You cannot change the shape that nature gave you but understanding your body type better will help you maintain a healthy diet and exercise routine to make the most of it.

Most people lean towards one body type but are a mixture of two. For a minority of people only, their body will be distinctly one type.

Ectomorph

Characterised by a thin linear appearance with narrow shoulders, waist and hips. Ectomorphs have a short upper body, long limbs, narrow hands and feet, and very little fat storage. Their fast metabolism enables then to stay thin even if they eat well but they may lack shape due to low muscle weight.

The ectomorph's aim in exercise is to gain weight and muscle mass and build strength and endurance. They can undertake power moves to build mass but may keep cardio exercise to a minimum, expending calories on muscle building rather than fat burning. They may need to take more rest periods during training and increase their calorie intake.

Mesomorph

The mesomorph body type will have broad shoulders and chest, a long torso with a narrow waist and naturally large muscles. They tend to be athletic looking, very strong and have a fast metabolism due to the amount of lean muscle. They may carry weight around the hips and thighs but it is healthier to carry it here than around the mid section where fat lies much deeper in the body tissue.

The mesomorph will find it easy to build muscle mass but may have to include greater variety of exercises to develop shapely and proportionate muscle rather than bulk. They can undertake long training sessions with short rest times and should maintain a balanced diet with plenty of protein and an even intake of calories.

Endomorph

This body type has a raw deal in that they usually struggle to lose weight and have a naturally high degree of body fat.  They have big bones, round face, a large trunk and thighs, and wide hips. Fat accumulates around the mid section (where it lies deep in the body tissue and is not healthy) and breasts may be larger than 'normal'.

The endomorph will find it easy to build muscle but may be more concerned with losing fat and maintaining a healthy weight and shape. High repetition of set exercises (avoiding heavy weights) and aerobic exercise will burn calories and avoid building bulky muscles. Endomorphs will have to watch their calorie intake and maintain a healthy diet that has the minimum amount of fats and carbohydrates.

• Share online