Know Your Body Shape and What it Says About Your Health

Same diet, two different people.

And you see different results in fitness progression.

Have you ever wondered how the same meals produce completely different results? The answer largely depends on whether you have an ectomorph body, an endomorph body, or you are a mesomorph. Following a generic health plan often leads to frustration and training plateaus. Research shows that over 70% of your body composition variation is determined by your genetics.

To get the best results from your hard work, you must first know if you are genetically inclined to have a lean body type or a slim body type.

Click here to know your body shape.

Decoding Somatotypes: The Foundation of Body Shape

In the 1940s, researcher William Sheldon introduced the concept of somatotypes. These are three generalised body builds. Somatotypes are based on genetic tendencies for muscle, bone structure, and fat distribution. Most people are a unique hybrid of two somatotypes. Often, one dominant category defines your metabolic rate and physical structure.

Before looking in the mirror, we need to look at the cellular level. Somatotypes help you understand the internal aspects of your body, such as metabolism, build, fat gain, and fat loss.

• Mesomorphs: Mesomorphs possess an athletic, compact frame. They have a high percentage of fast-twitch muscle fibres, allowing them to gain muscle and lose fat with relative ease.
• Ectomorphs: Ectomorphs have a naturally thin body type with a delicate bone structure, narrow shoulders, and a fast metabolism. They find it difficult to gain weight or build muscle mass.
• Endomorphs: Endomorphs have a broader, heavier bone structure with more curves. They typically store fat easily, particularly in the lower abdomen and hips, and have a slower metabolic rate.

Identifying Body Shapes in Women

Now, somatotypes tell you about your metabolism and bone density.

However, externally, the physical geometric body shapes describe how fat and muscle are distributed across your frame. Broadly, there are 5 different body shapes among both men and women. An extensive study by North Carolina State University analysed the body shapes of over 6,000 women.

Based on results from that study, below are the 5 different profiles that female anatomy generally falls into. Let’s take a look.

• The Pear-Shaped:

approx. 21% of women

The hips and thighs are noticeably wider than the shoulders and bust. Women with this body shape usually have a defined waist and elegant collarbones. A lot of Indian women fall under this body shape.

• The Apple-Shaped:

approx. 14% of women

Women with the apple-shaped body type often have weight that is predominantly carried around the midsection and upper body. The limbs, especially the legs, remain relatively slender.

• The Hourglass:

approx. 8% of women

This shape features balanced bust and hip measurements. Women with an hourglass body shape boast a defined, narrow waistline. Moreover, the fat distribution is even.

• The Rectangle:

approx. 46% of women

The silhouette is straight and athletic. Women with a rectangle body shape often have a bust, waist, and hips of relatively equal width, with minimal waist definition.

• The Inverted Triangle:

approx. 11% of women

The shoulders and bust are noticeably broader in women with an inverted triangle body shape. The hips and waist are narrow. This athletic, “V-shaped” silhouette is rocked by one of the most legendary models of the 90s, Yasmeen Ghauri.

Identifying Body Shapes in Men

Body shapes in men also exhibit distinct skeletal structures and fat storage patterns. Recognising these body shapes in men is key to selecting the right workout activities and clothing cuts. Based on results from a UK study conducted on 2000 men, here are the results of the number of men with their respective body type.

• The Trapezoid Shape:

approx. 13% of men

The trapezoid body shape in men is characterised by a broad chest, wide shoulders, and a medium-to-narrow waist. This is structurally balanced and highly adaptable to different athletic activities.

• The Rectangle:

approx. 40% of men

The shoulders, waist, and hips are aligned in a straight line. There is little to no taper from the armpits to the hips. A popular example of this male body type may be Timothée Chalamet.

• The Inverted Triangle:

approx. 5% of men

This body shape is an exaggerated version of the trapezoid. The shoulders and upper back are exceptionally wide among men with the inverted triangle body shape. It tapers down sharply to a very narrow waist.

• The Triangle:

approx. 14% of men

The lower half of the torso is wider than the upper half among men who rock a triangle-shaped body type. Weight is primarily carried around the hips, waist, and lower abdomen.

• The Oval:

approx. 26% of men

Among men with an oval body shape, the centre of the torso is the widest point. This body shape is often the result of a sedentary lifestyle. Rounded shoulders and slimmer limbs are another characteristic of men with this body shape.

The Right Diet Plan for Your Body Type

Understanding your physical blueprint allows you to customise your nutrition and optimise your workouts. This comprehensive guide breaks down somatotypes and reveals how to align your lifestyle with your natural biology.

Want to simplify fitness training and diet for your body shape and lifestyle?

Get personalised diet plans and meal recommendations from certified nutritionists at FITPASS.

How to Dress for Your Body Shape

Ever wondered why a popular dressing style does not flatter your body shape as well as it looks on someone else’s frame? You probably have a good awareness of the specifics of your body type by now. When you understand your proportions, shopping goes beyond multiple store visits. No need to look at the options available. Find the best fits that flatter your body shape.

Here’s how to dress for your body shape to highlight your best features:

• Hourglass women and inverted triangle-shaped men: Just accentuate your narrowest point. Wrap dresses, high-waisted trousers, fitted tailored jackets, and V-neck tops work exceptionally well for both men and women.
• Pear-shaped women and triangle-shaped bodies in men: Draw the eye upward to create balance. You can use structured shoulder pads, boat-neck tops, statement necklaces, dark-coloured shirts, and straight-leg jeans.
• Rectangle-shaped body types among women and men: Create the illusion of curves. Opt for peplum tops, belted coats, ruffled details, and horizontal stripes across the chest or hips. This works for both genders.
• Apple-shaped women and oval body types in men: Focus on structure and elongation. Flowing tunics, empire waistlines, structured blazers worn open, and monochromatic vertical lines create a sleek silhouette.

The Key Takeaway

The bio blueprint is the ultimate shortcut to achieving your physical goals.

Identify your dominant somatotype and customise your macronutrient intake and exercise intensity. It is time to stop chasing generic fitness trends and start working with your biology. Body shapes in women and body shapes in men call for different workouts that bring symmetry to your frame. More importantly, your diet matters.

FITPASS is making it easy for 9 million individuals to go for workout activities that suit their body type.

Download the FITPASS app today for faster, sustainable physical results.

Take control of your fitness journey on your own terms!