There are three different main body types. Your body type may affect your results when you diet and/or exercise. The person you most look up to may be a different body type than you. If that is the case, you are setting unattainable goals for yourself. Below you’ll find quick descriptions of each body type. Keep in mind you may be a combination of body types.
- What it looks like: Square-like shape, hard/toned body when training hard, broader shoulders
- Typical traits: Easily puts on muscle, naturally drawn to athletics
- How you should train: Start with strength training 3-4 times per week. If you feel like you’re getting too big, do some extra cardio. Active recovery on rest days.
- Workout tips: Plyometrics, low repetitions (8-12), heavy weights, 30-60 second rests between sets, sprints
- Diet tips: Make sure you’re consuming enough calories, “feed” your muscles. Track your macronutrients (carbs, protein & fats). Generally, your body will respond well to healthy foods you eat.
- Examples: gymnasts, Halle Barry, Mark Wahlberg, Serena Williams
- What it looks like: Smaller framed, longer limbs, smaller shoulders
- Typical traits: Don’t gain weight or put on muscle easily
- How you should train: Focus on one muscle group each workout, no need to do as much cardio. Too many days working out could speed your metabolism more which results in losing weight but not gaining muscle.
- Workout tips: Lower reps (5-10), heavier weight, take longer breaks between sets, compound movements, if you must do cardio – HIIT workouts
- Diet tips: High carb, high calorie diet could help your body to drive protein into your muscles, intermittent fasting not recommended
- Examples: supermodels, Cameron Diaz, Chris Rock, Kate Moss,
- What it looks like: Shorter, thicker boned, thicker legs, more cellulite (even when in shape), wider wrist circumference, broader shoulders
- Typical traits: Tend to gain fat easier, not necessarily fat but just hold onto fat easier
- How you should train: Lift moderate to heavy weights, limited rests between sets (30-90 seconds).
- Workout tips: High reps (12-15) and sets (3-4), high intensity workouts rather than sustained running
- Diet tips: Low carbs, high protein, get your carbs mostly from vegetables, experiment in carb-cycling
- Examples: Jack Black, Oprah Winfrey, Jennifer Lopez
- If you want to see results, you will have to lose fat everywhere. Focusing on losing in one particular spot just won’t work.
- You can have traits of any combination of body types
- You should train differently based on your body type to get results
- The same training can cause very different results in different people
- Most workout programs are made “one-size fits all,” make modifications based on your body type
- No matter your body type, you should be eating lean proteins and healthy fats
- Try to minimize stress, get enough sleep and eat enough nutrients in your diet