When it comes to shape, human beings come in all varieties. In all that diversity, though, each one of us falls into a category of three basic body types – the endomorph, the mesomorph and the ectomorph. Which one are you? What are you doing to optimize your body type?
Everyone is born with a specific body shape. Depending upon your genetics, as well as your exercise routine and diet, you look quite different from those around you. While there is nothing you can do to alter your body’s structure, there are ways to make the most of what you have. Here are some tips on how to identify your body type and how to sculpt it with the specific exercises suited for you.
Based on the work of scientist William Sheldon (1898-1977), physiologists have refined a theory that all human beings fall into one of three categories of body type dictated by the prominence of different basic tissue types we each have: digestive, muscular and nervous. Sheldon named his body types after the three germ layers of embryonic development: the endoderm that develops into the digestive tract, the mesoderm that becomes muscle, heart and blood vessels, and the ectoderm that forms the nervous system.
The Endomorph
Endomorphs tend to have bigger bones than the other body types. These men and women usually have round faces with larger thighs and hips. Endomorphs have arms and legs that tend to be short and tapering, giving them a stocky appearance. Most endomorphs have comparatively small hands and feet and a high waist. Other traits of the endomorph include soft, smooth skin and fine hair. The head of the endomorph is large and spherical with a broad face. The body of the extreme endomorph is round and soft. It appears that much of the mass has been concentrated in the abdominal area.
The endomorphic body type is sometimes referred as “apple” for those who put most muscle and fat on the top half of the torso, and “pear” for those who put most muscle and fat on the bottom half of the torso. This body type is characterized by an increased amount of fat storage, due to having a larger number of fat cells than the average person, as well as higher proportion of digestive tissue. Fortunately, though, endomorphs can also build muscle and lean mass easily.
The Mesomorph
Mesomorphs are usually described as having an athletic build. They have dense, mature muscle and usually a good posture. The majority of mesomorphs have broad shoulders and a narrow waist. They have a fast metabolism and can lose weight more easily than endomorphs. Female mesomorphs have an hourglass shape and males have a wedge shape. Other traits of the mesomorph include thick skin and hair with a heavy texture. The bones and muscles of the head are prominent. Features of the face are clearly defined, such as cheek bones and a square, heavy jaw. The face is long and broad, and is cubicle in shape. Arms and legs are developed and even the digits of the hand are muscled.
In a sense, mesomorphs are the luckiest of the three. They maintain the best attributes of both the ectomorphs and the endomorphs. Perhaps the most imposing obstacle for the mesomorph is overconfidence. Because mesomorphs can generally build muscle and shed away fat with considerable ease, they are prone to become lax in watching their diet or maintaining a steady exercise routine, depending on their favourable genetics to shape up when the occasion calls for it.
The Ectomorph
Ectomorphs have a thin, linear appearance. Ectomorphs can lose weight easily and tend to have low levels of body fat. However, they also have a harder time gaining lean muscle mass. The ectomorphic body type, sometimes referred to as the “banana,” is characterized by long arms and legs and a short upper body, high forehead, slightly narrow shoulders. According to Sheldon’s theory, they have a higher proportion of nervous tissue.
The extreme ectomorph physique is a fragile and delicate one. The bones are light, joints are small and muscles are slight. The limbs are relatively long in proportion and the shoulders droop. Ectomorphs may appear taller than they actually are, due to the length of limbs coupled with lack of muscle mass developed on those limbs.
These people may have long fingers, toes and neck. The features of the face are sharp, and the shape of the face is triangular. The lower jaw is somewhat receding. Ectomorphs may suffer from extremes of temperature, due to a greater body area in relation to the insulation of fat and muscle mass. The hair is fine, grows quickly and is sometimes difficult to keep in place.
As you read through these profiles, you may have difficulty deciding where you belong. Few people actually fall distinctly into one category and some people would be better described as an ecto-mesomorph or an endo-mesomorph. In any case, there are steps each of us can take in making the best of our body type.
Endomorph Exercise Strategy
Many endomorphs desire a leaner, more defined look. In addition to a lean diet, the key is to increase aerobic or cardiovascular workouts. This type of exercise is crucial to keeping the metabolism and calorie burning at a high level. Avoid high impact cardio and concentrate on biking, brisk walking, swimming, cross-country skiing, stair climbing and the cross-trainer. Do 30-60 minutes of cardio work three to six times a week at a moderately intense level.
For adding muscle tone and definition, perform a total-body weight training routine three times a week that consists of two sets of weight training exercises per body part. Do ten to fifteen repetitions per set using a moderate to light weight. To improve body symmetry, you may want to double up on upper-body exercises.
Mesomorph Diet and Exercise Strategy
Three to five cardio workouts a week done at a moderate to fast pace should help keep you looking lean and trim. Aim for 30 to 45 minutes per session. Once you have worked up to it, higher impact cardio training, such as running will increase the intensity of your workout.
For strength training, light to moderate weight training done two or three times a week will help enhance tone, not size. Perform two sets of 12 to 15 repetitions using light to moderate weights for each major muscle group. You may want to try circuit training (moving quickly from one exercise to the next without a break) because it promotes strength and stamina without building bulk.
Ectomorph Exercise Strategy
While cardiovascular exercise burns calories, which is not particularly an ectomorph’s goal, cardio work is necessary if you are to sustain exercise levels to the point that you can build muscle mass. It is necessary to build up stamina by conditioning your heart and lungs for the challenge of extended exertion. So, include cardio exercise three or four times a week and aim for at least 20 minutes a session at a moderate to intense level. This is enough to develop cardiovascular health without extended times of calorie burn.
Build up muscle mass with two to four sets of weight training exercises per body part. Use a moderate to heavy weight that you can lift with good form for six to ten repetitions. Increase your weight and work your muscle to the point where you cannot lift another repetition before calling it a day. Consider doing a split routine where you work some parts of the body one day and then others the next. Don’t forget to eat to give your body the raw material it needs to build muscle. Adding an extra 1000 calories or more a day, with ample protein, is a good idea.
Remember that when it comes to body type we are all different and there is little we can do to change ourselves into the image of another. So, as you diet and exercise to improve your health and physique, do not compare yourself with anyone else. You’re striving to be the best you can be, and you are created as a unique person.
Source: http://blog.fitnesstown.ca/2010/02/19/train-for-your-body-type-what-body-type-are-you/
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