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ARE YOU TRAINING RIGHT FOR YOUR BODY TYPE?
by Larry Pepe
SECTION ONE: BODY TYPE
1) My bone structure is:
__ (a) Very Large __ (b) Large to Medium __ (c) Small to Frail
2) My body tends towards:
__ (a) Carrying too much fat __ (b) Being lean and muscular __ (c) Being too skinny
3) My body looks:
Men answer here:
__ (a) Round and soft __ (b) Square and rugged __ (c) Long and tenuous
Women answer here:
__ (a) Pear-shaped __ (b) Hourglass-shaped __ (c) Mostly straight up and down
4) As a child I was:
__ (a) Chubby __ (b) Normal __ (c) Too thin
5) My activity level is:
__ (a) Sedentary __ (b) Fairly Active __ (c) Over active, can't sit still
6) My approach to life is:
__ (a) Laid back __ (b) Dynamic __ (c) Worrisome
7) My metabolism is:
__ (a) Slow __ (b) Just right __ (c) Too fast
8) People tell me:
__ (a) I should lose some weight __ (b) Stay the same, that I look fine
__ (c) I should gain some weight
9) If you encircle your wrist with your other hand’s middle finger and thumb:
__ (a) Middle finger and thumb do not touch __ (b) Middle finger and thumb just touch
__ (c) Middle finger and thumb overlap
10) Concerning my weight, I:
__ (a) Gain weight easily, but find it hard to lose __ (b) Gain or lose weight fairly easily. Usually stay about the same weight __ (c) Have trouble gaining weight
11) I am hungry:
__ (a) Almost all the time __ (b) Just at meal times __ (c) Rarely
12) People would describle me as an:
__ (a) Emotional person __ (b) Physical person __ (c) Intellectual person
RESULTS
Give yourself a 1 for each A answer, a 2 for each B answer and a 3 for
each C answer. Add them up and divide by 12.
Look below at the number you now have. If you come up with a fraction,
for example 1.5, then you are somewhere inbetween those two body types.
And recommendations would be a middle approach.
1
You tend towards being an Endomorph, you biggest concern should be the
losing of fat and adopting a lifestyle that keeps it off.
Strength training should be done to get a better muscle to fat ratio and
therefore improve metabolism. Use moderate weights at a fast training pace (very
little rest between sets and exercises).
You should lower your calorie intake (but not try to starve yourself)
and should eat frequent but small meals. Sugars, sweets and junk food should be
eliminated from your diet.
Engage daily in some activity like brisk walking, biking, etc., and try
to increase the amount of time you spend each week.
2
You tend towards being a Mesomorph and have a naturally fit body but to
maintain it or improve it you should exercise and diet corretly for your type.
Strength training can be done more often and for longer sessions then
would be good for an Ectomorph, but you must still be carefull not to overdo it.
You should train with moderate to heavy weighs and at a moderate pace,
not resting too long between sets. You will find you gain muscle quite easy
(some women and even men might not want to get too bulky, but this won't
happen suddenly. When you are happy with your muscle size simply train to maintain it).
Stick to a good healthy diet to keep you lean and muscular, and watch
for any slow creeping fat gains.
Engage in and enjoy aerobic activities, sports, etc. but do not overdo.
3
You tend towards being an Ectomorph, you should concentrate on gaining
weight in the form of good lean muscle tissue (some women that are too
thin may also want to put on a little fat to look more feminine).
Weight training should be done but not too often or for too long each
session. Weight should be fairly heavy and workout pace slower (longer rest
periods between sets).
Diet should be high in calories (good quality food not junk) and you
should eat more then you're used to and often.
Aerobic and other activities (sports, dancing, etc.) should be kept to a
minimum, at least until you are happy with your weight and looks.
HISTORY
In the 1940s, Dr. William H. Sheldon introduced the theory of Somatypes.
