How knowing your body type can help you CRUSH your fitness goals!
Are you training consistently in the gym, keeping your nutrition in check, and still not seeing results? Well guess what, your not alone. Not everyone's body is the same, therefore not everyone should workout and eat the same. There are three different major body types; your body type that dictates how well you respond to certain types of training and food intake.
What are the Three Different Body Types?
The three different body types are: ectomorph, endomorph, mesomorph. Each has their own typical characteristics that can help you determine which body type you have. This body type will help you be able to adjust your training and nutrition accordingly to help better reach your fitness goals.
1. Ectomorph Body Type
- Tall and lean
- Delicate frame
- Finds it difficult to build muscle and fat
- "marathon runner" body type
- Fast metabolism
Ectomorphs typically have a hard time gaining muscle and fat. To help with this, ectomorphs should try focusing more on compound lifts and movements as opposed to isolated movements. This is because when performing compound movements, you will use more muscle groups than if you were to focus solely on isolation exercises.
Think of compound lifts as anything that involves more than one muscle group AND more than one joint. For example, the bench press works out muscles in your chest, shoulders and triceps using your shoulders and elbow. In contrast, the bicep curl is an isolated movement that only uses the bicep.
While you shouldn’t completely shun isolation movements from your training, your main focus should be on the big compound exercises. Then use isolation movements as accessories or to finish a workout.
Those with the ectomorph body type are typically less carb sensitive than endomorphs and mesomorphs. However, this doesn’t mean that you get to eat whatever you want and not have a negative effect on your results.
That being said, it is best to stick to complex carbs that can leave you feeling fuller for longer. It will also help to push protein to your muscles to help them to grow. This includes brown rice and sweet potatoes.
As ectomorphs can find it quite challenging to pack on size, it may be beneficial to use additional supplements in conjunction with a healthy and well-rounded diet. Supplements such as BCAAs or protein shakes could give you that extra boost.
2. Endomorph Body Type
- Larger build
- Wider body
- Stores most of their muscle and fat in the lower half of their bodies
- Has more muscle as well but usually, this comes with more fat
- Has the best strength advantage
- difficult to stay lean
- Slow metabolism
To help shock the body into losing fat, it is best for endomorphs to be focusing on interval training such as HIIT (high-intensity interval training) over LISS (low-intensity steady state cardio).
To further enhance their metabolism, endomorphs should include both hypertrophy (lighter wight, higher reps) and strength training, (heavy weight, fewer reps) with conditioning. This way, your metabolism will be fired up, even hours after your training sessions.
Endomorphs do need to have a stricter eating plan than the others. Unlike ectomorphs, those with the endomorph body type are usually very sensitive to carbohydrates. Endomorphs should decrease their carb intake and increase their protein intake. They should avoid simple carbs like white bread and eat more complex ones.
Stress levels can cause endomorphs to keep fat around their midsection. To help with this, you should avoid overtraining so that your body can properly recover. Always remember to take rest days 1-2 days per week. Sleep is your best friend when it comes to adequate recovery.
Mesomorph Body Type
- Middle of the body types
- Can be lean and muscular simultaneously
- Natural athletics build with well-defined muscles
In between ectomorph and endomorph is the mesomorph body type. Mesomorphs find it easier to build muscle and lose fat than the ectomorphs and endomorphs respectively.
The mesomorph body type is probably the most favorable. You don't have to do an excessive amount of cardio, lift heavy all the time, or be very strict on your diet. You can lift moderately and still progress.
However, it is also best to include some aerobic exercise as well, because while they can lose fat easier than mesomorphs, it doesn’t mean that they are completely immune. Aerobic exercise is important for cardiovascular health as well as keeping your metabolic rate at an ideal level.
If you have a mesomorph body type, your eating plan should include equal amounts of protein and fat, with a moderate amount of complex carbs making up the rest. As mentioned before, complex carbs are an essential key to maintaining a fit and healthy lifestyle and helping you feel fuller for longer.
Can You Be a Combination of Two Body Types?
The short answer is yes. When it comes to these three different body types, there is no one-size-fits-all. You can be a combination of two, sharing characteristics of both. Hopefully, this post has given you the information you can use to help identify your body type or see if you share traits from two. This way, you will be able to adjust your diet and training regime accordingly to optimize results.