by Rick Moore
While my partner Dave and I have been preparing for the grand opening of our palatial, luxurious, fabulously equipped fitness center in beautiful downtown Milton, weve had an opportunity to meet a lot of great people whove taken the time to stop by and ask the top 50 questions always asked of a personal trainer like myself, starting with, "How do I get in shape?"
As you know, thats a complicated subject. But no matter whos asking, I always observe their body type first. You can tell a lot about a person by their body type. In fact, there are actually three basic human body types. Ill give you 30 seconds to guess what they are...but ugly isnt one of them. Times up!
Back in 1940, Harvard psychologist William H. Sheldon started this concept when he wrote "The Varieties of Human Physique," in which he tried to describe and classify humans using a new scientific process he called "somatotyping." He came up with three body types: fat, skinny, and not bad. No, really, he called them "endomorph," "ectomorph," and "mesomorph," but they mean the same thing.
Endomorphs tend to be a little chunky and pear-shaped. They have a high proportion of body fat, large bones, a slow metabolism, and a small amount of muscle mass. Ectomorphs are as skinny as a rail and generally have small bones. They arent fat, but they dont have much muscle, either. The mesomorphs are supposedly the ideal body type. Theyre "just right," and make good athletes and dates.
I think of these body types as a quick method to describe the way you currently are. People often make the mistake of giving up on fitness when they realize that they dont fit some professors concept of an ideal genetic make-up. But believe it or not, its possible to change the appearance of your body through a sensible program of regular exercise and a nutritious low-fat diet, genetics be damned.
I have never encountered anyone who wasnt able to improve their fitness in some way. Ive had clients who were overweight endomorphs who changed their appearance so drastically that their friendsand enemiesdidnt even recognize them. On the other side of the scale (no pun intended) Ive had ectomorphic clients approach me about adding weight, and they successfully put on 15-30 pounds. I kid you not.
Even the mesomorphs arent always happy. As lucky as we may think they are, many strive to improve what they already have by getting bigger, stronger, and more shapely. And that goes for the men, too.
In reality, body fat and body weight are affected by your somatotype, daily dietary habits, and physical activity level. The somatotype is more a "tendency" than a "destiny." So dont get discouraged. You cant change genetics, but you sure can do something about your diet and activity level.
While you shouldnt get fixated on the numbers, you should keep in mind the general body fat guidelines set by the American College of Sports Medicine. Theyve statedsurprisethat men and women carry fat in different places on their bodies. Men tend to gain fat in the abdomen, while women retain fat in their hips and thighs. (Who didnt know that, fellow rocket scientists?)
Men should aim for 11-17% bodyfat for optimal health. 18-20% bodyfat is moderate, and more than 25% is clearly obese. Women carry a higher percentage of bodyfat. Their optimal range is 19-22%. Moderate is 23-30%, and over 30% is obese. But having too little bodyfat can also be unhealthy and dangerous. For men, 3% or less is considered a danger zone, and for women, its anything below 11%. Women can have serious side effects from being underweight, for example, irregularity or cessation of their monthly cycles.
The only accurate way to measure your bodyfat is to get weighed in a big water tank (dont try this in your neighbors poolit wont work.) You can get an easier but less accurate measure by using a skinfold caliper, usually sold in fitness stores or by mail. You pinch certain areas of the body and compare the measurements to a chart. Ever heard the phrase, "pinch an inch?"
Lets dispel some myths and misconceptions before you get started on your fitness program. First, muscle and fat are two different things. Its impossible for one to turn into the other. You can gain one and lose the other, but you never need to worry that your hard-earned muscle will turn into fat if you stop working out.
Second, muscle weighs 75% more than the same volume of fat, so you can actually increase your body weight while reducing your bodyfat. Keep an eye on your appearance and fat percentage, rather than the scale.
Third, feeling how your clothes fit on your body is a much better way to measure fat loss than using a scale.
And fourth, overweight people are not always happy nor jolly. How you feel about yourself comes from within. Anyone can be happy or sad. But getting yourself into top condition will go a long way toward making you feel better about yourself.
See you at the gym!
Rick Moore is a personal trainer and certified by the American Fitness Professionals & Associates. He believes in common-sense, drug-free training. Watch for the grand opening of the all-new Ricks Fitness & Health in downtown Milton in early October! Check his website at http://www.enrapt.com/ricksfitness, or call him at the gym, (302) 684-3669.
[ Previous Story | Back to Top ]
9/19/97 Issue. Copyright 1997 by CAMP Rehoboth, Inc. All rights reserved.