The secret to getting amazing fitness, weight loss and body transformation results

 Have you ever looked around a room and noticed that we all come in different shapes and sizes? In fact, we are so different that science has names for these different body types: ectomorph, mesomorph and endomorph.

These are the somatotypes, or body types, and every human on Earth has one of these body types. So, if this is the case, why do so many weight loss, diet programs, fitness regimens and trainers tell us to do the same things? After all, we don’t all have the same body types, strengths and weaknesses.

Based on the fact that we have these different body types, wouldn’t our bodies be more responsive to a variety of exercises or training regimens? Of course they would.

Your body type has a significant role to play in whether you will achieve the results you require from a workout or fitness program. As we all know, no single human being is exactly the same; we don’t think the same, we do not have the same motivations, and our physicality and abilities are also not the same. Although our goals might vary from person to person and sometimes the stages of life a person is in, the body type we have does not change.

This is because we all have predetermined genes, abilities and opportunities that we can improve on or fine tune. For example, people with straight or skinnier body types often want to put on muscle and shape, while people with stocky body types often want to be leaner and more defined.

It is great that some of us have the straight and non-curvy body type, and it is nice to see that others have full, hourglass figures. Besides the aesthetic benefits, each body type has its own strengths and challenges. For example, for a body that happens to be naturally straight and non-curvy (ectomorph), it will be more difficult to build up bulk quickly. Similarly, for a fuller, bulky body type (endomorph), it will not be as easy to become slim or straight because that is just not in that particular genetic makeup.

The notion that human bodies have genetically predetermined and specific body types has been around for quite some time. In the 1940s, Dr. William H. Sheldon introduced the concept and theory of body types, which states that all people are born with an inherited body type based on skeletal frame and body composition. So, we all have one of three unique body types, ectomorph, mesomorph or endomorph.

And Dr. Sheldon wasn’t the only one with this particular theory; there have been others who came both before and after him that talked about the body in philosophical and scientific terms as well. One example is a book about cognitive science called How the body shapes the mind by Shaun Gallagher. In his book, he reveals a very interesting point, that our “body image is a system of perceptions, attitudes, and beliefs pertaining to our body, while our body schema is a system of sensory motor capacities that function without awareness or the necessity of perceptual monitoring.”

How we value our body determines our body image, and the things we can do naturally with our body schema is what our body can do naturally.

(How the body shapes the mind, by S. Gallagher, Clarendon Press, 2006).

For example, looking at a video of a female gymnast with an endomorphic body type doing a backflip might be somewhat baffling, because the perception might be that this particular body type should not be doing that, and only body types that look less stocky should be doing such things. But the fact is that people with ectomorphic or mesomorphic body types, the perceived “right” body type for gymnastics, might not even be able to do what the athlete with the endomorphic body type can do.

According to Gallagher, “our body image which are our beliefs and perceptions are one thing and one’s body’s capacity to act is another thing.”

(How the body shapes the mind, S. Gallagher, Clarendon Press, 2006).

In my opinion, this means that the way our body looks does not limit our potential achievements, since our beliefs and perceptions (what we think about our body) may be totally different to our body’s potential abilities (our body schema).

This makes sense to me, because I have always understood that each client I have worked with is different, and it is my experience that people only thrive and get great results when they do the right things based on their body type, strengths and opportunities.

So, to get the best results, we need to do things in fitness, health and nutrition that are based on our body type, abilities and goals.

How Do You Get Optimum Results? 

There are specific types of exercises and nutrition guidelines that will work best for each body type. So, it is absolutely false that “one size fits all” exercises will get you specific results if the exercise program is not based on your body type and goals.

So, if you want to know how to get fit, tone-up, lose the pounds, and transform your body quickly and properly, here are the steps to take.

Respect your body and know your body type.


If you accept the notion that you are unique, then you acknowledge that you are not the same as anyone else, and knowing what body type you are is the first step in respecting your body, and it is the ideology that Ufiit is based on.

Understand your body:

If your goal is to get long-term sustainable results, the first step to achieving this is to understand your body. You might ask, why is this necessary? Think about it like this; if your car is a Honda Accord, would it be better to take it to a certified mechanic that specializes in Hondas, or would you take it to a mechanic that specializes in BMWs?

Not knowing or understanding your body will prevent you from doing the specific and effective exercises that will accentuate and effectively help you achieve your goals quickly. Otherwise you will be randomly following generic and one-size-fits-all fitness and nutrition programs.

There are unique and effective exercises that work effectively and complement each of the three body types, and they can provide fast and excellent results.

So, if you’re thinking of doing a trendy “no pain, no gain” exercise routine that you see on Instagram, Facebook or YouTube, remember that it might not be good for your specific body type.


Our bodies are created differently, and each body type has its own unique strengths and challenges. This is nature’s way of letting us know that no one has it all, in my opinion.

