What exactly is the significance your body type has for building up muscle or losing those extra pounds? We’ll explore these questions in this article.

Too often fitness advise is very general. However, things are improving with science and nutritional knowledge expanding our understanding of the human body. General fitness advise doesn’t always match with your specific situation. Two different body type people can both do well following a specific diet, but it’s not so simple as one diet fits all, or one workout regimen fits all. Every body has a unique set of needs. Understanding your body type, and how you are likely too react too exercise and food makes it easier too customize  your strategy to achieve your fitness goals.

Body Types 101

There are three major body types. They are ectomorph, mesomorph, and endomorph. This all got started back in the 40s when William Sheldon, an American psychologist developed his theory. According too his theory, everyone breaks down into one of three body types called “Somatotypes”. Even a combination of the three is possible. All of this is determined by genetics. Sheldon’s research showed some interesting insights into emerging patterns in physical appearance, but other aspects too his theory have been controversial. For instance, after he correctly identified the three somatotypes and how to classify them, he went further and attributed personality traits inherit too each body type. He thought that endomorphs love food, comfort, and being social. Mesomorphs are courageous risk takers, and ectomorphs are prone to being anxious and prefer solitude. Other researchers have dismissed the psychological side of Sheldon’s theories as too speculative, but the core physiological aspects are still useful to modern day, and can help you understand yourself and reach your fitness goals.

Understanding your body type can help you reach your fitness goals.

The key to reach your peak physical condition is too understand your body type.

Here is a quick explanation of the three different somatotypes and what you need to know about them:

Ectomorph

Think of a marathon runner. Thin frame, lean, slender body. This is pure ectomorph, here are some additional characteristics.

Attributes

• Thin build.
• Difficult to gain muscle and fat. Ectomorphs’ fast metabolism is seen as a great benefit often, but that can also be a negative for some. That makes it harder for them to put on muscle. These people are the difficult gainers at the gym who have to work harder and more intensely to see results.
• Very fast metabolism. Everyone knows someone who can eat practically anything and gain no weight. Chances are, they are an ectomorph!
• Slender, long limbs.
• Narrow clavicles and hips. Ectomorphs have a lower bone mass overall than the other body types.
• Small joints. It’s not uncommon for ectomorphs to have small wrists and ankles.
• Little muscle. The muscle ectomorphs do have a tendency to be lean and stringy.

Ectomorph Nutrition and Fitness Tips

If you are an ectomorph, you’re probably looking to gain weight, contrast to most others trying to lose weight.

One of the hardest challenges for ectomorphs is getting enough calories. This is why their super fast metabolism can be more of a curse than a blessing. The biggest challenge ectomorphs have is simply consuming enough food too keep up with their accelerated metabolism. If you’re an ectomorph and working out hard trying to build muscle, be mindful that you’re consuming enough calories to accomplish your goals.

You’ll probably be able to eat more carbs than other body types without gaining fat. This also goes for olives nuts, and avocados. Eating plenty of these foods will help give you the energy you need to push yourself in the gym and get dense calories. How you work out will need to change also. You might have to limit any cardio and invest that time into strength training. Ectomorphs can see good results lifting heavy weights a few times a week with a focus on compound, multi-joint lifts. Squats and deadlifts are good examples.

Mesomorph

If you close your eyes and think of an athletic physique, you’re probably seeing a mesomorph. Lean, but muscular and well-proportioned. Like the other body types, finding someone who fits perfectly into the mesomorph category is rare. Here are some of the signs: Close your eyes and think of an athletic physique, this is a mesomorph. While muscular and well-proportioned, mesomorphs are still lean.

Characteristics

• Quick response to strength training.
• Thin joints.
• Wide clavicles.
• A medium frame and bone structure.
• Long, round muscles.
• Narrow waists.

Mesomorph Nutrition and Fitness Tips

Mesomorphs do not have a lot to worry about. Losing weight comes easy to them, adding muscle comes easy too them, it all comes easy to them! They thrive on a well balanced diet with plenty of veggies, protein, and good fats. While they can’t eat a ton of carbs without gaining weight, they can thrive on moderate carbohydrate consumption. Mesomorphs also have to be more careful than ectomorphs when it comes to cheat days, alcohol, ect. Mesomorphs can take a balanced approach with strength training and cardio, keeping them lean and strong.

Do you have a mesomorph body? A combination of strength training and cardio is your best friend.

The real danger for those with this body type is complacency. It’s easy to skate by on a naturally-athletic body, which is what most people do once they get into the real world, but its important for mesomorphs to be regular with their fitness.

Endomorph

Endomorphs are the big, strong, husky people. They store a lot of fat with their muscles. Think of a power lifter, or a stocky bodybuilder. Here are a few of the tell take signs of an Endomorph.

Characteristics

• Large bone structure.
• Short, thick arms and legs.
• Thick rib cage.
• Wide, thick joints.
• A blocky build.
• Difficult in losing fat.
• Easily puts on muscle and fat.
• Hips as wide than their clavicles.

Endomorph Nutrition and Fitness Tips

Endomorphs can pack on an incredible amount of muscle. But those big gains in the gym might come at a cost if they aren’t careful about their diets.

One of the main differences between endomorphs and other body types is that they retain more subcutaneous fat, which should be aware of because carrying around fat makes you more prone to putting on more. As the fat increases, so does insulin resistance. Endomorphs have to avoid insulin spiking foods.

Some of the worst insulin offenders are sugars and carbohydrates. If you have an endomorphic build, you’re probably best off following a low-carb version of the Paleo diet. Focusing on animal protein, produce, and healthy fats will get you the nutrients you need without the insulin spikes.

Endomorphs will have to do more cardio workouts to remove stubborn fat. When they combine that with strength training, though, they can build a truly admirable physique.

Most of Us Are a Combination of Different Body Types

If you just went over the different types above and didn’t find a perfect fit, don’t worry. The vast majority of us are actually combinations of different body types. So you might have some characteristics of a mesomorph and others of an endomorph, for example.

If none of the body types fit you perfectly, it’s perfectly fine. Most people are actually a combination of the different body types, so if you have some characteristics in common with one body type, and some with another, that’s totally normal. You might have some characteristics of an endomorph, then some for a mesomorph.

Do not fret if you don’t fit perfectly into one category. The main thing for us to pay attention to are: 1- How easy does your body retain fat and where that fat is stored. 2- What is the difficulty of putting on muscle? If you know these things, you can adjust your carb intake and exercise regimen to move closer to your fitness goals.

Your Turn

Body is determined by genetics, but that’s nothing to stress about. What’s important is to embrace your own body type and making daily decisions to keep yourself strong and healthy.

It helps also to be aware of these topics if you’re looking to achieve peak physical condition. If your goal is more energy, health, longevity – then it’s simple. Eat well, be active, sleep, and manage stress.

Which body type (combination) sounds like you? Leave a comments below and share your experience with us!