Train for Success: Understanding Your Body Type
BY CHRISTINA GORDON
Women, we are not all meant to be a size zero! Women come in all shapes and sizes. Whether you’re shaped like a pear, apple, or banana, you should love your body no matter what. However, you are not stuck with one body type; regardless of genetic predisposition, you can alter your body type through diet and exercise. Once you know and understand your body type, and you can design a personalized, effective program for your body image goals and, quite honestly, save yourself from a lot of emotional distress. The three primary body types are bananas (ectomorph), pears (mesomorph), and apples (endomorph).
Ectomorph (Banana) A “banana” body type is generally characterized as someone who is slim or thin, struggles to gain weight because of a fast metabolism, and has the ability to lose weight easily. Ectomorphs should focus on weight training and targeting large muscle groups for muscle definition and healthy weight gain. Avoid steady cardio with little or no resistance (i.e. running long distance at a moderate pace). Increase the incline and resistance on cardio machines and/or take advantage of hills and stairs as much as possible to build muscle. Your cardio bursts should be short if you want to hold on to healthy weight gain from building lean muscle. Ectomorphs should add healthy fats into their diets and consider adding additional calories and supplements to their daily food intake for substantial muscle and/or weight gain
Endomorph (Apple) “Apple” shaped women (Endomorphs) tend to be full-figured, carry extra weight in their midsections, and have higher percentages of overall body fat. Initially, aerobic (cardio) training will be important for fat loss. However, weight training is also very important for building lean muscle, which speeds up your metabolism. Be active 5-6 days per week and commit to weight training at least 2-3 days. You can alternate between cardio and weight training days, but be sure to keep your heart rate up even during your weight training sessions. Some recommended classes are cycling, dance, walking/running groups, and bootcamps. Your diet should consist of frequent, small meals and snacks. Eat lean meats, complex carbohydrates, fruit, and vegetables.
Mesomorph (Pear) A “pear” (mesomorph) body type is naturally athletically inclined and builds muscle easily. On the positive side, mesomorphs tend to see results and muscle definition pretty quickly, but they also have to be cautious of overtraining. When designing an exercise program, be sure to diversify your workout to maintain your ideal weight and shape. Avoid sticking to only one form of training. Too much weight training for women in this category will in fact make them bulky, but cardio alone will cause them to lose healthy muscle. Circuit training is a great happy medium. In terms of eating, focus on maintaining a well-balanced diet and avoid extreme fad diets for weight loss or weight gain.
About the Author: In addition to years of experience as a certified wellness professional, Christina C. Gordon holds a BA in Sociology from Columbia University, an MBA in Healthcare Administration and fitness certifications from UCLA and the National Academy of Sports Medicine. In 2014, Christina launched her own company, Journey2Wellness, in Atlanta, GA. Certified by the Wellness Councils of America, Journey2Wellness creates personalized wellness programs, community outreach programs, and consults with companies and organizations on building their corporate wellness and fitness programs. You can learn more about Christina and Journey2Wellness by visiting www.thejourney2.com.