4 Body Types - Body Type Quiz
What is your body type? Do you know?
And please do not respond with ecto, endo or mesomorph. Those 3 body types are arbitrary, have no scientific basis, and simply based on body shape.
Similarly, other body type classifications such as somatotypes, Ayurvedic, hormonal, structural, hour glass, pear etc. are arbitrary classifications.
There are 4 body types based on genetics and muscular development around the vertebrae.
Figure 1.0
There is a popular statistic from U-M that 90% of people that lose weight regain all of it within 5 years. Based on what we already see in current media, the initial weight-loss is often realized through diet and exercise. But if only 10% of people are keeping it off, there must be something missing or a secret.
Hear me out, the body literally goes into defence mode when restrictions such as diet are imposed on it, you may read more on the Sustainable Fat-loss post. So not only are you fighting against lifestyle, genetics, metabolic adaption and any other fat saving factors but you’re expected to diet forever?
The answer is, no but first understand this one key fact that will change your health and fitness journey forever. Science recognizes that 1 pound of muscle burns 6 calories day. On the other hand, 1 pound of fat only burn 2 - 3 calories per day.
Furthermore, we can now recognize that building more lean muscle will only work for us in a compounding way by burning more and more energy every day. So the goal is not simply fat loss, but ALSO to build lean muscle. That’s the secret.
The more muscle you have on the body, the higher your metabolic rate is everyday. Simple stated, your body turns into a fat burning fernus. Let’s illustrate this with an example and leave you with 4 effective exercises to build lean muscle.
Figure 1.2
(BMR = Basal Metabolic Rate which is how many calories your body burns at rest)
Figure 1.2 illustrates two twins with similar physiques, where the female with more muscle burns more calories based on Katch-McArdle BMR formula which accounts for body fat percentage. The twin with a heaveir weight, higher body fat but less muscle burns less calories at rest per day than her counterpart. The lighter twin burns more calories total by maintaining more muscle mass than fat mass. Over the course of a week, the muscular twin can afford to have an extra meal or snack without exceeding her caloric limit and storing that food as fat. Also notice that Leila, the thinner twin can eat more while maintaining a flatter stomach and slightly stronger glutes. #winning
Below are 4 key compound movements for building lean muscle. The bent-over row becomes even more effective for intermediate lifters who combine it with a deadlift, so the exercise become deadlift + row. That version of exercise was introduced in my Activ8 2 workout which was a progression of Activ8 1. Add these to your routine and increase the weight and intensity every month for muscular growth.
The first step towards optimal health and fitness is to identify your body type. From there you could set up a realistic long term plan for positive lifestyle changes. For a more detailed assessment of your body type including diet, exercise, lifestyle, metabolism, BMI, BMR, and genetics/DNA, and no less, complete your assessment at fellowone.com.
Figure 1.3
Book your free 1-on-1 consult with a fitness trainer via the Activ8: Fit Challenge App to identify your body type and kickstart your progress towards optimal health & fitness.
References:
Katch-McArdle Formula:
BMR = 370 + 21.6(1 - F)W
where:
W is body weight in kg
H is body height in cm
A is age
F is body fat in percentage
4 Body types based on muscular development around the vertebrae:
via fellowone.com
Body Type One (BT1) – All 33 Vertebrae Fully Developed, relative to the 24 Moveable & Two Fixed Bones (0 Vertebrae Underdeveloped in relation to Posture & Muscles/Muscle Mass)
Body Type Two (BT2) – Between 32 and 22 Vertebrae Fully Developed, relative to the 24 Moveable & Two Fixed Bones (1-8 Vertebrae Underdeveloped in relation to Posture & Muscles/Muscle Mass)
Body Type Three (BT3) – Between 21 and 11 Vertebrae Fully Developed, relative to the 24 Moveable & Two Fixed Bones (9-17 Vertebrae Underdeveloped in relation to Posture & Muscles/Muscle Mass)
Body Type Four (BT4) – Between 10 to 0 Vertebrae Fully Developed, relative to the 24 Moveable & Two Fixed Bones (18-26 Vertebrae Underdeveloped in relation to Posture & Muscles/Muscle Mass)
