Hey there! Are you one of those people who read up or watch videos on nutrition and training? Well, who doesn’t right? But here’s where the issue lies. Do those information help? If yes, up to what extent? To be honest, we’re not here to tell you that they are wrong. As a matter in fact, we do agree with most facts out there, but in the end of the day, you will have to know which of them works best for you! This is where knowing the type of your body physique (Somatotypes) plays an important role in your road to fitness. We at Fitnacle are about to break them down for your better understanding.
Somatotypes are broken down and subcategorized under 3 main subheadings, which are Endomorphs, Mesomorphs and Ectomorphs
(1) Ectomorphs
People who fall in this category tend to have a long and lean physique. Low in body fat and have little muscle mass. They tend to find it difficult to gain weight. They also tend to have narrow shoulders and waist line. Female fashion models tend to fit this category more often or not.
(2) Endomorph
This on the other hand, are people who have a large amount of body fat, lots of muscles and find it extremely easy to gain weight. American Football linemen tend to fall in this category. Their digestive viscera tend to be much larger than others as well.
(3) Mesomorphs
This group of people tend to predominantly have muscle, bones and connective tissues that predominates the body economy. What this means is that they tend to have a more athletic figure. They have a hard, heavy and strong in nature. They’re not overweight and not underweight. Mesomorphs tend to find it easier to gain and lose weight without too much effort.
With all these said, do you have a rough idea on which category you fall into? Great! Now before we begin you need to know this one very important fact. YOUR BODY TYPE IS NOT A LIFE SENTENCE! You can always change your body type at any point in your life. That means body types shift based on lifestyle, daily activities and diet modifications. Once you alter these factors, you should be able to switch your body physiques to the one that you desire! Yes, we know it isn’t an easy road to jump from one Somatotype to another. Therefore, we’re created a brief explanation as to what type of training best suits your body type.
How To Train as an Ectomorph
When training as an Ectomorph, you have to understand that your Basal Metabolic Rate (BMR) is relatively higher than the other two categories of Somatotypes. Therefore, building muscle isn’t going to be a breeze. With this being said, the primary focus should be on exercises techniques catered for hypertrophy (resistance training, weight lifting) and a lower focus to Cardiorespiratory training. This will help in reducing the Caloric Expenditure hence helps in the weight gain process.
To accompany the mass gain-focused resistance training, Ectomorphic bodies should eat a mass gain-focused diet. These individuals tend to burn through energy sources faster than most, so a large amount of calories will be needed. Low-carb, fat-loss focused diets are not recommended here, and in some cases, it may be prudent to recommend that Ectomorphs even incorporate “mass gainer” nutritional shakes into their diets.
How to Train as an Endomorph
When training with an Endomorphic body, the primary focus should be on weight and fat loss techniques until the desired body physique has been reached. Resistance training should be should be used to strengthen muscles and stabilize joints but studies have shown that Cardiorespiratory exercises should be given a higher emphasis. That does not mean that you should completely ditch Resistance/Weight training. As an Ectomorph, you will need a much higher caloric expenditure as your Basal Metabolic Rate isn’t as high as the other 2 subgroups but with constant cardiorespiratory
exercises and weight training, there will be a boost in your BMR.
Which brings us to the next point. Lifestyle changes plays the MOST important role when it comes to training as an Ectomorph. That means, eating a lower caloric diet and having a higher caloric expenditure to create a caloric deficit.
How to Train as a Mesomorph
There’s no denying that Mesomorphs have it easier than the other groups. Their BMR are relatively efficient, they carry functional – if not athletic – muscle mass and have it easier when it comes to either weight gain or loss.
While there are a handful of people who have this body physique with minimal or zero effort, most Mesomorphs have developed their physique with numerous factors over their lifetime. Majority of them are Mesomorphs and Ectomorphs who have put in the work, dedication and discipline to a change in their lifestyle.
Therefore, when it comes to diets, it should be tailored specifically to what the goals of said person desires.