His theory described three basic human body types: the endomorph,
characterized by a preponderance of bodyfat; the mesomorph, marked by a well-developed
musculature; and the ectomorph, distinguished by a lack of either much
fat or muscle tissue. He did also state that most people were a mixture of
these types.
Sheldon's description of three body types has become an integral part of
most literature on weight loss, fitness and bodybuilding.
The three body types are further described below.
ECTOMORPH
fragile
thin
flat chest
delicate build
young appearance
tall
lightly muscled
stoop-shouldered
large brain
Has trouble gaining weight.
Muscle growth takes longer.
MESOMORPH
athletic
hard, muscular body
overly mature appearance
rectangular shaped (hourglass shaped for women)
thick skin
upright posture
gains or loses weight easily
grows muscle quickly.
ENDOMORPH
soft body
flabby
underdeveloped muscles
round shaped
over-developed digestive system
trouble losing weight
generally gains muscle easily.
CONCLUSIONS
When you know which type you are (or which mixture) and diet and
exercise correctly for that type, you will make much better progress.
While some women may think that Kate Moss is the ideal, from a fitness
view point she really isn't. And many women who tend to be endomorphic
will save themselves much suffering by not striving to change themselves
into ectomorphs, it's not going to happen. Conversly a true ectomorph
who wishes to be a Sumo wrestler would also be in for a big disappointment.
Your goal should be to look as close as possible to (or stay looking
like) a mesomorph. With the correct exercise and diet this can be attainable,
and while you may be a bit upset that you have to work hard to look good
while the true mesomorph looks that way naturally, at least you will still be
fit and look good. And even the mesomorph will find as he/she gets older
that some exercise and diet is needed if they want to continue to look good
and be fit.
Paul Becker is a natural (steroid free for life) bodybuilder and
fitness consultant. He is the author of many books and courses on training
and diet, the most popular of which is his book "Truly Huge". For more
information on his books, courses, personalized training & diet programs
and cutting edge supplements visit his website at Bodybuilding, Health and Fitness. Free Fitness Tips. Truly Huge.
What Body Type are you?
by Larry Pepe
SECTION ONE: BODY TYPE
1) My bone structure is:
__ (a) Very Large __ (b) Large to Medium __ (c) Small to Frail
2) My body tends towards:
__ (a) Carrying too much fat __ (b) Being lean and muscular __ (c) Being too skinny
3) My body looks:
Men answer here:
__ (a) Round and soft __ (b) Square and rugged __ (c) Long and tenuous
Women answer here:
__ (a) Pear-shaped __ (b) Hourglass-shaped __ (c) Mostly straight up and down
4) As a child I was:
__ (a) Chubby __ (b) Normal __ (c) Too thin
5) My activity level is:
__ (a) Sedentary __ (b) Fairly Active __ (c) Over active, can't sit still
6) My approach to life is:
__ (a) Laid back __ (b) Dynamic __ (c) Worrisome
7) My metabolism is:
__ (a) Slow __ (b) Just right __ (c) Too fast
8) People tell me:
__ (a) I should lose some weight __ (b) Stay the same, that I look fine
__ (c) I should gain some weight
9) If you encircle your wrist with your other hand’s middle finger and thumb:
__ (a) Middle finger and thumb do not touch __ (b) Middle finger and thumb just touch
__ (c) Middle finger and thumb overlap
10) Concerning my weight, I:
__ (a) Gain weight easily, but find it hard to lose __ (b) Gain or lose weight fairly easily. Usually stay about the same weight __ (c) Have trouble gaining weight
11) I am hungry:
__ (a) Almost all the time __ (b) Just at meal times __ (c) Rarely
12) People would describle me as an:
__ (a) Emotional person __ (b) Physical person __ (c) Intellectual person
RESULTS
Give yourself a 1 for each A answer, a 2 for each B answer and a 3 for
each C answer. Add them up and divide by 12.
Look below at the number you now have. If you come up with a fraction,
for example 1.5, then you are somewhere inbetween those two body types.
And recommendations would be a middle approach.
