Fitness

Most People Don’t Know How to Work Out for their Body Type

9. Are You an Apple Shape or a Pear Shape? Some nutritionists think that the ectomorph, mesomorph, and endomorph distinction is worthless and that what matters… Trista - January 31, 2022

9. Are You an Apple Shape or a Pear Shape?

Some nutritionists think that the ectomorph, mesomorph, and endomorph distinction is worthless and that what matters more is determining if a person is an apple or a pear. A pear is someone who has a slim waist and more weight around the hips and lower body. An apple has a larger waistline, at least 35 inches in circumference. Pear shapes are more likely to have healthy insulin levels, while apples are more likely to resist insulin (via WebMD). If you are an apple — what Dr. Sheldon called an endomorph — you need to limit carbs because they increase your insulin and cause insulin resistance. Nutritionists who prefer the apple and pear distinction claim that even an ectomorph with a fuller midsection could be at risk for health problems (via Everyday Health).

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8. Some General Dietary Guidelines Apply to All Body Types

Whatever body type you may have, you need certain nutritional requirements to function at your best. Whether you get the majority of your calories from carbs, proteins, or fats, you need specific vitamins and minerals every day (via Mayo Clinic). Ensure that you are eating at least five servings of fruits and vegetables per day, and five is a minimum. Ideally, aim for 10. Smoothies made from plant-based milk and without any added sugar are a great way to get all the fruits and vegetables you need. You also need vitamin D, which can be found in some foods but is best obtained from sunlight. Plant-based protein sources, such as lentils and tofu, can be nutritional powerhouses that provide lots of vitamins and minerals in addition to high-quality protein (via MD Linx).

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7. There Are General Exercise Guidelines, As Well

The body-type guidelines suggest that endomorphs should focus on HIIT exercises rather than on cardio for the purposes of weight loss. However, cardio remains beneficial for precisely why this class of activity is called “cardio”: it is excellent for your heart. Whatever your body type may be, you should aim to get the regular cardio exercise that gets your heart pumping and your feet moving. Taking a mid-day walk or a long afternoon hike can not only benefit your heart. However, on a sunny day, help you get your necessary dose of vitamin D (via Mayo Clinic). An endomorph may assume that you should avoid long walks because they should not get more than an hour of exercise at a time. Not true! Just plan to have plenty of snacks to help recharge periodically. Do not ever assume that you should avoid cardio just because you have one body type (via MD Linx).

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6. Regardless, Carbs Should Not Come from Junk Food

Ectomorphs may be rejoicing that they should get at least half of their calories from carbs. However, this does not mean that they should be snacking on cake and ice cream all day long (via Mayo Clinic). Keep in mind that too many carbs, especially simple carbs such as sugar, cause insulin spikes and lead to insulin problems. While some extra calories may be needed, those carbs should be coming primarily from fruits, vegetables, and whole grains such as brown rice and oatmeal. Furthermore, don’t assume that fruit juice means healthy carbs! Fruit juice can easily have more sugar than soda, so it should be consumed in moderation. Endomorphs and mesomorphs should also be careful of where their carbs come from (via Byrdie).

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5. Your Body Type Can Provide a Snapshot of Your Health

The metabolic functions that determine your health all happen inside your body, but what you see on the outside is a pretty strong indicator of what is happening inside. For this reason, your body type can be a pretty quick snapshot of how your overall health is. Being an ideal weight — a mesomorph — indicates that you probably have good insulin levels and have pretty okay metabolic functions (via Mayo Clinic). If you are underweight — an ectomorph — you may not be getting adequate nutrition or may have an underlying condition, such as a thyroid problem. And if you are overweight — an endomorph — you may have insulin resistance and additional health problems resulting from excess weight (via Ask the Scientists).

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4. Body Types Are Not Set in Stone

When Dr. Sheldon put out his theory on body types, he claimed that body types were set in stone before birth. If someone is an endomorph body type in adulthood, they were predisposed to be overweight well before birth. The idea corresponds to ectomorphs and mesomorphs, as well. However, research into the twenty-first century indicates that body types are not set in stone, while genetics certainly play a role. Endomorphs are not doomed to live their entire lives overweight; they can lose weight and become mesomorphs with ideal weight and solid muscle mass (via WebMD). Likewise, ectomorphs are not doomed to live their lives underweight. If they are malnourished due to an eating disorder, they can get the proper treatment and get up to an ideal weight. If they have a thyroid or other metabolic condition, it can get treated (via nasm.org).

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3. You Can Be More Than One Body Type

Many people identify as having more than one body type throughout their lives. Furthermore, people commonly identify as having more than one body type at any particular time. Some say that they are, for example, 20% mesomorph and 80% endomorph, or 40% ectomorph and 60% mesomorph (via WebMD). This simply means that body types are not static categories. You may do best with an endomorph diet high in protein and a mesomorph exercise routine or a mesomorph diet and an ectomorph exercise routine. Still, what is the most important thing? Make sure that you are doing what makes you feel healthy and consistent with what your doctor recommends (via Ask the Scientists).

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2. Aim to Be Healthy, Regardless of Body Type

Believe it or not, you can be a healthy endomorph, just like you can be an unhealthy mesomorph or ectomorph. Your body type can be a quick snapshot of your overall health. However, there is more to health than your size. Make sure that you limit the amount of processed and junk food you eat and get enough fruits and vegetables every day (via Mayo Clinic). Get plenty of exercise and the necessary rest in between your exercise routines. Get enough protein and healthy fats and look for complex carbs over sugar. These day-to-day decisions can help make you healthy no matter your body type (via MD Linx).

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1. Be Body Positive

Few things are more disheartening than disliking the body that you are in. Remember that just because Hollywood glamorizes ectomorphs doesn’t mean that you cannot be gorgeous as a full-bodied endomorph (via Mayo Clinic). Beauty is on the inside and shines through on the outside, no matter how large or small you may be. Having a positive view of your own body can be the greatest motivator for doing what you need to get to an ideal weight, whether that entails losing weight or gaining. Believe that you are beautiful just the way you are and love the body that you are in (via LiveStrong).

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