Wednesday, 11 December 2013

Body Types: Ectomorph, Mesomorph and Endomorph!

 
 
 
When you start any fitness journey there is going to be lots of trails and errors in your training and nutrition until you find what works for you. I believe knowing and learning about your body type is an important part of your journey so you understand how to best achieve your goals and what works and what doesn't for you and your body.
 
You should be able to find your body type from the information below, keep in mind that you can be a mixture of two types which is most commonly Ectomorph/Mesomorph or Mesomorph/Endomorph. Just because you have a certain body type does not mean you can't achieve your fitness goals it just means working WITH your body is going to make things a whole lot easier!
 
Ectomorph:
According to (Becker, 2002) and (Mase, n.d) Ectomorphs are skinny with a delicate frame and small joints. It is hard for Ectomorphs to gain weight so you need a high amount of calories to gain muscle, keeping cardio and other aerobic activities to a minimum unless you're happy with your physique. Needing such high amounts of calories as an Ectomorph you may need to look into supplements such as mass gainer and protein powder to gain lean muscle mass. Your workouts should be short and intense; weight should be heavy and focusing on large muscle groups.
 
Traits of Ectomorph:
  • Fast metabolism
  • Small/delicate frame and bone structure
  • Thin
  • Flat chest
  • Hard gainer
  • Muscle growth takes longer
  • Lean muscle mass
  • Small Shoulders
  • Loses fat easily
     
Mesomorph:
A Mesomorph has a large bone structure, is athletic and has big muscles. Mesomorphs find it easy to gain and lose weight and are naturally strong. Muscle gains are normally quick (but not instant!) but will gain fat more easily than Ectomorphs. Watch calorie intake and a combination of weights and cardio will work best. Keep a healthy diet but watch for slow fat gains. Strength training should be done often with moderate to heavy weights and longer sessions. Take part in aerobic activities and sports but make sure not to overdo it.
 
Traits of Mesomorph:
  • Gains muscle easily
  • Athletic
  • Strong
  • Gains fat more easily than Ectomorphs
  • Gains and loses weight easily
  • Well defined muscles
  • Rectangle (Hour glass) body shape
  • Hard muscular body
 
Endomorph:
An Endomorph has a solid and soft build and will often be shorter with thick arms and legs. Endomorphs will gain fat easily so always do weights and cardio in your training. Your muscles are strong especially in the legs and you will be powerful in squats. Focus should be on a lifestyle to help keep fat off, so keep a healthy diet and lower calorie intake (Be sensible and do not starve yourself). Do strength training to enhance muscle to fat ratio and improve metabolism. Weights should be moderate with very little rest between sets and exercises. Be active daily with walking and sports etc.
 
Traits of Endomorph:
  • Gains muscle and fat easily
  • Finds it hard to lose fat
  • Slow metabolism
  • Soft and round body
  • Muscles not so well defined
  • Usually short

There are pros and cons to each type and you can't change your "body type" but you can achieve your goal physique by dedication, hard work, sensible training, good nutrition and rest! So go get muscley you sexy thang! ;D 

Reference List:
  • Becker,Paul. "What Is Your Body Type?" Bodybuilding.com, 18 July 2002. Web 09 Dec. 2013.
  • Mase, Damien. "Your Body Type- Ectomorph, Mesomorph or Endomorph?" Muscle & Strength, n.d. Web. 10 Dec. 2013.
With Love
Rainbow :) xoxo


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