Ectomorph, mesomorph, endomorph. Which type do you belong to?

Ectomorph, mesomorph, endomorph. Which type do you belong to?

An important part of the training process is to know your body type. This will help increase the effectiveness of your workout and help you get to your goal faster.

Scientists and doctors have long ago deduced three basic types of physique. Based on them, you can make a training plan, choose a functional and useful diet for weight loss or gaining muscle mass. Body type endomorph is characterized by the predominance of subcutaneous fat in the human body. The second type of physique – mesomorph is found in people with well-developed musculature. And finally – ectomorph. This type is characterized by the absence of a large amount of subcutaneous fat and muscle mass.

Whether your goal is to gain muscle mass or to lose weight. Determining your body type will help you move much faster on a number of tasks and answer some of the most common questions.

Ectomorph

External indicators. You are a pure ectomorph if you have: low levels of subcutaneous fat, a very fast metabolism. Thin and long arms and legs, narrow shoulders and chest. High stamina index. Visually, your figure resembles the letter “H”.

Training. You should focus on gaining pure muscle mass. To do this, you need to spend more time on basic exercises with heavy weights. Exercises should be done at a fairly slow pace, following proper technique. Do not stay in training too long, 1-1,5 hours of intensive training will be enough. Reduce aerobic exercises to a minimum. They should be performed only at the beginning of training to warm up the muscles.

Nutrition. Use only high-quality foods high in protein and carbohydrates. Reduce fat intake to a minimum. Eat 5-6 meals a day.

Mesomorph

External indicators. Broad shoulders and chest, average level of subcutaneous fat. Normal metabolism. High level of physical activity. Chest circumference is greater than hip and waist circumference. The profile of the figure forms the letter “V”.

Exercise. You have a strong enough physique. To maintain it or to become even bigger, you need to train properly and watch your diet. Loads should be moderate. At the end of the last approach, you can practice training with maximum weight. There are also many people with a body type like mesomorph with a little bit of endomorph. Therefore, you can devote 10-20 minutes to cardio to prevent excess subcutaneous fat from accumulating.

Nutrition. Mesomorph is very lucky not only in terms of a muscular physique, but also in the fact that it is not necessary to pay special attention to nutrition. It is enough to eat healthy and high-quality foods with a high content of proteins and carbohydrates. The amount of fats in the diet of a mesomorph should be reduced to a minimum. If you have a little subcutaneous fat, in addition to aerobic exercise, pay attention to nutrition, increase the amount of proteins. Closer to summer, you can practice a carbohydrate-free diet to dry the body.

Endomorph

External indicators. You are a pure endomorph if you have: ankle girth is significantly larger than wrist girth. Waist circumference is larger than hip and chest circumference. Large joints (broad bone). Characteristic spherical shape (smooth, round body contours). Slow metabolism and excessive fat deposition.

Exercise. The biggest problem for you will be the loss of excess fat. You need to start leading a healthy lifestyle that will help you fight excess weight.Forget about your bad habits. As for workouts: combine strength and cardio exercises. Heavy basic exercises will help you increase your muscle to fat percentage. This will help speed up your body’s metabolism. Aerobic exercise serves as an additional mechanism to burn extra fat.

Nutrition. However, the main role is played by your diet. To start losing weight, you need to first of all revise your daily diet. You should exclude fatty and fried food, sweets, alcohol. Add to your diet products with a high content of proteins. Carbohydrates slightly reduce, and minimize the consumption of fats. Watch the number of calories consumed, make your diet so that the number of calories wasted per day exceeds the number of calories consumed. This way, due to lack of energy, the body will start burning fat cells to provide itself with the necessary source of energy.

It is important to remember

These body types are not universal for every person. Combinations are most commonly found between ectomorphs and mesomorphs or between mesomorphs and endomorphs. It is not uncommon to find a person who is a pure mesomorph but gains weight like a true endomorph.