If you consider the fact that some people have the potential to gain lean mass and build muscle quickly, while others tend to put on more body fat, but have awesome endurance, is proof that we all are given unique abilities, and it is up to us how we utilize those abilities to become the best version of ourselves.

There are common misconceptions that people who are chubby, stocky or have more body fat, eat too much, are lazy and do not exercise. This cannot be farther from the truth.

The truth is that some of us simply have body types that are predisposed to hanging on to body fat, while others find it difficult to put on body weight/muscle. This is why knowing your particular body type informs you about the characteristics of the body you have, while helping you focus on the types of routines that will help you get the results you desire.


The common ideology of ‘no pain, no gain” is what people believe is the right way to train your body, but it is a generic and one-size-fits-all approach that negatively affects your overall health and fitness because it is based on the mindset that you need to beat up or almost destroy your body to get results.

For instance, you might want to gain weight or muscle, so you start doing some routines someone told you to do at the gym or that you saw on social media.

The person that gave you the program might have a stocky body type with a slow metabolism (endomorphic), while you have a lean body type and fast metabolism (ectomorphic).

The program they recommend will not work for you, and there is a potential that it will cause burnout and may even damage your body.

Remember, this is not because you are not strong or hardworking, so don’t assume that. The truth is that our bodies are not built the same.

Based on my experience as a fitness expert for over two decades, when exercise programs are designed specifically for your body type, your body schema will help you excel because it will be a natural and instinctive process that your body is familiar with.

This will give you great results and faster results, because you will be giving yourself an advantage based on your body’s natural instincts and abilities.

And while all of these advantages can be achieved by focusing on exercises based on body type, it is important to know the individual effects of doing specialized workouts for each body type as well.

Body Types 

If you want to know how to get fit or how to lose weight, you need to start with your body type. Only then should you start a workout plan that will help you achieve your goals.

The three body types are:

*Ectomorph Body Type

*Endomorph Body Type

*Mesomorph Body Type


Ectomorph Body Type

These bodies are generally lean, and people with an ectomorphic body often want to add some bulk in their body through weight training and eating more calories.

The typical features of a person having an ectomorph body type are:

– Long and slender

– Thin body frame

– Difficulty in gaining bulk

– Fast metabolism.

If you have an ectomorphic body type, Ufiit recommends that you do exercises and workouts that focus on calorie savings, instead of burning calories. These are exercises that have anaerobic characteristics.

This is due to the fact that ectomorphs have a harder time gaining weight and putting on muscles, due to their accelerated

Example of a unique ectomorphic exercise by Ufiit by Adrianne.

Endomorphic Body Type 

Endomorphic body types include relatively stockier bodies that have a broader frame, compared to the body type discussed above (ectomorphic). It is easier to gain bulk and fat with this body type.

The following are standard features of the endomorphic body type:

– Wider body frame

– Fuel storage in the form of fat in the lower half of the body

– Brilliant endurance level

– Most prone to gain bulk quickly

– Have the most difficulty losing weight

– Slow metabolic rate.

Example of an endomorphic exercise by Ufiit by Adrianne


If you have an endomorphic body type, Ufiit recommends exercises and workouts that focus on controlled calorie burn. These are exercises that have anaerobic and aerobic characteristics.

Ufiit has a different opinion, unlike the old and outdated suggestions that instruct endomorphs to do high-intensity interval training that is focused on giving the body an intense workout when it comes to losing fat, getting fit and gaining strength.

Ufiit suggests that endomorphs do anaerobic routines in combination with aerobic workouts for the best results. This is because when people drop fat or go through weight loss, they also need to tone and transform their bodies, while also gaining muscle.

Mesomorph Body Type 

The mesomorph body type lies somewhere between the other two body types.

Individuals with this body type can both lose fat and gain muscles quickly and

their bodies are athletic and generally well-defined.

Some of the characteristics of a mesomorphic body type include:

– Muscular and lean

– Able to add muscle and burn fat more easily than other body types

– Symmetrical physique and good posture

– Wider shoulders with narrow waist.

The people with this body type are usually lean, athletic and muscular, so they often do not need to struggle to achieve their desired results.

However, they can easily over-train, over-exhaust, and are easily injured, so they have to learn exercises and nutrition that makes sure they don’t experience any of these problems.

Mesomorph is a combination of the other two body types, and all mesomorphs have to do is literally stare at weights and they will be halfway to their goals.

However, this body type still has to follow a specific exercise and nutrition program to prevent over-training, over-exhaustion and damage to their bodies, because they can over-do it without realizing it, until it is too late.

Based on this, Ufiit suggests that mesomorphs should follow a balanced workout regimen that is timed, with moderate to heavy weights, and high rep workouts, combined with regular aerobic routines that are between 25m to 30m long.

Example of a mesomorphic exercise by Ufiit by Adrianne


Your body type is the key to your fitness, weight loss and wellness goals. Remember that you are not the same as everyone else, so for the best results, the exercise and nutrition program that your body needs can’t be the same as everyone else.

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