1
You tend towards being an Endomorph, you biggest concern should be the
losing of fat and adopting a lifestyle that keeps it off.
Strength training should be done to get a better muscle to fat ratio and
therefore improve metabolism. Use moderate weights at a fast training pace (very
little rest between sets and exercises).
You should lower your calorie intake (but not try to starve yourself)
and should eat frequent but small meals. Sugars, sweets and junk food should be
eliminated from your diet.
Engage daily in some activity like brisk walking, biking, etc., and try
to increase the amount of time you spend each week.
2
You tend towards being a Mesomorph and have a naturally fit body but to
maintain it or improve it you should exercise and diet corretly for your type.
Strength training can be done more often and for longer sessions then
would be good for an Ectomorph, but you must still be carefull not to overdo it.
You should train with moderate to heavy weighs and at a moderate pace,
not resting too long between sets. You will find you gain muscle quite easy
(some women and even men might not want to get too bulky, but this won't
happen suddenly. When you are happy with your muscle size simply train to maintain it).
Stick to a good healthy diet to keep you lean and muscular, and watch
for any slow creeping fat gains.
Engage in and enjoy aerobic activities, sports, etc. but do not overdo.
3
You tend towards being an Ectomorph, you should concentrate on gaining
weight in the form of good lean muscle tissue (some women that are too
thin may also want to put on a little fat to look more feminine).
Weight training should be done but not too often or for too long each
session. Weight should be fairly heavy and workout pace slower (longer rest
periods between sets).
Diet should be high in calories (good quality food not junk) and you
should eat more then you're used to and often.
Aerobic and other activities (sports, dancing, etc.) should be kept to a
minimum, at least until you are happy with your weight and looks.
HISTORY
In the 1940s, Dr. William H. Sheldon introduced the theory of Somatypes.
His theory described three basic human body types: the endomorph,
characterized by a preponderance of bodyfat; the mesomorph, marked by a well-developed
musculature; and the ectomorph, distinguished by a lack of either much
fat or muscle tissue. He did also state that most people were a mixture of
these types.
Sheldon's description of three body types has become an integral part of
most literature on weight loss, fitness and bodybuilding.
The three body types are further described below.
ECTOMORPH
fragile
thin
flat chest
delicate build
young appearance
tall
lightly muscled
stoop-shouldered
large brain
Has trouble gaining weight.
Muscle growth takes longer.
MESOMORPH
athletic
hard, muscular body
overly mature appearance
rectangular shaped (hourglass shaped for women)
thick skin
upright posture
gains or loses weight easily
grows muscle quickly.
ENDOMORPH
soft body
flabby
underdeveloped muscles
round shaped
over-developed digestive system
trouble losing weight
generally gains muscle easily.
CONCLUSIONS
When you know which type you are (or which mixture) and diet and
exercise correctly for that type, you will make much better progress.
While some women may think that Kate Moss is the ideal, from a fitness
view point she really isn't. And many women who tend to be endomorphic
will save themselves much suffering by not striving to change themselves
into ectomorphs, it's not going to happen. Conversly a true ectomorph
who wishes to be a Sumo wrestler would also be in for a big disappointment.
Your goal should be to look as close as possible to (or stay looking
like) a mesomorph. With the correct exercise and diet this can be attainable,
and while you may be a bit upset that you have to work hard to look good
while the true mesomorph looks that way naturally, at least you will still be
fit and look good. And even the mesomorph will find as he/she gets older
that some exercise and diet is needed if they want to continue to look good
and be fit.
Paul Becker is a natural (steroid free for life) bodybuilder and
fitness consultant. He is the author of many books and courses on training
and diet, the most popular of which is his book "Truly Huge". For more
information on his books, courses, personalized training & diet programs
and cutting edge supplements visit his website at Bodybuilding, Health and Fitness. Free Fitness Tips. Truly Huge.
What Body Type are you?
I really dont feel I fit the description of the MESO at all.
