There are three different body types that most people can identify with. Knowing which type you are can tell you a lot about how your body stores and uses energy and how it builds muscle. Some may fall into an in-between category, but when starting any new program it’s important to pay attention to your body and do what’s right for you.
Ectomorph
Description:
An ectomorph is typically thin and struggles to gain weight either as muscle or body fat. Those long and lean legs and arms will likely stay on the skinny side even if other areas gain weight. None of this means ectomorphs aren’t able to be incredibly strong, but if you’re hoping to put on size as well as strength then be prepared to eat a lot.
Workout advice:
Ectomorphs tend to respond well to fairly heavy weights at a slower workout pace with longer rest periods in between sets. If you’re hoping to put on muscle weight, don’t weight train every day or have long gym sessions, and keep aerobic activities to a minimum to avoid breaking down muscle.
Nutrition advice:
Stick to high-quality whole, lean foods and be prepared to eat a lot if you want to gain muscle. Load up on protein, don’t be afraid of carbs and healthy fats and try to stay full. Time your nutrition before and after workouts.
Mesomorph
Description:
Mesomorphs naturally have a tendency to be fit and relatively muscular. This doesn’t mean they’re healthier or in better shape than the other two body types, but that they’re usually able to bounce back quicker from being out of shape. Their bodies are ones that can gain muscle and burn fat without much difficulty. Mesomorph bodies are middle of the road between the two, with wide shoulders, narrow waist and thin joints.
Workout advice:
Having a body that generally looks fit doesn’t mean you can just eat whatever you want and not work out. In order to maintain or improve your health and an ideal body shape, you should find a lifestyle that fits your build. Use moderate to heavy weights, focus on a variety of muscle work to manage the size of the muscle you desire, train at a moderate pace but make sure not to rest for too long in between sets. Be careful not to overdo it, work on your flexibility training and feel free to enjoy aerobic activities.
Nutrition advice:
A healthy diet is all you really need to stick to, but watch out for slow creeping fat gains you might not notice right away.
Endomorph
Description:
Typically endomorph body types gain and hang on to weight, and have a hard time building muscle without significant amounts of body fat as well. While they struggle to lose fat, they can usually gain more muscle than the other body types, although it may be more difficult to see muscle tone under those soft curves.
Workout advice:
Strength training will be key to getting a better muscle to fat ratio, which will also help increase your metabolism. Stick to moderate weights with a fast pace with very little rest time, and engage in daily activities that get your heart pumping, like HIIT training which is beneficial because it “shocks” your system and keeps your body responding to exercise stimulus.
Nutrition advice:
If you’re working hard and still not seeing results, the answer is likely in the kitchen. If you’re looking to cut body fat, you’ll have to be prepared to cut back on your daily calorie intake. Excessive carbs, junk food and sweets will likely hold you back more than they would the other two body types, so avoiding them or drastically cutting back will be highly beneficial.