TROYour Body Type and Build: Men & Women

While some people may look similar in terms of their build, the physique, form, and body type of both men and women will vary slightly. Celebrity personal trainer Lucas James and expert nutritionist Jason Apfel help you determine where you fall in terms of your body shape.

3 Main Body Types

While there are numerous different classifications and ‘hybrid’ body types, there are three main categories for body type: mesomorph, ectomorph, or endomorph. Each class has different physical characteristics and unique attributes, and should similarly have an exercise routine tailored to each individual build.

Mesomorph Body Type

• Lean, muscular build
• Rectangular shape
• Thick bones and muscles
• Well-defined chest/shoulders
• Ideal exercise: strength

Lean muscular builds are a hallmark of the mesomorph or meso body type. Mesomorphs excel in increasing muscle size quickly and easily.
The well-developed, rectangular shapes of mesomorphs are representative of their thick bones and muscles. Unfortunately, with large muscles often comes reduced flexibility. Typical mesomorphs exhibit well-defined chests and shoulders that are broader than their waistlines. With mesomorphs, the abdomen is usually well-defined, with hips of about the same width as the shoulders, and the lower body musculature is typically well-toned and defined. Mesomorphs are full of energy and tend to be athletically aggressive. Although mesomorphs tend to distribute and store fat evenly across their bodies, they can become overweight just as with any other body type, when sedentary and on a high-fat or high-calorie diet. Mesomorphs excel in physical activities requiring great strength, short bursts of energy, and power.  When you think “mesomorph,” think of Mike Tyson and Demi Moore.

Lucas James curated 7 resistance training exercises, here. You can complete these exercises with just a stability ball, but if you are looking for exercises unique to you, schedule a free consult with Lucas, today.

Ectomorph Body Type

• Tall and slender
• Trouble gaining weight
• Long and slender arms
• Narrow pelvis and low body fat
• Ideal exercise: cardiovascular

The second main body is the ectomorph or ‘ecto’. 
These individuals tend to be thin and lean and have trouble gaining weight.
A good example of an ecto is a professional swimmer or fashion model.
The ectomorph is relatively linear in shape with a delicate build, narrow hips and pelvis, and long arms and legs. As an ectomorph, your skeletal form and musculature are clearly evident.  Ectomorphs tend to have less fat and muscle mass than individuals with other body types. While characteristically lean, ectomorphs should be concerned with maintaining a strong stature due to their smaller bone formation and weaker joints. Ectos excel at cardiovascular and endurance training. You’ll find the best balance in your workouts by combining both aerobic, cardio, and resistance training. Some celebrity ectomorphs are Brad Pitt and Cameron Diaz.

To get you off on the right foot, try out this 30-minute cardio exercise. When you’re ready to start creating workouts that are not just easy for your body type, but improve it, schedule your free consult with Lucas James.

Endomorph Body Type

• Short and curvy
• Hourglass body shape
• Store body fat in the stomach or legs
• Increased risk of medical issues
• Ideal exercise: high-intensity training

The third main body build is the endomorph body type.
Endomorphs tend to be shorter, stalkier and curvy, like an hourglass.
Comparatively,  endomorphs tend to store their body fat predominantly in the lower abdomen, hips, and thighs. Most endomorphs share a blend of features from both of the other body types as well. An endomorph typically has a high-fat storage capacity and tends to gain weight the easiest. While everyone’s body is susceptible to becoming obese, endomorphs have an increased incidence in comparison. Structurally speaking, endomorphs tend to have small to medium bones, shorter limbs in relation to trunk size, and less-defined musculature.
Male endomorphs tend to have a different fat distribution pattern from female endomorphs. While females typically store fat in their glutes, legs, and hips, most males store fat in their abdomen. Numerous research studies have shown that increased abdominal fat and larger waist size are associated with an increased risk of heart disease, diabetes, stroke, high blood pressure and some cancers. Endomorphs will excel at high-intensity workouts.
Celebrity endomorphs are Roaseanne Barr and John Goodman.

