Ectomorph Fruit Imagery: The Banana - long-limbed and lean with shoulders roughly the same width as the hips. Weight is evenly distributed Advantages: Fast metabolism, long and lean, sinewy Challenges: Poor muscle development, without resistance training can have “skinny fat”, very few natural curves, tend to be small-chested (yes, these types often have breast surgery) Prototypes: Courtney Cox, Naomi Campbell, Laura Flynn Boyle, Calista Flockhart, ballerinas, runway models Workout Recommendations: careful with the cardio! Only 1-2 times max per week to avoid burning off muscle mass. Stairmaster is good for building up lower body. Weight (resistance) training a must to build natural curves. Use more weight and do less reps.
Mesomorph Fruit Imagery: The Classic Red Apple – the most athletic body type, with wide shoulders, tapering to narrow hips. Weight is carried more in the upper body and waist. Advantages: Most athletic body type, easily builds muscle, medium metabolism, strong arms and legs. Challenges: Weight gain tends to be in upper arms and waist; fat can be easily trapped beneath the muscles Prototypes: Madonna, Demi Moore, Linda Hamilton (remember how great she looked in Terminator!), Linda Evans, many gymnasts Workout Recommendations: Cardio 3-4 times per week will keep the muscles trim. Make sure to remain within the fat-burning range recommended for your age and weight. Resistance training of all the major muscle groups will bring out the best in this body type.
Endomorph Fruit Imagery: The Classic Pear - soft-shouldered and curvy – with most weight distributed in the lower body. Advantages: Naturally curvy and feminine Challenges: Slower metabolism, builds fat very easily, upper body needs to be developed to balance lower and create the hour glass shape Prototypes: Marilyn Monroe, Anna Nicole Smith (remember when she was taking care of herself!) Dolly Parton, Venus de Milo Workout Recommendations: Cardio training is crucial to keep the fat off 3-5 times per week. Make sure to remain within the fat-burning range recommended for your age and weight. On upper body use higher weights lower reps to build, on lower body best to use little or no weight and lots of reps.
