It’s important to be able to identify and understand your body type.
Different body types require different training methods and nutrition plans.
There are generally 3 different body types: Ectomorph, Mesomorph & Endomorph.
Most people have combinations of the three body types. For example, some have an upper body that is ectomorphic and a lower body that is endomorphic, resulting in a slim upper body and a more fat-prone lower body, creating a pear shape.
ECTOMORPH
Typical Traits:
- Small, delicate frame and bone structure
- Small shoulders, Chest & Buttocks
- Thin build
- Finds it difficult to build muscle mass
- Finds it hard to gain weight
- Fast metabolism
- Long Limbs
Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight.
Workouts should be short and intense focusing on big muscle groups.
Supplements are definitely recommended.
Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.
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MESOMORPH
Typical Traits:
- Naturally Lean/Athletic Build
- Medium Sizes Joints/Bones
- Hourglass Figure in Women (Shoulders are as wide as hips)
- Efficient Metabolism
- Gaining Muscle & Losing Fat is almost effortless
- Responds quickly to exercise
- Gains fat more easily than Ectomorphs
It is a great advantage to have mesomorphic qualities. This means you have great foundations to start with. Mesomorphs don’t have to worry too much about what they eat and they can gain muscle mass and loose weight fairly quickly, relatively easily.
This combination allows the mesomorph to achieve fantastic definition of the body. However, as easily as you lose fat, you gain fat also.
This means you must watch your calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.
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ENDOMORPH
Typical Traits:
- Soft, Round Body
- Gains fat easily
- Gains muscle easily, but tends to be underdeveloped
- High body fat percentage
- Slow Metabolism
- Finds it difficult to lose fat
- Medium-Large Joints/Bones
When it comes to training, Endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle.
To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Strength training should be done to get a better muscle-to-fat ratio, which will help to boost your metabolism. Use moderate weights at a fast training pace, allowing for very little rest between sets and exercises.
Lower your calorie intake and eat frequent but small meals to make sure you're still getting adequate nutrition. Eliminate sugar, processed, and junk food from your diet. Usually supplements may not be needed as long as you have a high protein intake in your diet.