasing the muscle tone in the legs.  Keep away from  cardio that will slim the legs. The treadmill on an incline is good but  can lean up the legs too much.  Resistance training should focus on the  lower body.   Focus on quality leg training to bring the legs up a  notch.  The recommended exercises are leg squats, leg presses and stiff  deadlifts.  Good finishers for the legs are shaping exercises namely  extension and lunges.

Ruler body shape
The Ruler body shape has an equal thinness from bottom to top.  People  of this body shape have difficulty gaining weight and adding shape.   Resistance training makes up a bulk to the exercises for this body  shape. Too much cardio will only further minimize the body. Balanced  gain or body shaping is the key for this body shape.  Building muscles  on the upper and lower body will bring out more body shape.

Recommended exercises for the Ruler frame
The most ideal exercise for you is running for it will keep your build  lean.  Aim for 30 minutes of running.  You can do three sets of 20 reps  of sit-ups will also strengthen your abdominal muscles and even out the  prominent belly look for the ruler frame.  Engage in sports such as  volleyball and basketball.  These ideal sports are total body work out  for involving your whole body. Reaching and stretching before the game  will help improve your upper body segment.  Your goal is to build a  symmetrical body shape thus the need to work out all your muscle group  should be emphasized and routinely given a work out.  Put your focus on  stretching, sit-ups, step classes, spinning, walking or jogging on an  incline, squats, bench press and shoulder press.

Apple/Oval Body Shape

The apple or oval body shape is biggest  in the middle, chest and stomach yet little in the arms and legs. The  goal of this body shape is to concentrate on cardio that will burn fat  and build toned legs.

Exercise Plan for the Apple Frame
The gym equipments as great cardio are the stepper and the treadmill on  incline to lose weight all over while building some muscle tone on the  legs. Resistance training should concentrate on the lower body to build  tone in the legs.  You may want to focus on aerobic training in order to  slim down and lose body at.  You would balance out your chest and  shoulders by working on the lower half of your body.  The key to the  goal for apple framed women is to perform exercises that are  low-resistance and involve low repetitions.  You can benefit the most  when you perform stair climbing, walking on an incline, leg squats, leg  press and dead lifts.

The trick is to know your body shape and  the exercises you need to sculpt the masterpiece shape you dream of.  Some women may not fit into any of these categories. Regardless of body  shapes you are born with, the basic principles still apply.   The  combination of regular exercise, light weights or resistance training  and a healthy, low fat diet will deliver long term and lasting results.

http://www.female-workout.com/female-workout/know-your-body-shape-to-maximize-your-work-out

More Info:
Body Types - Which One are You? The Ectomorph, the Mesomorph, the Endomorph, or a Combination?

We have known for quite some time now in bodybuilding that different body types respond differently to both training and nutrition. As a result, it is incredibly important to be aware of what your body type is so that you can design a training and workout program accordingly. In this article, the history of body types and some interesting pieces of information to help you identify them will be mentioned.

The basics of body types are listed below:

The ECTOMORPH

• Definitive "Hard Gainer"
• Delicate Built Body
• Flat Chest
• Fragile
• Lean
• Lightly Muscled
• Small Shouldered
• Takes Longer to Gain Muscle
• Thin

The extreme ectomorph physique is a fragile and delicate one. The bones are light, joints are small and muscles are slight. The limbs are relatively long in proportion and the shoulders droop. The ectomorph is a linear physique. Straight up and straight down, and may appear longer than he or she really is, due to the length of limbs coupled with lack of muscle mass developed on those limbs. The ectomorph is not naturally powerful and will have to work hard for every ounce of muscle and every bit of strength he or she can gain.

Other Ectomorph Traits

The extreme ectomorph may have long fingers, toes and neck are long. A pencil neck you could say. The features of the face are sharp, and the shape of the face is triangular. The lower jaw is somewhat receding. The skin tends to burn easily. Extreme ectomorphs may suffer from extremes of temperature. Due to the great body area in relation to muscle mass, the ectomorph may suffer from great heat, and due to low body fat, the ectomorph may suffer from great cold. The hair is fine and grows quickly and is sometimes difficult to keep in place.

