Category Archives: Intro To Fitness World

Female body shapes& body types- what are they?

Your body shape is based on the size of your physical features and their relation to each Body shapeother on your body, while your body type determines your body’s ability to gain fat and muscle. In addition, certain exercise types are more effective if you’re a particular body shape or body type.

Body Shapes

In most cases, you’ll fall into one of four female body shape categories, or you’ll be a combination of more than one:
The 5 main body shapeare;

  • Pear: A sexy bottom and a petite upper body
  • Apple: Beautifully bigger on your top half than your bottom
  • Ruler: Straight up and down
  • Hourglass: A well-proportioned top and bottom body with a narrow waist

Apple shape: These women have broad(er) shouldersapple compared to their (narrower) hips.Apple shaped women tend to have slim legs/thighs, while the abdomen and chest look out of proportion compared to the rest of the body. Fat is mainly distributed in the abdomen, chest, and face.

Ruler shape: the waist measurement is less than ruler9 inches smaller than the hips or bust measurement. Body fat is distributed predominantly in the abdomen, buttocks, chest, and face. This overall fat distribution creates the typical ruler (straight) shape.

Pear shape: The hip measurement is greater than the pearbust measurement. The distribution of fat varies, with fat tending to deposit first in the buttocks, hips, and thighs. As body fat percentage increases, an increasing proportion of body fat is distributed around the waist and upper abdomen. The women of this body type tend to have a (relatively) larger rear, robust thighs, and a small(er) bosom.

Hourglass shape: The hip and bust are almost of equalhourglass size with a narrow waist. Body fat distribution tends to be around both the upper body and lower body. This body type enlarges the arms, chest, hips, and rear before other parts, such as the waist and upper abdomen.

 BODY TYPES

The human physique can be divided into 3 main body types, based on propensity for fatbody type gain, muscle gain and frame size. While much is made of body shape, body type actually allows you to form a weight loss plan based on how your body responds to exercise and diet. In other words, it makes losing weight easier

  1. Ectomorph
  2. Endomorph
  3. Mesomorph

 

An Ectomorph has the body type that is most often seenectomorph in the pages of fashion magazines. They are slim boned, long limbed, lithe and have very little body fat and little muscle.

Ectomorphs tend to have fragile, delicately built bodies and find it difficult to gain weight or add muscle. Supermodels, ballerinas and basketball players most commonly fall into this group.

ECTOMORPH CHARACTERISTICS:
  • Skinny
  • Small joints/ boned
  • Long arms and legs
  • Linear physique – “ruler body shape”
  • Small shoulders
  • Lightly muscled
  • Small chest and buttocks
  • Low body fat (without exercising or following low calorie diets)
  • Can eat anything they like without weight gain
  • Fast and efficient metabolism
  • Difficulty gaining weight
  • Hyperactive
  • Difficulty in gaining muscle mass
ECTOMORPH PROBLEMS

Although ectomorphs tend to be highly regarded, one must remember that they have problems of their own. Ectomorphs tend to lack shape because of their low muscle mass. Female ectomorphs are likely to be flat chested and may complain of looking boyish, wishing they had more womanly curves. Male ectomorphs struggle to increase their muscle mass and may look wiry. As you see, they too, have to work hard to achieve their goals. As ectomorphs lack muscle mass, thus they need to keep their weight lower than endomorphs or mesomorphs. Furthermore, some ectomorph want and struggle to gain weight – muscle and some fat.

~Being a female ectomorph is currently in vogue. Ectomorphs, tend to lack both muscle and fat. However, it is not impossible to overcome your lack of muscle mass. It requires a serious focus on mass building through diet and weight training. The good news is that you have a naturally low body fat percentage. Thus, with even little gains in muscle you are able to boast excellent muscle definition. Female ectomorphs may want to gain mass to add shape.

Mesomorphs  could be thought of as the “genetically mesomorphgifted”. They are characterized by an athletic, strong, compact and naturally lean body. They have excellent posture. Often, their shoulders are wider than their hips and women tend to have an hourglass figure. Mesomorphs are natural born athletes and tend to be lean and muscular without trying. They generally are described as being of “medium” build. The world’s leading tennis players, figure skaters and bodybuilders fall into this group.

