How To Lose Weight Depending On Your Body Type

AS we move into our third month in lockdown, many of us will be feeling the result of a few too many trips to the fridge.

And some of us may even be fearing the so-called Quarantine 15 - what some people have dubbed the weight gain likely to be caused from weeks of self-isolation during the coronavirus pandemic.

However, top fitness coach and weight loss mindset specialist Jenna Rigby, reveals that there's one easy way to get back in shape - and that's by knowing your body type.

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She says that by simply adapting your workouts for your body type, this can speed up weight loss and make you love the skin that you're in.

Jenna, who has teamed up with advice website Flawless.org, said: Our bodies come in all different shapes and sizes, and it’s important to understand our own individual type in order to highlight our best bits.

Here, the GlamFIT Studios coach takes us through her recommended exercises for each body type, to enhance your figure and boost weight loss...

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The best exercises: “To enhance and create curves, dedicate particular days of exercise to the specific body parts you want to enhance.

Triangle is one of the most common body types, your shoulders and bust are narrower than your hips and you tend to have slim arms.

The best exercises: “To begin with, focus on fat burn around the stubborn areas - this can be achieved through HIIT-style workouts which keep you in the fat burning zone the longest.

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While they're theoretically aimed at children, the Body Coach's 30-minute classes are straightforward, fun-packed and challenging enough for literally anyone to take part in.

Each of their Instagram live classes are a quick-fire combination of body weight training, cardio and intense aerobic exercise that keeps the heart rate elevated, meaning you burn more calories.

The Peloton fitness app is jam-packed with easy-to-follow and high-quality fitness videos. Their classes included yoga, strength, meditation, cardio and bootcamp classes.

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If your shoulders and bust are larger than your relatively narrow hips, you have what’s known as an inverted triangle and are often seen as 'top heavy'.

If you have broader hips than shoulders, a narrow bust, and a fuller waistline, you have what’s called a diamond body shape.

This body type also often has a naturally flat stomach so HIIT training works well to maximise fat-burn in this area and show off your best features.

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If you’re naturally muscular but not particularly curvy, you have an athletic body type - your shoulder and hip measurements are about the same.

The best exercises: “This body type is perfect for weight training and muscle definition can easily be achieved to create curves in all the right places.

Weighted squats and deadlifts compound exercises will help build the lower body curves and supersets on the biceps and triceps (bicep curls and tricep pull-downs) will provide arms envied by many.

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The BMI calculation divides an adult's weight in kilograms by their height in metres squared. For example, A BMI of 25 means 25kg/m2.

For children and young people aged 2 to 18, the BMI calculation takes into account age and gender as well as height and weight.

To conclude, Jenna says: It’s important to remember with any body type, cardio and fat-burning activities will always help enhance your figure and get your body type looking its best.

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Keep your workouts initially focusing on the full body and then move onto enhancing your best features three-six months into a routine.Without judgment, look into the mirror. What do you see? Do you see long, lanky limbs? Wide hips and a bit of belly? A sporty, muscular body? Knowing where you fit in (or if a single body “type” doesn’t describe you) could help you determine the best diet and exercise plan for you, some healthcare professionals argue.

This is what’s called the body type diet, and eating for your body type may help you fuel your body more effectively and lose weight as a result. That said, there isn’t very much research on the body type diet, and experts debate whether it’s effective or not.

Proponents of this plan say your body type can give you clues about your metabolism and hormones, and thus how well you process carbohydrates and how much protein you need. Not to mention, it may tell you whether you’d be your healthiest, most energized version of yourself by, say, signing up for that 5K you’ve been eyeing or opting instead for strength training at your local CrossFit gym.

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Some research suggests that each body type has certain characteristics in terms of weight, fat, and muscle — but there’s less data to support the dietary and exercise recommendations, so don’t expect this to be a magic bullet.

If you’ve been eating a nutritious diet and exercising, you still may not be getting the results you’re looking for. “Many people are exercising for the first time ever and eating cleaner than ever, but they’re still doing the wrong thing for their body, ” says Phil Catudal, a celebrity trainer and the coauthor of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type with the health journalist Stacey Colino.

The idea that everyone has a body type comes from William Herbert Sheldon, MD, PhD, the late psychologist who developed what are called “somatotypes” in the 1940s. [1 ] “He was trying to explain personality types based on one’s physiological structure, ” says Catudal. The problem is, though research shows that people make judgments about personality based on people’s body features,  linking personality traits with body type gets problematic (and bogged down in bias and stigma) quickly. [2 ] “He stumbled upon something great with body types, but the personality stuff is a disconnect, ” Catudal says.

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When it comes to your body, Catudal says there are common elements among body types that suggest how much muscle or fat you tend to have, as well as how fast or slow your metabolism may be, and thus how easy or difficult it may be for you to lose weight.

There isn’t a ton of research on how a person’s somatotype might better inform their diet and exercise habits. But there is some data on body composition differences. One small study looked at 63 men ages 18 to 40. The researchers found that those whose bodies were long and lean indeed had less body fat, weighed less, and had less lean body mass compared with those who had curvy or hourglass figures. [3 ]

A more recent paper analyzed three-day food diaries of nearly 150 women over age 57. [4 ] They concluded that somatotype was related to factors like dieting, physical activity, weight cycling,  body mass index (BMI), and even disease status. Those with curvy figures had greater diastolic blood pressure compared with lean and lanky participants, as well as those who had an hourglass figure. Women who were lean and lanky were also more likely to be underweight. When researchers looked at their dietary intake, they found that curvy individuals consumed more protein and those who were lean consumed the least on average.

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Catudal says that finding your dominant body type (because you can be a mix of two) can help guide you toward healthy habits that will work best for your body and help you form more realistic goals. “If you’re doing the same thing as someone else who doesn’t have your same body structure, you won’t get the same results. It helps to realign your expectations with what is possible for you, ” he says.

There are three main body types, says Catudal. Daily exercise, diet habits, and even metabolic changes by way of pregnancy and menopause can skew your body type, so you may not recognize yours right away. Lifestyle factors may have also changed your body so that you now are somewhere in between, which Catudal classifies as one of three hybrid types.

If you’re unclear about where yours falls, one clue to your body’s more natural metabolic state is what your body looked like when you were a late teen or in your early twenties, says Catudal. Here are some other clues, from 

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Ectomorph Thin, long, and lanky. You have a smaller bone structure with shoulders that tend to be narrower than your hips. Over the years, you may also notice you have trouble gaining weight. This type can typically handle more carbohydrates.

Endomorph You tend to have more body fat than the other body types in this framework. Catudal says that women who are endomorphs may be described as curvaceous, while men may be called stocky. You tend to carry weight in your belly, hips, and thighs. An endomorph may be more prone to insulin resistance, and thus they need to watch their carbohydrate intake. Insulin resistance happens when cells can’t effectively take glucose from your blood and your pancreas compensates by ramping up insulin production — and it is the hallmark of type 2 diabetes. [5 ]

Meso-Endomorphs This person is strong, but the muscles aren’t well-defined, as in a football player. But you don’t need to be a football player to have this body type — in fact, it’s more common than you may think. In a review including 774 adults, the most common somatotype in men and women was a combination of endomorph and

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