Last week’s column definitely sparked some good conversations — topics that range from types of beauty and health to why certain things don’t work for some people.

I have written about this a few times before. After last week’s column about not being able to out-exercise a bad diet, this one is a follow-up to understand how your body works best.

So why is it that some people can just take sugar out of their diet and lose a bunch of weight? How about the ones who exercise and seem to be able to eat anything they want? How about your friend, family or loved ones who lose so much more than you do with the same diet and exercise regime?

Our bodies are different, our genetic makeup is diverse and a program that works for one person might do something completely different for someone else. Until you realize what body type you are, it’s hard to get the most out of your workouts and diets.

There are three common body types that are typically used to describe someone’s genetics:

• Ectomorph: Light build with small joints and lean muscle. Usually, ectomorphs have long limbs with stringy muscles. Their shoulders tend to be thin.

• Mesomorph: A large bone structure with large muscles and a naturally athletic body. It is quite easy to gain muscles, and they are naturally strong.

• Endomorph: A generally soft build and usually shorter with thick arms and legs. Endomorphs gain fat very easily. Endomorphs are naturally strong in leg exercises.

Typical traits for the ectomorph are:

• Small and delicate frame and bone structure.

• Classic “hard gainer.”

• Flat chest.

• Small shoulders.

• Thin.

• Lean muscle mass.

• Finds it hard to gain weight.

For the mesomorph:

• Athletic.

• Hard body with well-defined muscles.

• Rectangular body.

• Strong.

• Gains muscle easily.

• Gains fat more easy than ectomorphs.

Typical traits for the endomorph:

• Soft and round body.

• Gains muscle and fat easily.

• Generally short and stocky.

• Round physique.

• Finds it hard to lose weight.

• Has a slow metabolism.

With this information, you should be able to find your body type with not too much trouble. Of course, many people fall into two categories. I am definitely the mesomorph type, and unlike people believe, I can gain fat easily if I don’t exercise and don’t eat healthfully. I am fortunate that I continue to figure out my body and what works best (especially during menopause; more on that next week).

In more than 36 years of experience, I have seen so many body types and the following really works when you, or your trainer, figure out your body type. For example, for an ectomorph who wants to gain some weight, I would focus on heavy weightlifting with low reps and long rest periods between the lifts.

For the mesomorph who wants to get in shape, I would focus on full body medium to heavy weightlifting three times a week (with one day in between each weightlifting workout) with a similar focus on cardio, three to five days a week with high intensity using interval training.

For the endomorph who keeps on trying to lose weight, I would focus on interval training combining cardio with strength training. Even on cardio days, staying in your 70 to 75 percent “fat burning zone” is not beneficial for an endomorph. When doing cardio, have intervals during your workout. Example: when walking on the treadmill, have spurts of higher intensity workouts, maybe four minutes at 75 percent and one minute at 95 percent. This can be done by speeding up the treadmill or increasing the incline of the treadmill.

To keep an “eye” on what you are gaining, I recommend weighing on the same scale once a week. Have a body fat caliper test (“fat” pincher) and circumference measurements (measure waist, chest, hips, etc.) done by a certified trainer no more than once a month to every three months.

If you gain weight and lose inches and fat, you gained muscle weight. If you lose weight, lost inches and your body fat stays the same or even has gone up, get off that weird diet you are on.

If you gain inches and weight and no fat, you are gaining muscles. Keeping it all in check, any body type can get the results they want. It might take longer, and the workouts look very different from others but are is doable.

Ester Marsh is health and fitness director of the J.F. Hurley Family YMCA.