The three basic human body types
Did you know that the human body is categorized into three different types? Well, we all knew that we are different, as no person is the same with another, but these types can indeed influence the way you work out, for instance. So if you are wondering why your physical training is not delivering the best results, why you look in a particular way, you should know that these aspects can be closely connected to the type of your body. Find out what type of body you have, to understand it better and become more efficient when it comes to being fit. As a general mention, the three human body types are the ectomorph, mesomorph, and endomorph, and we are going to talk about the details of each of them in the following lines.
The ectomorphs are the persons that are tall and thin, with narrow shoulders and hips, a thin face and high forehead. The chest and abdomen are tight as well, body fat is almost absent, and the limbs are thin as well. It is the type that has the most trouble with gaining weight and building muscle mass. It is not impossible to have nicely shaped muscles, but it will need a bit more patience than in the case of the others because the process is slower. This happens because ectomorphs have a fast metabolism, which carbohydrates at a faster pace, explaining why fat is so scarce in the case of these persons.
Intense cardio workout and isolated training for muscle groups is not a wise strategy because it will not help you get the muscle grow you need. Also, you don’t need to hit the gym five days a week, because if you are an ectomorph, your metabolism is already burning out too much. It is sufficient to work out for three days a week, in sessions that are no longer than 45 minutes, using movements that involve more muscle groups at once. So the big compound movements are the ones that work best in this case.
What to eat? Believe it or not, an ectomorph should consume about 3,000 calories per day, to compensate the burn of its body’s fast metabolism. If you want to gain some muscles, eat plenty of protein, carbs, and fats, with other words meals rich in calories. If you find yourself in this category, you should know that potatoes, wholegrain bread and oats should not be entirely avoided. And do keep stress levels low, because the produced cortisol while being stress will get in your way of gaining muscles.
Mesomorphs are probably the luckiest of them all because they have a body that is muscular without investing too much effort in it. If you have friends that envy you for your looks, and a few workouts are enough to get your muscles pumped, you are probably a mesomorph. For you, gaining or losing weight are not significant challenges, seeming to achieve both of them as you wish. The shoulders are wide, but the waist is small. The strong forearms and tights fit perfect on a muscular body. The body fat is scarce because muscle fiber primes. Because the genes are so great in the case of mesomorphs, they usually become the most successful bodybuilders. And with a long torso, a nice full chest, and the perfect ratio between shoulders and waist, it is hard to believe they are not made for this.
In contrast with the ectomorphs, mesomorphs have higher levels of myogenin, a gene that is responsible for muscle growth, explaining why it isn’t so hard for the persons with this body type to gain muscle mass. When it comes to working out, knowing that they look better with low effort may make the mesomorphs not work as hard as they should. So an approach with goal setting and shorter but more intense training sessions may fit them better. Sprints, vertical jumps, box, and other plyometric exercises pay off the best results. So it is not wise to take your body for granted and consider that you can eat whatever you want and workout however you want, even if the genes favor you. The meals of mesomorphs should be balanced, containing about 40% carbs, 30% lean protein and 30% healthy fats. So a plate with steamed veggies, grilled chicken with spices and olive oil, plus some wholegrain bread will be just perfect, as an example.
Endomorphs are persons with a soft and a round-shaped body, having trouble when it comes to losing weight, although gaining muscle mass is not necessarily an issue for this body type. Such a person will have both the shoulders and hips wide, offering them a pear-shaped body. Fat is quite present, especially in the arms and tights, in contrast with the ankles and wrists, which are thin. The bones are wide and metabolism slow, making them gain weight rather fast and losing it a difficult challenge. And because the endomorph is so exposed to gaining fat fast, the muscle mass gain ends up being covered by the fatty tissue. The thing is that you should not be disappointed by your body because only the modern lifestyle is giving you a hard time. Back in the days, when food was scarce, the ability of your organism to store fat was a lifesaving one. Only the fast-food restaurants, the couch, and the TV are making times harder for endomorphs these days.
Long and slow cardiovascular training sessions are not helpful in the case of endomorphs, interval-based conditioning being much better. Box jumps and sprints, and other fast and intense physical exercises, are the best choice. In case your body weight is posing a danger to your joints, you should opt for moves just like the sled push, which are intense but without creating pressure on the joints. Also, weight-training is also highly recommended, because it will burn fat even after the training session ended. When it comes to the right diet, a low-carb diet is a must, without pushing out the oats and brown rice. High protein and plenty of fiber intakes are other parts of an endomorph’s diet. Go for greens, should as spinach and green tea because they burn fat, and vegetables, for carbs. Bread and rice should be something that endomorphs will not put on their plates. So don’t forget about intensive physical training and keeping an eye on the carbs you eat. You may want to avoid drinking sports drinks or jogging for hours because it will not help you at all.