5 Principal Body Types – Women 

Apart from the 3 main body types, we can also distinguish 5 different female body shapes: rectangle, inverted triangle, hourglass, apple, and pear. 

To help you figure out which type of body shape you have, check it in front of the mirror without clothes or use a tape measure for more precise measurements.
You can find a list of common body shapes below. 

Rectangle Body Shape

The rectangle body type is characterized by a straight or square-like silhouette.
This body type typically has a smaller bust and hips, a waist that is less defined, and a straight or flat stomach. 

The upper body and hips are usually all about the same width and in proportion to one another. Rectangle body shapes are often athletic in appearance, with little or no curves. This body type may also be referred to as a straight body shape.

Common features of the rectangle body shape include: 

• Straight sides 
• Small to medium bust 
• Square-shaped shoulders 
• Straight hips 
• No curves 
• Medium to large bottom 
• Little to no waist definition 
• Low body fat percentage 
• Long legs

Inverted Triangle Body Shape

The inverted triangle body shape is characterized by a broad shoulder and chest area, with a slimmer waist and hip area. People with this body shape tend to have a larger bust size and may have a smaller hip and waist size. This body shape is also known as the “cone shape.” People with an inverted triangle-shaped body often have an athletic body shape and may gain body weight more easily in their upper body than in their lower body. 

Common styling tips for this body shape include emphasizing the waistline with cinched waists, wearing structured tops to balance the broad shoulders, and avoiding baggy clothing.

Common features of the rectangle body shape include: 

• Larger upper body 
• Broader shoulders
• Big chest
• Full back
• Narrow waist 
• Relatively flat buttocks
• Excess fat is usually accumulated through the torso and back area

Hourglass Body Shape 

The hourglass body shape is characterized by a well-defined waist that is narrower than the hip and bust measurements. This body shape is also referred to as curvy, as it features a feminine, voluptuous silhouette. 

Those with an hourglass figure typically have a proportionate upper and lower body with a wider hip area, full bust, and a defined waist. Hourglass shape is often considered to be the most attractive and desirable female body shape.

Common features of the hourglass body shape include:

• Hips and shoulders are almost the same width
• Rounded shoulders 
• Slim waist
• Rounded buttocks
• Lower hips are vaster than high hips
• Weight is attained through the hips and beyond the waist

Pear Body Shape 

The pear body shape is characterized by a small upper body, broader hips and thighs, and a defined waist. It is also referred to as a triangle body shape.
People with a pear shape usually have an A- or V-shaped torso, with the hips being the widest part of their body.

Common features of a pear-shaped body type include:

• Narrower shoulders and chest
• Smaller bustline 
• Broader hips and buttocks 
• Thinner arms and legs 
• A defined or undefined waist 
• Tendency to carry extra weight in the hips and thighs

Apple Body Shape 

Apple body shapes are characterized by a larger bust and midsection in proportion to the hips and shoulders. This body type, also associated with a round body shape, typically has a smaller waist, with the stomach protruding out slightly more than other body shapes. The arms and legs are usually slim and toned. 

An apple-shaped body can be difficult to dress, as they require clothes that flatter the curves of the body while not emphasizing the midsection too much.
Some of the best pieces for this body type include wrap dresses, tailored blazers, and high-waisted skirts. Additionally, layering can be used to draw attention away from the midsection and create a flattering silhouette.

Common features of the apple body shape include:

• Broad shoulders 
• Narrow waist 
• Full bust 
• Athletic legs 
• Flat stomach 
• Flared hips
• Fat buildup occurs in the waist area 

The Bottom Line

Body shapes are determined by a combination of genetics, lifestyle, and environmental factors. While it is impossible to change one’s genetics, lifestyle and environment can be modified to impact one’s body shape. With the right combination of exercise, nutrition, and lifestyle, people of all body shapes can improve their health and well-being.

No matter what type of body figure you have, Lucas James can help you achieve your ideal results, which will provide you with an improved appearance and self-esteem.Take the first step towards achieving your desired results, and get in touch with us today!