Shapes Don’t Change, but Ways to Get in Shape Do : Everyone is born one of three body types.

All the Wishing and Working Out in the World Can’t Change Your Body Type, But You Can Work with What You’ve Got

We are each born with one of three body types that we must live with all our lives: round and soft, pear-shaped endomorph; muscular, hourglass-shaped mesomorph; or long and lean ectomorph. While many people may have traits from multiple categories, we typically represent one body type more than the others.

How to Identify Your Body Type

To determine your body type, try this simple test: Encircle one wrist with your other hand’s middle finger and thumb. If they don’t touch, you’re likely an endomorph. If they just touch, you’re likely a mesomorph, and if they overlap, you’re likely an ectomorph.

While your body type cannot be changed, many people try mightily to alter it, leading to frustration. Studies show that 75% of people are dissatisfied with some aspect of their appearance, a sentiment echoed by personal trainers and counselors alike.

Common Struggles with Body Image

Despite looking great to others, many people struggle with body dissatisfaction. Media, especially magazines, portray unrealistic body types that many aspire to attain, often leading to frustration and feelings of inadequacy.

As expert Stacy Rae Roberts states, “We’re all ruled by genetics. If your mother has wide hips or your father has a lean upper body, chances are you’ve inherited these traits. Working out will improve your shape but won’t change it.” It’s essential to work with your body, not against it.

Embracing Your Body Type

Here are some tips on how to stay fit and healthy while accepting your body type:

Endomorphs

Endomorphs tend to have round, soft, curvy bodies with more weight distributed at the hips and thighs. They have small to medium-sized bones and shorter limbs relative to their trunks.

  • Famous Endomorphs: Marilyn Monroe, Dolly Parton, John Candy, Roseanne Arnold, and Tom Arnold.
  • Exercise Recommendations: For endomorphs, burning fat is key. Engage in 20-60 minutes of low to moderate-intensity aerobic exercises like swimming, walking, and bicycling three to seven days a week. Additionally, use lower weights and higher repetitions for weight training to create long, lean muscles.

Mesomorphs

Mesomorphs have medium to large bones, with well-defined muscles. They excel at building muscle and often find it easier to stay in shape compared to other body types.

  • Famous Mesomorphs: Demi Moore, Arnold Schwarzenegger, Jane Fonda, and Magic Johnson.
  • Exercise Recommendations: To stay lean, mesomorphs should perform 20-60 minutes of high-intensity aerobic exercises such as running, dancing, and jump roping. Strength training with moderate weights and high repetitions is crucial to avoid muscle bulk and maintain lean muscle definition.

Ectomorphs

Ectomorphs are typically lean and long, with a tendency to have trouble building muscle. Their limbs are long, and they often have a high fat-to-muscle ratio.

  • Famous Ectomorphs: Audrey Hepburn, Julia Roberts, Michael Jordan, and Cary Grant.
  • Exercise Recommendations: Ectomorphs should focus on both aerobic exercises (like running or cycling) and strength training with progressively heavier weights to build muscle. Abdominal exercises are also essential to strengthen the lower back and improve posture.

Mental Tips for Embracing Your Body Type

In addition to physical exercise, mental and emotional acceptance of your body type is essential for overall well-being:

  • Accept Yourself: Focus on making your body a wonderful place to live by working with it, not constantly battling against it.
  • Don’t Set Conditions for Acceptance: Self-acceptance should not be contingent on losing weight or achieving a specific body image. Embrace where you are today.
  • Focus on Your Strengths: Regularly look in the mirror and focus on your positive attributes instead of dwelling on perceived flaws.
  • Keep an Image Journal: Write down situations that trigger negative feelings about your body and discuss them with someone. Often, comparing yourself to unrealistic media images can cause undue dissatisfaction.

Conclusion

Understanding and accepting your body type can lead to a healthier mindset and better overall health. By aligning your workouts and mindset with your natural body type, you can become the best version of yourself, both physically and mentally.

Julie Bawden-Davis

Julie Bawden-Davis is a bestselling journalist, novelist, blogger, and YouTuber. A prolific author, Julie writes in several genres. She enjoys creating page-turning suspense served up with a dose of romance, garden books that turn any brown thumb green, and spiritual books meant to enlighten and inspire. Widely published, Julie has written 45 books and more than 4,000 articles for a wide variety of national and international publications. She lives in Southern California, where she enjoys sunny, blue skies most days and year-round gardening. Julie gains inspiration from being surrounded by plants when she writes.