Body types, also defined as somatotypes, first emerged in the 1940s when American psychologist Dr. William Sheldon attempted to draw correlations between an individual’s frame and their temperament.
While he failed to prove specific behavioural personality traits associated with a specific body type, he was credited for developing different body classifications based on existing knowledge at the time. His concept has since then been modified and adapted but, scientifically speaking, the original theory still stands us in good stead.
In this instalment of our body-type series, clinical nutritionist, speaker and wellness expert, Desi Horsman explains how those with an banana or an hour-glass body shape should eat and train.
The slim banana body
Also known as the ruler, this body shape is characterised by narrow hips and an undefined waist with an overall rectangular shape.
Protein-rich foods will help to add muscle mass and shape. Thyroid hormone is linked to this body type because, generally, those with banana bodytypes have a high metabolism, which is controlled by the thyroid.
Since this body type is less likely to gain weight, attention is not always paid to eating healthy foods. There may be a tendency to eat too many sweet treats and fast foods, but no matter how thin you are, it’s still important to always follow a healthy diet.
What to eat and avoid as a banana
Focus on a nutrient-rich diet of unrefined whole foods, fruits, vegetables and healthy fats in the form avocado, almonds and salmon, for example. Make sure to introduce some plant-based proteins in addition to animal sources into your diet.
Eat smaller meals throughout the day, instead of three big meals as this can also be helpful since a higher metabolism may lead to hunger pangs and, ultimately, excessive calorie consumption.
Exercises that work best for bananas
Similar to the pear, it’s important to focus on compound lower body movements but with heavier weights and increasing rest periods.
While bulking up is difficult for bananas, it’s possible to help add curves, broaden your shoulders, tighten your waist and strengthen your physique.
Glute exercises should be a big focus to get shape around the hips – think deadlifts, step ups and squats, which are all great for the lower body. Sit ups and yoga is also beneficial. Focus on chest presses and go heavy on abs exercises.
The hour-glass
If you are an hour-glass, your body will have a figure 8 shape. Your bust and hips are about the same circumference, and your waist is narrow.
While this is perceived as the most desirable body shape, hour-glass-figured women tend to gain weight evenly throughout their body. Their problem areas are the backs of the upper arms, inner and outer thighs, the saddlebag area below the hips, outside of the upper thigh, and the lower abdomen.
With this shape, you need to create a good balance of all the hormones. Women with elevated androgen levels (male hormones) will have a tendency to put on upper body weight. To maintain the natural curve, you need male and female hormones in good balance, and for the smaller body waist, to keep blood sugar in check and low insulin levels.
How hour-glass figures should eat
Avoid refined foods (white bread, pasta, white rice, and all white flour cakes, pies, pastries, and biscuits). Restrict junk foods, sugar-filled foods, sweets, unhealthy fats and fried foods, all of which are high in sodium and calorie dense.
Find good sources of omega-3 fats like wild caught fish, grass-fed meats, and dairy, and free-range eggs, as these are very helpful to restore healthy hormonal balance. Go for fresh foods, lots of greens, fruits, lean meats and whole grains.
Promote hormonal balance by avoiding environmental chemicals, especially growth hormones and pesticides commonly found in the foods we eat. These have the ability to mimic hormones and as they accumulate in our body and over burden our system, the ability to burn fat diminishes.
What exercise will work best to accentuate your shape
Outdoor sports of all kinds are excellent workouts. For example, swimming is perfect for this body type. Add a few weight sessions to these workouts and change your exercise combinations, with a focus on those exercises that accentuate the shape around the shoulders. Planks can help to maintain tone and shape around your abdominals. More than the other types, you need to lose inches rather than kilos to maintain curves, which makes exercise important here.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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