There’s no body like you. Before you start your training and nutrition regimen, it’s a good idea to know your body type so you can get results faster.
Understanding your individual bone structure, fat and muscle distribution, will help you better tailor your diet and exercise plan. If you know your body type you can set realistic, attainable goals that pave the way to your success. You’ll also be able to look your best by dressing for your body type.The 3 basic body types (somatotypes)
The 3 basic body types (somatotypes) :
– People are born with an inherited body type based on their skeletal frame and body composition. Most people are unique combinations of the three body types: Ectomorph, Mesomorph, and Endomorph. Nutritionists, exercise physiologists, and even doctors use this classification system to help design effective, individualized fitness plans. Most people have combinations of traits from each body type.
Physical traits of the Ectomorph
Ectomorphs are people who find very difficult to gain weight. They usually have little joints, skinny look, active, quick metabolism, will eat no matter they need, get full simply, little chest and buttocks, problem building muscle, problem gaining weight, low body fat, slender frame etc.
- Metabolism – You barely gain any weight during the binge period. Lucky you! Ectomorph should consume 55% carbohydrates, 25% proteins and 20% fats in their diet.
- Eating Appetite – You can eat a lot of food and still remain slim. Best meal for this type is 6 ounces of grilled fish meat, 2 cups mixed vegetable (parboiled), 1 cup brown rice, and 1/2 cup fresh fruits.
- Hard to gain muscle (known as a “hardgainer”)
- Slender frame
- Narrow shoulders and hips
- Narrow chest and abdomen
- Small bone structure
- Very fast metabolism
Physical traits of the Mesomorph
Mesomorph is a body type where individual gain muscle faster than Ecto. The common characteristics of Mesomorphs are symmetrical build, wide shoulders, tiny waist, large musculature, easily put on muscle, burns fat easily, moderate eating, and lower body fat.
- Metabolism – The moment you start a workout and change your diet, you start losing weight pretty rapidly. Mesomorphs should consume 40% carbohydrates, 30% proteins, and 30% fats in their meal.
- Eating Appetite – Begin to appear fit and healthy almost immediately upon eating clean. The best diet they can stick to is 6 ounces of tofu with vegetables, 1/2 cup of barley, 1/2 cup of fresh fruits, and 2 ounces o roasted nuts (almond).
- Medium build, rectangular/wedge body shape
- Wide broad shoulders
- Fairly lean with a hard body
- Can gain muscle easily
- Are usually strong
- Muscled arms and legs
Physical traits of the Endomorph
Endomorph is a type completely opposite to Ectomorph, where an individual gain extra weight and find it hard to drop it. Most common features which are found in Endomorphs are large fat accumulation, avid appetite, easy exhaustion, no weight loss, huge meal consumption, larger body frame, weak joints etc.
- Metabolism – Despite eating pretty clean, you struggle to lose those extra pounds. Endomorph should have 40% carbohydrates, 35% proteins, and 25% fats quantity in their diet food.
- Eating Appetite – Despite consuming controlled calories, you still struggle and appear heavy. The simple diet format for endomorph is 3 ounces of the roasted chicken breast, 1 cup leafy vegetables with vinegar, and 1/4 cup of whole wheat pasta.
- Usually short in height or stature
- Difficult to lose body fat
- Bulky physique, round body
- Can gain both fat and muscle easily
- Wide shoulders and hips
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