No, don’t mistaken this with your body shapes. We shall discuss more on Body Shapes later.
First, let’s find out
“What’s Your Body Types?”
You have long, lean limbs and muscles, and don’t store much excess fat. Skinny-winnies like you may get lax about your health because TV time and donuts don’t show up on your waistline. That’s no excuse: Physical activity and proper nutrition matter, even for you!
Nutrition Tip: Snack frequently! You burn fat easily, so fuel your metabolism with frequent (healthy!) snacks. Go for high-nutrient options like apples with peanut butter, low fat yogurt with no added sugar or syrup, or cottage cheese with fresh-cut melon. Complex carbs, like oatmeal or whole grain breads, will also give you long-lasting energy.
Exercise Tip: High-intensity, short workoutsFocus on adding muscle tone to give your body more shape. Aim for high-intensity interval training, alternating sprints with one-minute walks, for about twenty minutes. Pair that with strength training exercises, like walking lunges or squats. You won’t bulk up, so don’t be shy about doing full-body strength training.
- Small “delicate” frame and bone structure
- Classic “hardgainer”
- Flat chest
- Small shoulders
- Lean muscle mass
- Finds it hard to gain weight
- Fast metabolism
You’re muscular to the core, with a medium frame and little fat. When you gain weight, you can lose it pretty easily, and when you work out your challenge is to keep from getting too muscular. Your body is naturally toned, but exercising regularly will keep your heart and bones healthy.
Nutrition Tip: Pack in proteinYou build muscle easily, so you want a protein-packed diet. Try lean meats like sautéed chicken over quinoa (a grain high in protein), or sliced turkey sandwiches with avocado, lettuce, and tomato on whole wheat bread. For vegetarian options, go for lentils over brown rice, tofu stir-fry, or black beans tossed in a Southwestern-style salad.
Exercise Tip: Stretch your musclesYou’re likely a natural athlete. You excel at strength training, but overdoing it can make your muscles too tight (a recipe for injury). Help your body relax with pilates and yoga—both great ways to get a balanced, total body workout. Tight muscles can make your shoulders look hunched, so you’ll even appear taller when your shoulders loosen up!
- Generally hard body
- Well defined muscles
- Rectangular shaped body
- Gains muscle easily
- Gains fat more easily than ectomorphs
You’re soft and feminine, reminiscent of the Renaissance’s most lauded ladies. Your metabolism might feel like your biggest foe, but try focusing on your favorite body part and doing strength-training exercises to highlight it. Most women are endomorphs, but as you build muscle and burn fat, you might see a stronger secondary, or even primary, body type emerge.
Nutrition Tip: Eat an energy-boosting breakfastAim for foods that will provide long-lasting energy. Start your day with a low-fat yogurt and fruit smoothie. Add coconut water instead of juice—sugar-sweetened drinks will make your energy spike and crash. Complex carbs are great for your body too. Try oatmeal or whole wheat toast with nut butter or scrambled egg whites for a healthy, hearty kick-off to your day.
Exercise Tip: Love your legs.Most women aim to increase muscle tone, but shy away from leggy workouts and focus on their abs instead. Think of it this way: Muscle is a fat-burning powerhouse, so the key to all-over tone is building strong legs, glutes, and lats—the biggest muscles in your body. Yoga and pilates work all three while improving balance and support.