Build the Perfect Body

15 Nov

Best Exercises & Diet for your Body Type

By Alya Alyssa Kattan

We come in many different shapes and sizes; we are not a one size fits all!  So the same exercise and diet will not work for everybody.

Having the body of your dreams just means figuring out where you store fat and how quickly you build muscle.  This is where knowing your body type comes in handy because it will allow you to create the perfect workout and diet.  So which body type are you?

3 Different Body Types

There are 3 main body types: Ectomorph, Mesomorph & Endomorphs.

Ectomorph (Ruler)

You’re a ruler if you’re stick straight with very few curves, find it difficult gaining weight and putting on muscles, and tend to put on weight in your stomach.

Ruler Rx:

The goal for this thin body type is to build muscle all over.  So if you belong to this category and want to add more curves or bulk up, do less cardio and increase your resistance training.  Another great exercise which adds curves is swimming because the water provides resistance.  This body type needs to eat a lot to gain weight.  For more exercise and diet tips on gaining weight, see Bodacious Babe post.

Endomorph (Pear)

You’re a pear if you’re curvy, soft, and smaller on top and carry most of your fat on your hips, thighs, and butt.

Pear Rx:

The endomorph body type gains weight very easily.  Since they are smaller on top, to become more propionate, pears need to focus on building a bigger upper body.  To get sexy arms and legs, butt, and thighs, check out two of my favs exercise posts:

http://alyasfitclub.com/2011/04/26/sculpted-arms/#more-1564

http://alyasfitclub.com/2011/07/22/get-a-perfect-10-body/#more-2264

Don’t forget to work your abs and do vigorous cardio 5 to 6 times per week for at least 45 min.  Some great calorie burners include running, tennis, jump roping, high impact aerobics, etc…  Because this body type has a slow metabolism, eating 5 to 6 small meals daily every 3 hours is crucial for speeding up their metabolism.  The perfect diet consists of high lean protein, high fiber, high complex carb, low starch, and low fat foods.

Mesomorphs (Athletic)

You’re athletic if you shoulders wider than hips and little body fat.

Athletic Rx:

This genetically blessed body type can gain muscle and lose weight quickly and easily.  They adapt quickly to exercise so they need to change up their workouts every 2 weeks.  Also they should keep workouts under an hr and be careful not to over train.  They tend to do well in sports requiring strength, power and short bursts of energy such as circuit training, running, aerobic cross training, and jumping rope.  This body shape has a problem with getting too bulky, which can be a problem for women, so to avoid this when performing strength training do higher reps using light to moderate weights no more than 3 times a week.  This will help enhance tone and not increase size.
This body shape tends to have a thick waist.  For a great waist whittling workout, see video below.  And for gorgeous legs, butt, & thighs, do the same butt and thighs workout above as the pear shaped body.

If you’re trying to lose weight, do cardio 4 to 5 times per week and strength training 3 times per week.  Eat lean proteins such as chicken breast, fish, and turkey breast, avoid starchy carbs after 5 p.m., and limit fat intake to 20 % of total daily calories and eat 4 to 6 meals a day.

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7 Responses to “Build the Perfect Body”

  1. Nafisa November 15, 2011 at 10:04 PM #

    These tips r jus d best…..Thnks doll….

  2. Mais November 16, 2011 at 9:14 AM #

    Hi Alya,

    I’ve been hearing/reading a lot about the Dukan diet lately. What do you think about it? Does it really work?

  3. Sally November 17, 2011 at 12:37 PM #

    Nice post! Thanks! Love your blog

  4. Phiyaaah February 2, 2012 at 7:47 AM #

    This is exactly what I was looking forr!! ❤ ❤ Thank youu lovey!!

  5. Amina February 7, 2012 at 6:23 AM #

    Hey! This post is exactly what I needed but I’m not sure which is my body type! I dont have a big butt or bussoms, my legs are longer in proportion with my torso (due to scoliosis I’m 5’7) I have wide shoulders and my fat is concentrated towards my love handles but I have a flatish stomach and toned legs.. But when I stop eating junk food I straight away lose weight, I’m not athletic though because my muscles are in a bad shape.. I’m also extra flexible (hypermobility and double jointed) sorry for making this long but I really could use your advice on what to do next since I’m not comfortable in my body! Thank you so so much love!! :* looking forward for your reply

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