MESOMORPH CHARACTERISTICS
  • Naturally lean
  • Naturally muscular
  • Naturally strong
  • Medium size joints/ bones
  • Wider at the shoulders than the hips – i.e. chest dominates over abdominal area
  • Broad/ square shoulders
  • Female mesomorph: defined hourglass figure
  • Male mesomorph: V or rectangular shape
  • Efficient metabolism
  • Gaining muscle is almost effortless
  • Losing fat is almost effortless
  • Responds quickly to exercise
MESOMORPH ADVANTAGE

It is a great advantage to have mesomorphic qualities, as one has great foundations on which to build. Mesomorphs don’t have to worry too much about what they eat and they can gain muscle mass and lose weight fairly quickly with relatively easily. This combination allows the mesomorph to achieve fantastic definition of the body. However, as easily as you lose fat, you gain fat also. Janet Jackson is a good example of someone who has struggled with fluctuating weight, but when determined is able to lose weight relatively quickly and look incredibly defined and boast amazing abs.

~Female mesomorphs, that includes women who feel they have become too bulky, should do light-to-moderate weight training, no more than 3 times a week for muscle shaping and sculpting. This will help enhance tone and not increase size. Do 2 to 3 sets of 12 – 15 repetitions using light to moderate weights for each major muscle group. Try circuit training, which encourages strength and stamina, but without building bulk. Be careful when choosing thigh exercisesin a bid to slim down thighs.

Endomorphs have a soft, curvy and round physique endomorphand display the opposite characteristics from ectomorphs. They have a sluggish metabolism, gain weight easily and have to work hard to lose body fat. Endomorphs often have a larger frame and tend to have wider hips than shoulders, creating a pear-shaped physique. Some of the sexiest and most beautiful singers and actresses are endomorphs. Similarly, many of the actors and action heroes on the silver screen are endomorphs.

ENDOMORPH CHARACTERISTICS
  • Smooth, round body
  • Medium/ large joints/ bones
  • Small shoulders
  • Short limbs
  • High levels of body fat (may be overweight)
  • Body fat tends to settle in lower regions of body, mainly lower abdomen, butt, hips, and thighs (rather than being distributed evenly throughout body)
  • Pear-shaped physique
  • Can gain muscle easily, but tends to be underdeveloped
  • Difficult to keep lost body fat off
  • Lose weight slowly
  • Have to work hard to lose weight
  • Slow metabolic rate
  • Attacks of tiredness/ fatigue
  • Fall asleep easily
ENDOMORPH PROSPECTS

There is no way round this issue. Endomorphs will have a harder time losing weight. But lets be clear. No one is saying that endomorphs CAN’T lose weight, but that they will have to work harder to lose the weight. Endomorphs do not have to be overweight. They simply require more determination than perhaps a mesomorph would, to achieve the same goal. Endomorphs have to train hard and must eat healthily most of the time. Endomorphs gain fat quickly when eating the wrong types of foods because their metabolism can be unforgiving. 

The good news is that endomorph women are often thought of as voluptuous and sensual because they go in at the waist, have large rounded breasts and have womanly curves in all the right places. In shape the female endomorph is unrivaled – toned and fit whilst being soft, sensuous and alluring.

~Endomorphs have a higher body fat percentage. Thus, as an endomorph your primary focus should be on cardiovascular exercise and fat burning. Endomorphs should either start weight training immediately or wait until you have reached a weight with which you are more happy.

Regards,

Hi Fitness Instructor

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DO I NEED TO LOOSE WEIGHT?

On enrollment in fitness class some people might be skeptical and have number of questions and concerns—is this I need to be doing? WDO I NEED TO LOOSE WEIGHThat if I don’t have time? What if this not my body needs? What if all is utterly wastes?

These are valid questions, and concerns. 

Thinking that you need hit the gym twice a day, every day is enough to scare anyone away, and that is the last thing we want to do. Instead, we want to inspire you, help you take control of your health and achieve great things; and we want to show you that you can do this in less time than you might be thinking.

Before enrolling in any fitness class first determine your body demands; whether you are going to fitness club for tuning your body, or due to medical problem, or you want weight loss.

Workout routines for medical problems are related to particular disease you are having.

According to a new study, 9 out of every 10 adults are living with at least one risk factor for cardiovascular disease, some cancers, diabetes and osteoporosis. 

Among these risk factors, obesity ranks very highly among tobacco smoking, physical inactivity, low fruit consumption, low vegetable consumption, risky alcohol consumption, high blood pressure, high blood cholesterol and diabetes. 

Obesity  

is a medical condition in which excess body fat has accumulated to the extent that it mayObesity gene linked with happiness have an adverse effect on health

Obesity related health risks

Obesity is a serious medical condition, and in addition to increasing our risk of cardiovascular disease is also associated with a wide range of chronic and life-threatening conditions and severe health complications. 

