We are all different and special and this principle applies to the amount of muscle we possess and to our capability of building lean muscle mass as well. Determining your body type prior to starting a nutrition or exercising regimen is essential because your body type influences the way your body as a whole will respond to exercising and diet, which also means that only a program that is completely customized to your physical features and potential can bring the right results.
In what follows, we would like to provide a short description of the three different human body types and some tips on how implement the most efficient training and diet routine.
Characterized by a super-fast metabolism, ectomorph types can consume almost any amount of calories without putting on any weight, which is a blessing and a curse at the same time. People who have ectomorph body types are usually characterized by a skinny appearance, their weight being below the average for their body height and they also have a narrow frame, with thin joints.
Despite their high metabolism, ectomorphs feel full after consuming very small quantities of food. They also burn energy at very high rates, which also means that they need to eat more frequently than other types. In terms of diet tips, people with an ectomorph body type rarely need to lose weight, but they need to supplement their high energy needs all the time, so it is recommended that they consume high-density foods such as avocado, nuts and peanut butter regularly and they should follow a diet rich in carbohydrates.
Endomorph is the exact opposite of the ectomorph type. The men belonging to this type usually have a larger than average frame, they usually have a higher fat percentage and they tend to accumulate adipose tissue faster than average, too, while the ladies are usually curvier and they have shorter limbs than the average They enjoy food, they seem to have a huge appetite and they tend to eat large meals, usually once or twice a day, which further accelerates the rate at which they put on weight.
When on a diet, endomorph types are recommended to replace large meals with multiple smaller meals, with servings not larger than a fist. They should also reduce their consumption of carbohydrates to maximum 30% of their calories intake and even that amount should be taken in with fruits. They should also include lots of vegetables, whole grains and non-processed foods. Endomorphs usually crave food more than other body types, therefore they should never go on very restrictive diets that forbid them to consume certain foods. For them, moderation is the key to success–they can have a little of anything, but they should not keep eating until they are completely full.
Mesomorphs are athletic types who build muscle easily and manage to maintain a lean frame effortlessly. In most cases, people with this body type display both ectomorph and endomorph features. They are usually tall, with a large and symmetrical frame, with wide shoulders and a thin waist. They have large muscles and they build more lean muscle easily, while also being able to lose weight quickly.
Mesomorphs do not overindulge on food, but if they decide to go on a diet, they are recommended to have 5-6 small portions a day and to reduce their carbohydrate intake to maximum 30%.
How Your Body Type Relates to Building Muscle
The body type you belong to determines not only your metabolism rate and the diet you are supposed to follow if you want to lose weight or gain a few pounds. It is a factor that must be taken into consideration when designing your work-out program as well. Work-out regimens tailored for specific body types are more effective and yield results faster than general training plans.
If you really want to work on your problem areas, following a plan customized to your somatotype is much more beneficial, so here are a few tips based on body type characteristics that can really step up the efficiency of your efforts:
- Tips for the ectomorph type–ectomorphs have difficulties building muscle mass, therefore they are recommended to limit the amount of time they spend doing cardio and focus more on exercises that build bulk. The best way is to do weight training using larger weights, with sets of 5-10 repetitions, repeated 2-3 times with breaks of 2-3 minutes in between;
- Tips for the endomorph type–as a general rule, endomorphs should try to accomplish as much as they can in the shortest time possible. This type is the opposite of the previous one, so the best way to train is by doing longer sets in the 15-20 reps range with smaller weights and with a maximum of 45 second resting time between the sets. Endomorphs need an efficient way to burn the accumulated fat in order to reveal their muscles, so they must do as much cardio,that is, endurance training, as possible and they must include compound lifting exercises as well to burn more energy and build more muscle;
- Tips for the mesomorph type–this type being somewhere between the previous two, they can build muscle mass more efficiently if they combine the tips for the other two types. Mesomorphs should implement a weight lifting routine with medium-size weights, lifted in sets of 8-12 repetitions, with resting periods of about 30 seconds between the sets. This type responds well to cardio, but people belonging to this type should not exaggerate using the treadmill or the elliptical trainer–just like in dieting, moderation works best for the mesomorph.
As you see, there are a number of questions to answer and a number of decisions to make before you even start thinking about designing the right training regimen and the right diet. What body type are you? What are your work-out goals? What kinds of adjustments and changes do you have to and are you ready to implement in your current lifestyle?
Your answers to these questions will determine your diet choices and your selection of exercises, so take a look at your frame in the mirror and think about your goals–this is the first step.