How to get your "ideal body"

Brett Blumenthal - Sheer Balance
Getty Images
Getty Images

If you have embarked on a new health regimen…you may have conjured up images of yourself as you hope to appear within a few months…or better yet…a few weeks. Maybe you envision yourself with rock-hard abs, long-lean legs or a round and bootylicious butt - free of cellulite. All great goals, but are they realistic?

When working with individuals, the first thing I like to understand is what their goals are. The next thing: How motivated they are. Why? Because one's idea of their ideal body and what they are really willing to do to get that ideal body are often not aligned…or for that matter, realistic.

It is important to remember that each person is different and each comes with his or her own set of genetics, metabolisms and body types…all of which weigh into the "how hard do I have to work" equation to get to your ideal body. Lastly, I'd like to mention that vying to look like a model or actress is often unrealistic just in that it is their JOB to look the way they do…and they often have the time, the staff and trainers and the support they need to be as tight and hard-bodied as they are.

To really understand what it takes to get a stereotypical "ideal body," refer to the below. PLEASE NOTE: These are GENERALIZATIONS that do NOT factor in metabolism, age, genetics or the uber-ridiculous one in a million individual who doesn't have to work hard to look the way they do:

Your Image of Ideal

Body Type & Physical Traits that are Helpful /
How to Achieve

Nutrition Requirements

Exercise Requirements

Healthy Weight / Curvy

Think: Women featured in Dove Campaigns

Average body frame (Endomorph)
Generally need to eat healthy and remain active.

  • Eat a well-balanced diet of carbohydrates (40-60%), lean protein (20-30%) and healthy fat (20-30%)

  • Focus on a ratio of 80% healthy foods / 20% indulgences

  • Calories aren't overly restrictive.

  • Cardio 3x a week at a moderate intensity for 30 minutes each session

  • Strength training 2x a week for 20 - 30 minutes each session.

Healthy Weight / Toned

Think: Woman found in Dove Campaigns

Average body frame (Endo/Meso/Ectomorph)
Generally need to eat healthy, remain active and incorporate a basic strength training program.

  • Eat a well-balanced diet of carbohydrates (40-50%), lean protein (20-30%) and healthy fat (20-30%)

  • Focus on a ratio of 80% healthy foods / 20% indulgences

  • Calories should be moderately watched, but there is wiggle room.

  • Cardio 3x a week at a high intensity for 30 minutes each session

  • Strength training 2 - 3x a week for 30 minutes each session.

Athletic / Muscular

Think: Fitness Models / Stunt Women

Normal to Muscular body frame (Mesomorph)
Pay close attention to the balance of nutrients you consume and incorporate a solid fitness regimen that emphasizes strength training.

  • Eat a more meticulously balanced diet of carbohydrates (40-50%), lean protein (30-40%) and healthy fat (20-30%)

  • Focus on a ratio of 85% - 90% healthy foods / 10% - 15% indulgences

  • Calories need to be watched more carefully.

  • Cardio 3 - 4x a week at high intensity for 30 minutes each session

  • Strength training/circuit training 3 - 5x a week for 30 - 40 minutes each session

Extremely Cut / Competitive Athlete

Think: Miss Fitness USA

Muscular body frame (Mesomorph)
The balance of nutrients you consume is very important. Exercise regimens are very intense and are heavily focused on strength training.

  • Eat an extremely meticulously balanced diet of carbohydrates (30-40%), lean protein (40-50%) and healthy fat (20%)

  • Focus on a ratio of 90% - 100% healthy foods / 0% - 10% indulgences

  • Calories are highly restricted to ensure you don't eat too many and that all of your calories are appropriately allocated to specific nutrients

  • Cardio 4 - 6x a week at high intensity for 20 - 30 minutes each session

  • Strength training/circuit training 6x a week for 30 - 40 minutes each session

"Very Skinny"

Think: Runway Model

Tall, thin body frame with a very high metabolism (Ectomorph)
Food intake is more important than exercise

  • Eat an extremely restrictive diet. Ratio of nutrients can fluctuate

  • Focus on a ratio of 90% healthy foods / 10% indulgences

  • Calories are very restrictive

  • Cardio 3 - 4x a week at a moderate to high intensity for 30 minutes each session

  • Strength training 2x a week for 20 - 30 minutes each session

Note that the endo, meso and ectomorph categorization is a generalization and that people can fall in-between these types. Personally, I prefer to be in the Healthy Weight - Toned to Athletic/Muscular categories.

Where do you fall on this chart? Do you think your "ideal body" is a realistic goal?

Originally published on Sheer Balance

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