*NOTE: The intention of this one-page guide is to help you figure out how to take care of yourself in a simple and easy to manage way. Please answer each question below and then follow the instructions based upon your response.
The way you look on the outside tells a lot about YOU, on the inside. Please answer the question below:
(please click the image you look more like)
Thin-boned
(smaller, longer bones, can be tall and lanky)
tends to have equal width shoulders and hips -- ranges from a model (tall and thin) to someone like me (medium-frame, often lean but can gain weight in belly easily)
Medium-boned
(athletic physique, medium build, or a bit smaller and wider hips, but not large)
tends to have a naturally wider shoulders than hips (v-shape)
Big-boned
(all varieties)
Ranges from small and heavier set to large-framed and bulky, like a huge NFL quarterback.
Ectomorphs are natural-born leaders, energetic beings, and purpose-driven individuals. They are often mistaken for being impersonal, although each statement made is done thoughtfully, in a calculated way. Due to busy minds and undying desire to conquer the world, ectomorphs may seem standoffish or the life of the party, depending upon what's most important to them at the time.
Ectomorphs can do a variety of exercise, depending upon size and structure of the individual. All ectomorphs benefit from stretching, mobility, yoga, Pilates, and moderate-intensity activity that balances the body. The shorter and thicker the build, the more ectomorphs benefit from high-intensity exercise, sports and weight-lifting.
From a dietary standpoint, some ectomorphs do better than others with large portions of meat. In general, meat should be extremely well-cooked -- like stew meat -- and antioxidant intake should be high to balance oxidative stress to the nervous system. Fruit smoothies and veggie juices are advised.
The taller and thinner the ectomorph, the hotter the environment should be, and the more time alone will be needed. The smaller-framed ectomorph will have more ability to adapt, albeit climate, activity level, diet, or relationships.
Ectomorphs benefit from relationships that appreciate uniqueness, drive, achievement, and intention. Recognition and positive feedback are helpful.
The system at greatest risk for the ectomorph is the nervous system, which means alcohol, smoking, drugs, and other toxins need to be eliminated. Additionally, stress/emotional management is vitally important to the health of an ectomorph, and regular breaks/vacations pre-scheduled are a great way to reduce chances of over-drive.
If something doesn't sound like you, but you fit this category in every other way, consider trying it out for a couple of weeks and re-assess. You might just find you're feeling better than ever.
Mesomorphs are biologically lean, strong, and agile. They benefit from being active, living in warm and dry climates, and releasing energy through their upper bodies relatively early and often throughout each day. They are naturally great meat eaters and do well with 5-6 meals per day.
Dynamic exercise, group-based training, and exercise classes are all great examples of movement environments where mesomorphs thrive. Generally speaking, if there's a social component that's dynamic and fun, you'll have a great chance of succeeding with your exercise program.
Mesomorphs benefit from a blend of a high anti-oxidant diet with a diet rich in animal-based proteins and veggies. For this reason, salads can be a great accompaniment to any meal, and choosing the highest quality meats will make a major difference in health, due to frequency of consumption.
Mood fluctuations are normal with this body type, and anger or frustration is normally a sign of pent-up energy, which suggests a lifestyle focused more on movement throughout the day would be useful. This applies to work and home - alternating activities, moving throughout the day and evening, and interacting with others while spacing out time for self-reflection and recovery -- and is the difference between hormonal imbalance and adrenal fatigue vs thriving health and a body everyone else wishes they could have.
Mesomorphs do best in hot, dry climates. Weather patterns are very important to this body type, and seasonal affective disorder is more common in cloudy and wintery environments. Also, altitude can be stressful for this body type.
Mesomorphs are social people who appreciate recognition for achievement and efforts. Conquering a to do list with many small items can be very fulfilling for a mesomorph. Time for recovery and balance is important, and getting at least 7-8 hours of sleep each night is also.
If something doesn't sound like you, but you fit this category in every other way, consider trying it out for a couple of weeks and re-assess. You might just find you're feeling better than ever.
Endomorphs are bigger-boned people who tend to emphasize family, have big hearts, and are excellent with energy conservation through stored calories. Generally speaking, endomorphs function best at their own speeds, waking up later in the day, and while eating 2-3 meals per day.
Endomorphs respond best to long-duration cardio in order to improve circulation, respiration, and cardiovascular health. For larger people, we'll see weight training and aggressive high-intensity interval-based training as more effective. Muscle can be easily built, and the body naturally holds more weight. BMI charts are particularly inaccurate for this body type.
Sugar is the enemy for endomorphs. Because energy is stored so easily, synthetic sugars, in particular, are like automatically-binding molecules of nastiness that attach to hips, thighs, upper arms, love handles, and the lower belly, resulting in rapid weight gain.
Endomorphs tend to have a balanced mood, are generally happy, and slow to get excited in behavior or gestures. Complementary to these qualities is the ability to live well in winter environments, where cold is actually good for gene expression and longer-duration days outside in the cold are more easily endured.
If something doesn't sound like you, but you fit this category in every other way, consider trying it out for a couple of weeks and re-assess. You might just find you're feeling better than ever.