In my introduction to Dieting 101, I outlined the three parts to your basic education for dieting rules. If you are committed to developing your dancers body, you must start with understanding your body type. Every individual is different, and there is no point in comparing yourself to someone who does not share a similar body type and, therefore, similar difficulties and goals. The cool thing is that there are only three body types! So figuring out which one you are is not too difficult.
The great thing about Dancesport is that there is no one, ideal body type. From rail-thin spider arms to small and curvy athletic types, Dancesport is accepting of any body as long as that body is in the best shape possible for themselves. This makes me really appreciate Dancesport, and I try to pass along this mental approach to my students.
Don’t try to be someone else. Just be the best version of YOU.
With that in mind, we should start with a better understanding of your body type. This is different than body shape, by the way. Your individual, unique shape, like your type, is something that cannot be changed. We can only come to terms with it and work with it. We’ll get into shapes more, in another post, when we dig into dress and costuming styles.
In the fitness world, body types are divided into three main categories: ectomorphs, mesomorphs, and endomorphs. If you’d like to follow along with a worksheet to help you determine your body type, you can download one here! Let’s get into the definitions of these three body types and what they mean for you.
The First of the Three Body Types: Ectomorph
Definition
Ectomorphs are lean and often (though not always) tall. They have long limbs and a naturally narrow build. Often their hips and shoulders are similar in width. Some can be flat-chested and/or have flat buttocks. Ectomorphs struggle with putting on weight and muscle mass. Those who boast they can eat anything and never gain a pound are usually ectomorphs.
What It Means for You
If you are an ectomorph, it means you must focus your diet and training plans on building mass. In the fitness department, limiting your cardio while adding resistance training and weight lifting will help bulk up your muscles. Diet-wise, a macro distribution that is higher in healthy carbohydrates (for example, 50-60%) while keeping your protein and fat lower (at, for instance, 20-25% protein and 20-25% fat) will aid in giving your naturally slim body a plumper, more “bulked up” appearance. For more information about workouts for ectomorphs, check out this article!
The Second of the Three Body Types: Mesomorph
Definition
Mesomorphs are usually well-proportioned, with an athletic build and natural muscle definition. They have a medium to low body fat percentage and tend to build muscle easily, while also being able to burn fat relatively easily. The mesomorph body must commit to a fitness training schedule in order to look fit, because without fitness training, that athletic build can easily become flabby. Their body shape is often fairly symmetrical.
What It Means for You
When it comes to the mesomorph body, diet and exercise is everything! This body type quickly and easily displays your diet and fitness habits. Work out and watch your calories, and you can easily trim up. Get lazy and go for a three-day beer drinking fest in Rome (ahem), and your body will start to show the results! …and not exactly the ones you’re hoping for…. Fitness-wise, a good combination of 30-40 minutes of cardio or cardio HIIT sessions 3 to 4 times a week, plus a bit of weight lifting, will keep you looking cut, trim and fine! In the diet department, a distribution of 40% protein, 30% carbohydrates, and 30% fats works great. And because the mesomorph body is so adaptable, you can play with those percentages a bit. Here is a really good article describing a resistance training program for mesomorphs.
The Third of the Three Body Types: Endomorph
Definition
The endomorph body type what we might call a “curvy” body type, or from a man’s point of view, a “stocky” build. Endomorphs have naturally higher percentages of body fat, and tend to carry their weight toward the bottom half of their bodies. An endomorph woman has the great advantage of sporting that beautiful hourglass shape, á la Marilyn Monroe. Without training, endomorphs have very low muscle definition, and because of their larger bone structures, will never look “thin”. However, with training, an endomorph can have beautifully bulked muscles. Guys, that’s a huge gorgeous chest from you! And girls? Do I hear you saying Brazilian butt?
What Does it Mean for You
Losing weight is tough! But it’s important to accept your body and stop holding on to dreams of being some other type. Endomorphs are beautiful! Just like ectomorphs and mesomorphs are! On the fitness side of things, lots of HIIT and Tabata exercises will help you the most. You must get used to working your heart rate up to a high number in order to support fat loss. Unless you want to bulk up – in which case, your body type is PERFECT – avoid weight lifting with high weights and stick with resistance and body weight exercises to help define muscles. On the diet side, I’ve seen endomorphs see great success with extremely low carb, high fat diets such at the Ketogenic diet. Here is a really in-depth article about training for endomorphs.
How it Helped Me
Still confused? You can still download a worksheet to help you determine which of these three body types yours is! Just click here!
When I discovered the three different body types and applied objective observation to determine mine, I was amazed by how much it helped me direct my diet and fitness choices. Personally, I’m a mesomorph. Though I’m small, I am fairly proportional (although I don’t have much of a waist; I’m pretty much a straight line from my ribcage to my hips). I have an athletic body with small curves. I’m petite, but not naturally skinny. I need to work to stay thin. If I’m not watching what I eat, I start to gain within a few weeks. However, once I am actively working out and dieting, I can lose the weight within a few weeks as well. With my body, I must train my muscles to keep them firm and toned. I don’t have the luxury of only looking skinny. Without muscles, I’m flabby.
Understanding your body type should also help with directing your diet, just like it did for me. I do very well on low carb, high protein diets, those traditional fitness training diets. My ideal macro percentages are in the range of 20-25% carbs, 40% protein, and the rest made up of a mix of fats. Also, I do best when I eat throughout the day, between 4 and 6 meals.
You are Unique
Those parameters work for me. They may not work for you. There are so many factors that go into different peoples’ experiences with their bodies. Some have dietary restrictions like gluten intolerance or lactose intolerance or various allergies. Others may have thyroid disorders that effect their ability to control their weight, or poor gut health that can severely restrict their ability to digest nourishing foods.
But understanding your body type is a start and will help point you in the right direction.
Stay tuned for Part Two of Dieting 101 in this series on Dieting Basics! If you enjoyed this article and would like to keep informed of other posts in this series, please don’t hesitate to subscribe to our newsletter, below!
Follow me on social media:
