There are three basic human body types: the endomorph, the mesomorph, and the ectomorph. Despite what it might feel like at times, you're not completely bound to one category or the other. Your lifestyle, genetics, history, and training style all play a part in how you look, and you can definitely change it over time.
That said, many of us to have certain tendencies toward one group or the other. Here's what typifies each one:
1. ENDOMORPH
Endomorphs are adept at storing fuel, with muscle and fat concentrated in the lower body. The endomorph is the hardest body type to have in terms of managing your weight and overall fitness, but to get a more balanced physique, you should focus on developing your shoulders and stripping away excess fat from your lower body. A low- to medium-intensity cardio plan will help you shift fat, as will a 1,750-calorie-a-day diet that’s high in fibre.
Some Endomorph characteristics:
- Naturally chubby
- Round, soft physique
- Short neck
- Tapered limbs
- Long trunk
- Prominent thighs and/ or upper arms
- Limbs can appear short (until weight loss)
- Wide bone structure
- High levels of body fat (may be overweight)
- High fat-to-muscle ratio
- Strong bones
- Maintains higher weight/ BMI range
- Good posture
- Prone to knee and feet problems
- Good flexibility
- Low center of gravity...
TRAINING FOR ENDOMORPHS:
Goal is to fasten the matabolism and to lose some of the extra body fat!
-Often aerobic training at least 4 x a week (30min) with 50-65% intensity.
-High volume weight training with short breaks between sets(30-45s).
-First month or two "full body" training then start doing SPLIT training(each muscle group train seperately)
- Get at least 8 h of sleep
-Each muscle gruop max. 8 sets of 8-12 reps for chests, arms,back and sholders
12-25 reps for legs and calfs
2.ECTOMORPH
An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when gaining muscular weight is their biggest goal.
Ectomorphs tends to have a lean build, long limbs, and small muscle bellies. Even if an ectomorph manages to put on weight, they may still look skinnier than they are, particularly in the calves and forearms.
Being an ectomorph doesn't mean you're doomed to be weak, though. You can still get remarkably strong, and you can be every bit as fit and healthy as someone who looks larger and more muscular. But if you want to gain weight, you'd better be prepared to eat like you've never eaten before.
Some Ectomorphs characteristics:
- Skinny
- Small joints/ boned
- Long arms and legs
- Linear physique – “ruler body shape”
- Small shoulders
- Lightly muscled
- Small chest and buttocks
- Low body fat (without exercising or following low calorie diets)
- Can eat anything they like without weight gain
- Fast and efficient metabolism
- Difficulty gaining weight
- Hyperactive
TRAINING FOR ECTOMORPHS:
GOAL IS TO GAIN MASS AND MUSCLE GROWTH!
-Mostly weight training, basic exercises(squat ,deadlift,bench) > isolations.
-often changing of routine and progressiveness
-6-8 sets per muscle group with 5-10 reps
-rest between sets 60-90s, and get at least 8 h of sleep
- Minimum aerobics activities
3. MESOMORPH
The mesomorph has a middle-of-the-road build that takes the best of both worlds. They tend to have wide shoulders, a narrow waist, relatively thin joints, and round muscle bellies.
In short, if you're a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this mean you can do nothing, eat everything, and get away with it forever? Definitely not—and you're not necessarily healthier than the other two types, either. But you may be able to "bounce back" from being out of shape more easily than the other two body types, gaining muscle and burning fat with comparative ease.
The key here is to make the most of your body shape. That means following a progressive plan that will make you stronger and more athletic by increasing your power without getting too bulky. To fuel your workouts, you’ll need around 2,500 calories a day, getting plenty of wholegrains but limiting your total fat intake.
Some Mesomorph characteristics:
- Naturally lean
- Naturally muscular
- Naturally strong
- Medium size joints/ bones
- Wider at the shoulders than the hips – i.e. chest dominates over abdominal area
- Broad/ square shoulders
- Female mesomorph: defined hourglass figure
- Male mesomorph: V or rectangular shape
- Efficient metabolism
- Gaining muscle is almost effortless
- Losing fat is almost effortless
- Responds quickly to exercise
TRAINING FOR MESOMORPHS:
-Use basic and isolation exercises
-Mix strenght training with high reps training
-All combinations of reps per set are equally good
- Aerobic activities no more than 3 times a week
THANK YOU FOR YOUR TIME!