Famous Ectomorphs

Lisa Kudrow, Kate Moss, Brad Pitt, Seth Green, Edward Norton.

The MESOMORPH

• Athletic
• Hard Body
• Hourglass Shaped (Female)
• Rectangular Shaped (Male)
• Mature Muscle Mass
• Muscular Body
• Excellent Posture
• Gains Muscle Easily
• Gains Fat More Easily Than Ectomorphs
• Thick Skin

The Mesomorph Body

The mesomorph has well-defined muscles and large bones. The torso tapers to a relatively narrow and low waist. The bones and muscles of the head are prominent. Features of the face are clearly defined, such as cheek bones and a square, heavy jaw. The face is long and broad, and is cubicle in shape. Arms and legs are developed and even the digits of the hand are muscled.

Other Traits of the Mesomorph

The skin of the mesomorph is thick and the mesomorph tans well. The hair is heavy in texture.

Famous Mesomorphs

Bruce Willis, Sylvester Stallone, the majority of Mr. Universe winners.

Endomorph

• Soft Body
• Underdeveloped Muscles
• Round Physique
• Weight Loss is Difficult
• Gains Muscle Easily Like the Mesomorph.

The ENDOMORPH

The body of the extreme endomorph is round and soft. The physique presents the illusion that much of the mass has been concentrated in the abdominal area. This may or may not be true. The arms and legs of the extreme endomorph are short in length and taper. This may give the appearance of stalkiness. The hands and feet of the endomorph are comparatively small, and the upper arms and thighs are often more developed than the lower parts of the arms or legs. The body has a high waist.

Other Traits of the Endomoprh

The skin is soft and smooth, and the hair is fine. The head of the endomorph is spherical. The head is large and the face broad.

Famous Endomorphs

John Goodman, Roseanne, Jack Black.

Combinations of Body Types

Very often, people cannot be easily classed as one of the three main body types. Although there are some people who are purely ectomorphs, endomorphs, or mesomorphs with little or no characteristics of the other body types, very frequently, people fall into mixed categories, such as ecto mesomorphs, or endo mesomorphs, where largely, they are like the mesomoph, but with traits of the ectomorph (such as small joints or a trim waist), or traits of the endomorph (such as a tendency to gain fat easily). 


http://www.bodybuildingpro.com/bodytypeinformation.html

Determining the Best Workout for Your Body Type

         By Tamilee Webb and Lori Seeger    

People come in all shapes, but most can be placed  into a particular category of body type, mesomorph, ectomorph, or  endomorph. These body types have different characteristics, and you  should tailor your workout to whichever you belong. Here's the skinny on  the different types of bodies:

• A mesomorph (or meso, for short) can  be defined in one word: muscular. If you're a meso, your body type is  usually the envy of all gym rats because you can increase your muscle  size quickly and easily. The well-developed, rectangular shapes of  mesomorphs are representative of their thick bones and muscles. (Before  you get too excited about this perfect form, keep in mind that being a  meso may also mean you have poor flexibility.)  If you are a characteristic mesomorph, you have a well-defined chest  and shoulders that are both larger and broader than your waistline. Your  abdomen is taut and your hips are generally the same width as your  shoulders. Your buttocks, thighs, and calves are all toned and defined.

As muscularly defined, athletic-looking  individuals, mesomorphs are full of energy, are physically capable of a  lot of activity, and tend to be aggressive athletically. (Usually no  couch potatoes in this group.) Although mesomorphs generally store fat  evenly all over their bodies, they can become overweight if they are  sedentary and consume a high-fat and/or high-calorie diet.

Cardiovascular disease can be a primary threat to an overweight meso,  so if you fit into that category, your best method of prevention is to  maintain a healthy diet and a balanced exercise regime. Remember that  your heart is a muscle, too, and the best way to keep it fit is to  perform cardiovascular activities.