In fact, Obesity has been linked with all of the following diseases and conditions: 

  • Heart Disease
  • Certain cancers (post-menopausal breast, colon and endometrial cancer)
  • Type 2 diabetes
  • High Blood Pressure
  • Breathlessness
  • Gallbladder disease
  • Reproductive hormone abnormalities
  • Sleep apnoea
  • Osteoarthritis (knees)
  • Polycystic ovary syndrome
  • Insulin resistance
  • High uric acid levels and gout
  • Impaired fertility
  • Low back pain
  • Increased anaesthetic risk
  • Foetal defects associated with maternal obesity
  • Abnormal lipid / body fat profile
Techniques for assessing our weight related health risk. 

One good measurement of whether you are too heavy is the Body Mass Index or BMI. This measurement, a ratio of fat to total body weight, is a good place to start. A BMI under 25 is ideal, while a BMI of 35 and above can be a danger signal. A BMI above 40 indicates your weight is a real hazard to your health. The BMI has its limitations, however, especially for athletes with a high percent of lean muscle. Muscle is heavier than fat, so an athlete’s BMI (ratio of weight to height) can look too high when, in fact, it is not.

Another measurement of “dangerous” fat is the waist circumference. Belly fatstored in the middle of the body, around the organs, is tied to more health conditions than weight stored on the hips or elsewhere. Women with a waist measurement of 35 or more should be concerned. 

If you know your weight is causing you concern, what can you do?

“It never hurts to become more physically active – and to eat more fruits and vegetables, Even if you don’t lose a pound, you will become healthier, and that’s really the goal.”

Some simple tips that would work are:
  • · Eat more fruit and vegetables, especially before your other foods. That apple can take the edge off of your hunger and crowd out higher calories food you might be eating.
  • · Eat all day long – but smaller meals and healthy snacks. This will keep the edge off your hunger.
  • · Keep record to measure the steps you take in your everyday life. Use it to invent simple ways to increase your physical activity – take the stairs, park farther away and walk, make routine of brisk walk and include workout session.

 The next most important step is the focus on nutrition and calorie reduction. “I see people very disappointed when they increase their activity, but eat the same and expect to lose weight,” “If you are eating an extra 1500 calories a day, you can’t exercise enough to burn that off. You will be disappointed and quit the gym or any physical activity.”

Instead, reduce calories first, and then exercise to keep yourself fit. The exercise will also serve to improve your mood and other health conditions.

While these tips will work easily for someone who has seen 10-20 pounds creep onto the body, it is admittedly harder for someone who is more overweight. For those with a BMI of 40 or above –For someone with that much weight to lose, there is a greater urgency.

Carrying excessive weight is a real health hazard which will only increase over the years.

Regards,

Hi Fitness Instructor

BODY MASS INDEX (BMI)

BMI CalculatorThe BMI Calculator is an innovative health and weight calculator that gives personal results on 6 different weight and fitness measurements. Whether you’re just getting started or have already begun your journey, this calculator will help you understand your body’s needs as your body changes for optimal personal success!

Body Mass Index is used to estimate your total amount of fat. It is only an approximate measure of the best weight for your health.

This calculator is designed for men and women over the age of 18. 

A healthy BMI for an adult is between 20 and 25.

Some exceptions to the rule

BMI does not differentiate between body fat and muscle mass. This means there are some exceptions to the BMI guidelines.

 Differences in BMI between people of the same age and sex are usually due to body fat. However, there are exceptions to this rule, which means a BMI figure may not be accurate.


BMI calculations will overestimate the amount of body fat for:

Body builders

Some high performance athletes

Pregnant women.

BMI calculations will underestimate the amount of body fat for:

The elderly

People with a physical disability who are unable to walk and may have muscle wasting.

BMI is also not an accurate indicator for people with eating disorders like anorexia nervosa or people with extreme obesity. 

To calculate your BMI, you can use the BMI calculator provided in side bar. You need to know:
  • Your weight in lbs or Kgs
  • Your height in feet.

Once you have measured your BMI, you can determine your healthy weight range. If your BMI is:

  • Under 18.5 – you are very underweight and possibly malnourished.
  • 18.5 to 24.9 – you have a healthy weight range for young and middle-aged adults.
  • 25.0 to 29.9 – you are overweight
  • Over 30 – you are obeseVisual BMI chart

Risks of being overweight and physically inactive

If you are overweight (BMI over 25) and physically inactive, you may develop:

Cardiovascular (heart and blood circulation) disease

Gall bladder disease

High blood pressure (hypertension)

Diabetes

Osteoarthritis

Certain types of cancer, such as colon and breast cancer.

Risks of being underweight

If you are underweight (BMI less than 18.5), you may be malnourished and develop:

Compromised immune function

Respiratory disease

Digestive disease

Cancer

Osteoporosis

Increased risk of falls and fractures.

Regards,

Hi Fitness Instructor