If your New Year's resolution sounded something like "I will finally build up those muscles in my arms," or "I will somehow lose that extra fat around my hips," a bit of knowledge about your body may go a long way toward achieving your goal.

Everyone is born into a body that fits one of three basic profiles: endomorphic, ectomorphic and mesomorphic, says Susan Benner-Hughes, assistant director of fitness at Campus Recreation.

"Although we can influence our shape with diet and exercise," says Cathy Cavender of American Health Fitness Guide, "our physique is essentially a variation of one of these three types."

Endomorphs tend toward curves rather than angles, people who gain muscle easily are mesomorphs, and those who are naturally lean are ectomorphs. Most bodies are a combination of these categories, Cavender says.

The category each person falls into is determined by genetics and heredity, and there are many different healthy body types, Benner-Hughes says.

Business junior Wendy Burlin says, "For my New Year's resolution, I always say I want to maintain exercising every day. No matter how hard I work on certain parts of my body though, they always stay the same."

If you are already feeling frustrated and tempted to give up your resolution, remember that something is better than nothing, Benner-Hughes says.

"Even if it's ten minutes, a couple of short bouts of exercise can have strong effects," she says. "Also, have fun with your workout and have variety in it. Try doing three or four different types of activities rather than only one."

For every body type, she says, the workout should include a certain balance, including cardiovascular conditioning, muscular strength and endurance work, and flexibility training.

It is possible to alter our shape, even though genetic factors play such a strong role, Cavender says. Every body can be enhanced, although not overhauled, through a healthy diet and exercise.

For mesomorphs, who are naturally muscular, an exercise regimen usually includes burning fat without adding more bulk, Cavender says.

"Mesomorphs are often great weight lifters, wrestlers, gymnasts and football players because of their muscular, compact builds," Cavender says.

Michael Baron, marketing junior, is naturally muscular and works out three times a week. His regimen consists mostly of weight lifting, with some cardiovascular work and stretching.

"I've never had much difficulty gaining mass," Baron says. "I work out to stay in shape, and because in order to have a healthy mind you have to have a healthy body."

In the past, Baron says, he concentrated on making his arms, chest and legs bigger. Now he says he realizes the idea is to stay symmetrical.

"One body part I have had to particularly focus on is my legs," he says. "Even if I lift weights with them, they grow stronger but never put on noticeable mass."

Some mesomorphs, however, would like longer, leaner muscles, Cavender says. In such cases, high-intensity cardiovascular activities such as cycling or aerobics classes are advisable.

For maximum calorie burning, exercise for at least 30 to 40 minutes, four to five times per week at 60 percent to 80 percent of your maximum heart rate (subtract your age from 220, multiply that number by .6 and .8), Cavender says.

Many mesomorphs carry extra weight on their thighs and buttocks, she says.

"You can even things out by lifting heavier weights for your upper body and lighter weights for your hips and legs," she says.

Baron says he is pleased with his body type overall, particularly because he does not need to make an extra effort to avoid fat.

This concern is most common for endomorphs, whose exercise program should include vigorous aerobic activity for 30 to 40 minutes, four to five times a week at 60 percent to 80 percent of their maximum heart rates.

Nicole Blum, a media arts senior who works out five times a week, says she falls into the endomorph category. Her exercise regimen includes walking, cycling and light weight training at a high number of repetitions.

Blum works out to be happier and healthier, she says, as well as to continue to lose weight and stay in shape.

"To lose weight, burning calories is what counts. If you walk for thirty minutes without breaking a sweat, you'll use about 200 calories. If you run, you'll burn about twice that amount in the same time," Cavender says.

Endomorphs tend to add weight below the waist, and should therefore avoid sports that lead to bulging thigh muscles such as stair climbing and mountain biking, she says.

Endomorphs should lift light weights at a high number of repetitions, as Blum does in her routine, Cavender says.

Blum says she appreciates certain aspects of her body type, such as curves, which are often found attractive and feminine. However, she is unhappy that it makes weight loss quite difficult.

Ectomorphs do not share this concern because they are inherently thin, Cavender says.

"The goal is often to add contour to straight lines," she says. "You'll need to strengthen your cardiovascular system without burning more fat than necessary."

Paul Ballesteros, molecular and cellular biology senior, falls into this category. He works out three times a week, mostly lifting weights. He also plays basketball, runs, and rides a bike.

"I just want to get stronger," he says. "Bulking up would be nice, but I know that I'm never going to achieve body builder status because my genetic type is ectomorph."

This group should build up muscles by lifting several repetitions of the heaviest weights that are comfortable to handle, Cavender says.

"An added benefit of weight training for ectomorphs is that a regular weight program helps prevent osteoporosis, the bone-thinning disease, to which ectomorphs, who have lower bone density, are particularly susceptible," she says.

Ectomorphs may chose to stay with low-intensity aerobic activities and work at about 60 percent of their target heart rate for at least 20 to 30 minutes, three to four times per week. People in this group often make good runners because they do not carry a lot of excess weight, she says.

"When I hear people say 'I can't eat this, I can't eat that', I am grateful that I can eat whatever and I don't gain weight," Ballesteros says.

Benner-Hughes says everyone, regardless of body type, should follow the food pyramid as closely as possible. This guideline includes daily portions of fruits and vegetables, proteins, carbohydrates, dairy products, water and other essential nutrients.

To hold strong to that New Year's resolution when the going gets tough, educate yourself, she says.

"Read everything and talk to people who have training in fitness," she adds.

For all UA students, an exercise program set up and guided by a member of the weight room staff is free. Questions regarding diet and weight management can also be answered for free by Wellness Center staff members who are trained in nutrition.

"I definitely try not to eat things that are high-fat, but if I do, I don't freak out. I know that an occasional french fry won't kill me," Blum says.

"I don't eat sweets like chocolate because I don't like them," Baron says. "And I don't eat much fat because it's bad for you. I enjoy eating things like vegetables, chicken and fish."

"No matter what shape you're in, remember to keep the whole quest for change in perspective. Learn to maximize whatever shape you are in. Being healthy, toned and fit is far more attractive than forcing your body to try to be something it's not," Cavender says.