Did you know that a workout regime according to your body type is important? Perhaps you’ve heard of the three various body types, commonly known as somatotypes.
Your body type is mostly determined by genetics, but it doesn’t mean you can’t be fit. While it may be difficult to achieve an hourglass figure if you have a straight and narrow body type, there are strategies to train to maintain a good fitness level and get the most out of your body type that feels fantastic!
WHAT ARE THE THREE TYPES OF BODY?
Body types generalize the structure and composition of the human body and divide the characteristics into three basic categories known as somatotypes. Ectomorph, Mesomorph, and Endomorph are the three body kinds.
Our suggestions below give you a decent idea of what various levels of workouts and nutrients each body types consider adopting.
THE HISTORY OF SOMATOTYPE THEORY
Willian Sheldon, a University of Houston professor, first proposed the three body kinds in the 1940s. He discovered three extremes of body types after researching hundreds of people’s physiques: underweight, athletic, and overweight.
Although it may appear straightforward, there is a theory that human physiques fall into one of three groups and that no one can change or alter their somatotype because it was defined by their bone structure.
MODERN SOMATOTYPE THEORY RESEARCH
Much research has been conducted throughout the years to test Sheldon’s theory. One study examined kayakers, basketball players, and football players’ body type patterns in connection to the sport they played and their level of performance.
They discovered that high-achieving athletes in each discipline had a body type; high-achieving kayakers had an endomorph body type, basketball players had a mesomorphic body type, and football players had an ectomorphic body type. The findings of this study showed that each of the high-achieving athletes in the sport they had chosen shared a common somatotype.
Other studies, on the other hand, argue that the human physique cannot simply be divided into three categories and that there must be more body types or combinations of the Endomorph, Ectomorph, and Mesomorph body types.
HOW TO WORK OUT IN ACCORDANCE WITH BODY TYPES
Not everyone will fall perfectly into a single body type group, but you may notice that one kind is more prevalent. Let’s go over each body type in more detail and how you should approach physical training and a balanced diet based on your type in order to achieve the best results.
ECTOMORPH
The Ectomorph is naturally slim, with narrow hips and shoulders, minimal body fat, and thin arms and legs. “No matter how much I eat, I can’t seem to gain weight,” the Ectomorph would comment.
Contrary to popular assumption, fitness training is not only about losing weight; it is also about staying healthy. So, for the Ectomorphs, here are some terrific fitness training and diet ideas.
WORKOUT FOR ECTOMORPH BODY TYPE:
Ectomorph Strength Training:
Train with heavy weights and plenty of rest between sets (2-3 minutes) and exercises (5 minutes).
To minimize excessive calorie expenditure, only train 1-2 body parts every training day.
In each exercise, aim for 5-10 reps and 6-8 sets.
Rest thoroughly in between sessions, and never train a sore muscle area. If you’re feeling particularly achy, consider foam rolling for rehabilitation. Click Here for this low-intensity strength training program.
Cardiovascular exercise for the Ectomorph:
- Very little cardio.
- Brisk walks and low-intensity bike rides (think of them as calming cardio activities to relieve stress).
- Pilates, dance, and yoga are examples of low-intensity total-body workouts.
Click here to check out a low-intensity cardio workout.
Ectomorph Nutrition and Diet:
- Choose well-balanced meals and avoid skipping meals or substituting snacking. A moderate protein, lower fat, and higher carbohydrate diet.
- Starchy carbohydrates such as rice, oats, quinoa, and potatoes are a better option.
- Oatmeal, fruits, vegetables, nuts, lean meats, and quinoa are examples of a well-balanced diet.
- Avoid eating highly processed carbs such as chips and candy.
MESOMORPH
Mesomorph body types can easily gain muscle, with strong legs, big shoulders, and a narrower waist. In general, they have very low body fat and are either overweight or underweight.
WORKOUT FOR MESOMORPH BODY TYPE:
Mesomorphic Strength Training:
The more the variety of training, the better the results.
Click Here to check out light, moderate, and heavy-weight training, as well as bodyweight exercise.
- Basic exercises with heavy weights (squats, lunges, deadlifts, rows, chest presses, shoulder press, etc.) are followed by isolation workouts with moderate/light weights.
- For most workouts, aim for 8-12 repetitions. To work your lower body, you can use heavy weights for 6 reps and moderate weights or no weights for 25-30 reps for 3-5 sets.
- Other enjoyable strength training activities, such as Lower Body workouts with resistance bands, can bring diversity to your fitness program.
Click here to check out the strength training session.
Cardiovascular exercise for the Mesomorph:
- Cardio for 15-30 minutes three times a week.
- Motivate yourself with a fun and rhythmic HIIT workout.
Click here to check out a cardio workout.
Mesomorph Nutrition and Diet:
- Protein, carbohydrate, and fat distribution is well-balanced and equitable.
- Dinner options include grilled chicken breast, baked sweet potatoes, and roasted vegetables.
ENDOMORPH
The Endomorph body type is spherical and pear-shaped, with more body fat stored throughout the body, particularly in the legs and arms. Endomorphs typically have a lot more difficult time gaining muscle and a much easier time gaining weight.
However, as previously said, health and fitness are achievable for all body types, regardless of heredity. It may take more discipline and time to achieve your goals, but becoming more active and healthy is worth the effort.
WORKOUT FOR ENDOMORPH BODY TYPE:
Endomorph strength training consists of total-body workouts using complex motions to burn the most calories. This can be a combination of bodyweight training with lightweight lifting.
- Avoid doing a lot of heavy lifting with a lot of reps.
- For the upper body, aim for 8-12 reps and 3-5 sets, and 12-20 reps and 3-5 sets for the lower body.
Click here for more details for weight lifting workout.
After you’ve met your initial weight loss goals, you can begin to isolate the muscles you want to shape a little more.
Cardiovascular Exercise for Endomorphs:
Include cardio at least three times per week for 20-30 minutes in your goal heart rate zone.
Make your cardio training low-impact and easy on the knees (swimming, biking, hiking, walking, elliptical).
Click here for more details on the cardio workout.
Endomorph Nutrition and Diet:
- Endomorphs should eat more protein and fewer carbs.
- Eat foods such as quinoa, zucchini noodles, hummus, lean meats, and vegetables.
With so much information available, it might be difficult to discover the perfect body type workout for your needs. Knowing your fitness body type is a terrific place to start to help you get started.
Remember that long-term outcomes, regardless of your body type, require patience and consistency. So keep up the good work, and make the required changes as you continue on your fitness path!
To Conclude
Because no two bodies are identical, you may not identify with a single body type, which is perfectly acceptable!
Nonetheless, this essay should provide some suggestions on how to train and eat in order to achieve your own personal goals.