Craving physical activity and constantly seeking  action, the mesomorph makes a great athlete. As a meso, you excel in  sports that require great strength, short bursts of energy, and lots of  power. Mesos are always popular in gym class and at the playground,  because people want mesos on their teams. If you're scouting for body  types at your local gym (and who isn't?), you will most likely find your  fellow mesos lifting weights and avoiding the cardio equipment like step machines or treadmills.

When you think "mesomorph," think of Sylvester Stallone and Demi Moore.

• A one-word description for the ectomorph body type (or ecto, for short) is slim.  If you're an ecto, mesomorphs and endomorphs usually don't want to  stand next to you. It's not that ectomorphs aren't personable, it's just  that you're probably a tall, slender individual who has trouble gaining  weight (oh darn!). As you may have guessed, the perfect example of an  ecto is a fashion model.

An ectomorph is relatively linear in shape with a  delicate build, narrow hips and pelvis, and long arms and legs. As an  ecto, your muscle and bone outlines are usually visible (especially if  you are an extremely thin ecto), and you normally have less fat and  muscle mass than people with other body types. Remember, though, that  you probably don't have all the features of a characteristic endomorph,  but a blend of features from more than one body type.

Although willowy ectomorphs cover the majority of fashion magazines,  nobody's perfect, and ectos do have health concerns. Your primary  concern as an ectomorph is your frail stature consisting of small bones  and joints that have a tendency to be injured easily during sporting  activities.

You probably won't be the star of your football team or the next  champion gladiator. Don't worry — your body type is naturally suited to  perform wonderfully in endurance activities. Just remember: Balancing  your activities is the key. Like mesomorphs, ectos have a tendency to  stick with what they do best, and ectos excel at cardiovascular  training. You find balance in your workouts when you do both aerobic and  muscle training.

When you think "ectomorph," think of Tom Hanks and Courtney Cox.

• A one-word description of the endomorph  body type (or endo, for short) is curvy. The soft, flowing curves of an  endo are similar to that of an hourglass in more ways than one. And  wouldn't you know it; the sands of an hourglass tend to settle in its  bottom half just like the fat in the body. 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  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 majority of your body weight is either  centered in the middle of your body or in your hip and buttocks regions.  A metaphor frequently used to describe an endomorph body type is  pear-shaped. A pear resembles a body that has more weight in the lower  region, like the hips and thighs, than the upper portion of the body.  Structurally, as an endo, you have small to medium bones, limbs that are  shorter in relation to your trunk, and musculature that is not well  defined.

Now for the good news. From top to bottom, your  soft swelling curves create full, rounded shoulders, limbs, and a full  trunk. Voluptuous and sensual are the descriptions given to many  endomorph females whose soft body contours and deep curves create an  allure like that of Marilyn Monroe.

A male endomorph (known as an android) tends to  have a different fat distribution pattern from a female endomorph (known  as a gynoid). Female endos usually collect fat in their butts, legs,  and hips, while most males collect fat in their abdomen (the "spare  tire" or "love handle" look). Many research studies have shown that  abdominal fat deposition is much more dangerous than fat in the leg and  butt area. This is primarily due to the danger of heart disease and an  increased risk of diabetes, stroke, some cancers, and high bloodpressure.

The key to taking the bad with the good and  finding happiness with your body type is by balancing all aspects of  your life. Your first concern is your health, and your major health  concern as an endo is maintaining a healthy body weight. Excessive  amounts of body fat can place you in jeopardy of cardiovascular disease.  Remember that the risk of such disease is increased if the majority of  the fat is carried in the center of your body surrounding your heart.  This danger can easily be avoided by maintaining a healthy diet and  exercising. The joints of your lower body may be another health concern.  Because these joints are already highly susceptible to injury,  high-impact sports or activities may be damaging to them, especially if  you carry excess body weight.

When you think "endomorph," think of Robin Williams and Oprah Winfrey.

Read more: http://www.dummies.com/how-to/content/determining-the-best-workout-for-your-body-type.html#ixzz10BT2HfeX