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The Three Different Body Types and How They Affect Your Training
One of the reasons why people need a customizable workout planer for their fitness goals is because everyone’s bodies are different. In fact, there are three different body types that people seem to have, and it is 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 its own typical characteristics that can help you determine which body type you have. Then you will be able to adjust your training and eating habits accordingly to reach your fitness goals!
1. Ectomorph Body Type
Typical Characteristics:
Long and lean
Delicate frame
“Hardgainer” – Finds it difficult to build muscle and fat
Body similar to a marathon runner
Fast metabolism
Training:
If you have the ectomorph body type, then you will find that it is difficult for you to gain muscle as well as fat. To help with this, try focusing on compound movements as opposed to isolated movements. This is because you will use more muscle groups in the one exercise.
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. Big dynamic moves. Sounds like Pilates!
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.
Nutrition:
Those with the ectomorph body type are able to get away with eating more carbs than endomorphs and mesomorphs. However, this doesn’t mean that you can eat whatever you want and not have it affect your body.
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 brown bread.
Notes:
As ectomorphs can find it quite challenging to pack on size, it may be beneficial to use additional supplements on top of a healthy and well-rounded diet. Supplements such as BCAAs or protein shakes could give you that extra boost.
2. Endomorph Body Type
Typical Characteristics:
Stocky build
Wider body
Stores fuel (both 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 out of the three different body types but may find it difficult to stay lean
Slow metabolism
Training:
To help shock the body into losing fat, it is best for endomorphs to up their intense aerobic exercise by focusing on interval training such as HIIT (high-intensity interval training) over LISS (low-intensity steady-state cardio). I love doing some HIIT Pilates and cycling to shake things up and get my heart rate pumping!
They should train their overall body to see results and not just focus on one area. To further enhance their metabolism, endomorphs should include both hypertrophy (muscle building – heavyweight, fewer reps) with conditioning. This way, your metabolism will be fired up, even hours after your training is done. PUMP SOME IRON!
Nutrition:
Endomorphs do need to have a stricter eating plan than the others. Unlike ectomorphs, those with the endomorph body type should eat fewer carbs and increase their higher protein intake. They should avoid simple carbs like white bread and eat more complex ones.
Notes:
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. You can also practice some meditation or other stress-reducing practices to help with this. Also, remember to get your beauty sleep.
Mesomorph Body Type <- Me!
Typical Characteristics:
Middle of the body types
Can be lean and muscular simultaneously
Natural athletics build with well-defined muscles
Training:
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.
This is why the mesomorph body type means that you do not have to go insanely heavy on the weights to get results. You can lift moderately and still progress. Lucky ducks!
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 with help get your heart rate up and your blood pumping! My gym favorite is Cycling!
Nutrition:
If you have a mesomorph body type, your eating plan should include equal amounts of protein and healthy fats, with a moderate amount of carbs making up the rest. Like I mentioned above with the ectomorph and endomorph body type, you should still focus on complex carbs to help give your body energy and keep full in a sustainable and healthy way.
Can You Be a Combination of Two Body Types?
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 from both. Hopefully, this blog 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!
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