My challenge with general diet advice and rigid exercise guidelines is the knowledge that people and their bodies are unique. What is recommended for a naturally tall, thin man is not the same dietary or exercise solution for a short, naturally hippy woman.

Somatype is the name given to the different categories of body build - ectomorph (thin, lanky), mesomorph (muscular, curvy), endomorph (round, difficult to lose fat). Most people are a combination of these – for example a meso-endomorph or an ecto-mesomorph. The fitness goals for people in these various categories are often different and, therefore, the exercise prescriptions will be different as well.

A pure ectomorph is usually medium height to tall and very thin. This person has a difficult time putting on both fat and muscle mass regardless how much they train and eat. Interestingly, in the later years, this person does seem to gain weight and is amazed to finally see fat where they've never seen it before. An ectomorph woman may desire a curvy rear end and full bosom, but usually this is not achieved without surgical enhancements. Why? Because breasts and buttocks are made up mostly of fat and fatty tissue. The ectomorph male can develop great muscle definition - very chiseled abdominals, shapely shoulders and arms - but those muscles will typically not become very large. The best way for an ectomorph to naturally add mass is to consume a balanced quantity of carbohydrates and poly- and monounsaturated fats in addition to protein-rich foods that build muscle and tissue. When participating in an exercise program, it would benefit the ectomorph to do more weight-bearing muscle training than cardiovascular exercise. Cardio is still necessary for the heart and lungs to stay conditioned, but most of the emphasis should be on muscle development.

The opposite of an ectomorph is the endomorph. Endomorphs typically have short limbs, smaller hands and feet, and carry most of their weight around the middle. Descriptors like “stout”, “apple-shaped” or “round” define this body type. Endomorphs find losing weight (body fat) to be very difficult and have the most challenge of the three somatypes in managing body composition. Monitoring caloric intake with small portion sizes and balanced meals along with consistent participation in challenging cardiorespiratory exercise like jogging, swimming, or kickboxing is the best fitness regimen for an endomorph. Honestly, it will take this body type the longest to see the results of his/her hard work. Additionally, unless a healthy program is maintained, the endomorph can quickly regain fat where they least desire it. However, if strength building is the goal for the endomorph, he or she will find this goal easier to attain than the other two types.

The third body type is the so-called luckiest frame - the mesomorph. Mesomorphs are typically curvaceous with long limbs, a small waist and well-defined muscles. People with this body type are usually able to exercise at a moderate level and maintain a healthy balance of fat and muscle even when eating a less-than-strict diet. When weight-training, the mesomorph quickly gains muscle mass and definition. They tend to maintain their fat-to-muscle ratio until their late 40s/early 50s when mesomorph women are shocked to notice fat developing on the lower and upper back around the bra-strap and just above the waistline. Without a more intense cardiovascular routine, the 50+ mesomorph will gain a spare tire around her normally slim waist. For the mesomorph man, the result of aging is a sudden "beer gut" that didn't exist before. Luckily for the mesomorph, just a little goes a long way - their bodies respond quickly to exercise and any positive change in eating. A balance of cardiovascular exercise and resistance training along with smart food choices and portion sizes is the best prescription for a healthy mesomorph.

Remember, a person is rarely a true ectomorph, endomorph or mesomorph. We represent variations of all three. But being knowledgeable about our body type is the key to finding the best lifestyle for our individual and unique wellness and fitness goals.