Sometimes clients ask me if they can change there body type and shape. For example "Can I get skinny legs?" My answer always depends on someone's body type. If you naturally store fat around your legs and butt and you are a pear shape then my answer is no. You can definitely get leaner and more definition but you can not change the way your body naturally deposits and stores fat nor can you change your bodies natural composition. There is no such thing as specific spot reduction. Accept your body type and work with what you have got.
There are three main body types;
Ectomorph are your very lean body type. They find it hard to gain weight and muscle mass. They have a very small frame, small shoulders and flat chests. They also have a very fast metabolism.
Mesomorph has a naturally toned and athletic look. They usually have broad shoulders, lots of muscle mass and are able to stay relatively lean.
Endomorph are usually short and round. They generally have a slow metabolism and find it harder to shed fat. They tend to gain fat quite easily.
At the basis of each body type there is some basic tips you can keep in mind when designing your workout. Do keep in mind though your workout plan will depend on what your goal is.
Ectomorph should avoid doing to much cardio to prevent to much muscle wastage and need to pay VERY close attention to there diet. Especially if your goal is to gain muscle mass (which it usually is with ectomorphs). Ectomorphs can do more reps at relative intensities and more frequent workouts then other body types due to the higher percentage of slow twitch fibres. Best to do slow reps with maximum time under tension with long rest periods between sets.
Mesomorph have a tendency to gain muscle mass quickly and see results quite quickly from varying styles of exercise. Mesomorphs need to include different types of intensities in there program including cardio as they can have tendency to gain fat. 3-4 day splits with compound exercises being the base of your training should see results quite quickly. Circuits with different intensities and volume switch it up every workout. Isolated exercises can be thrown in to concentrate on certain areas.
Diet is crucial for an endomorph. Endomorphs training program needs to be high in intensity with minimum rest in between sets. Circuits and HIIT training is the best for this body type. Make sure that your program is based on compound movements rather than isolated ones. The aim is to burn as many calories as possible and fire up the metabolism.