We’re all unique – for the most part. Although we all have different attributes, qualities, personality traits and characteristics that define who we are, when it comes to your body type, you typically fall within three distinct classifications: ectomorph, endomorph, or mesomorph. Your body type determines your metabolic rate and how you respond to specific training modalities and nutrition protocols. Therefore, understanding your body type will help you optimize and structure your specific training program and nutrition plan to get you the best results.
What’s Your Body Type?
Your body influences several important factors regarding how your nutrition and training program will affect your overall goals. Body type can influence metabolism and how hard, or how easy it is to gain, or lose weight and muscle mass. There are three main body types: the ectomorph, endomorph, and mesomorph.
Ectomorphs tend to be tall, thin, and lengthy. They generally have long slender muscle shape, narrow hips, thin bones, and long limbs. Ectomorphs have and a difficult time gaining either body fat or muscle mass, due to their metabolism. An ectomorph can eat the entire house and not gain a single ounce or stack on any gains. This is why ectomorphs are commonly referred to as “hardgainers” since it’s hard for them to stack on any muscle size and gains.
Ectomorphs need to work much harder than any other body type, in order to gain more muscle and body fat. And by work much harder, I mean eat way more. Being in a caloric surplus is only half the battle. If the goal is to gain, then your mouth is going to be doing most of the heavy lifting.
The complete opposite of an ectomorph is an endomorph. Endomorphs are easy gainers and can build muscle and gain body fat with relatively no effort at all. The challenge for endomorphs is that they have a hard time losing weight, even though they have the most muscle mass. In order to optimize body composition, endomorphs need to closely monitor their food intake to ensure they’re hitting their macros to cut body fat and maintain their target weight and physique.
Mesomorphs are the genetically gifted of all body types. Naturally built with an athletic physique, mesomorphs have less tendency to store body fat, and can either gain or lose weight without much effort. Mesomorphs have the most optimal body type to become bodybuilders since they can naturally build more muscle. Although mesomorphs can build muscle relatively quickly, they gain body fat easily as well. Like endomorphs, mesomorphs will have the best results when they manage their nutrition and caloric intake.
How To Improve Body Composition
Once you determine your body type, you’ll need to establish your Basal Metabolic Rate (BMR). Your metabolism is calculated using your total daily energy expenditure (TDEE). TDEE will tell you how many calories you burn per day at rest based upon your average physical activity levels and training regimen. Your basal metabolic rate and your total daily energy expenditure will provide a baseline you can accurately predict how many calories you need to consume in order to be in a caloric surplus or deficit to reach your goals.
Your nutrition plan and training program are the two most important factors when optimizing your body composition. Including quality lean proteins, complex carbohydrates and healthy fats are crucial to get the results you want. Ectomorphs will need to be in a constant caloric surplus and consume more than those with other body type in order to gain weight. This is where supplements such as weight gainers, protein powder and complex carbohydrate supplements like such as Swolverine’s can make a substantial impact on gains.
Mesomorphs and endomorphs will need to put more emphasis on tracking and monitoring their food intake as opposed to Ectomorphs. Accurately tracking your nutrition will give insight into exactly how to change and manipulate your nutrition habits and macros to effectively reach your goals.
Training programs will also vary between different body types. Naturally, ectomorphs have a fast metabolism, therefore they will typically want to incorporate slow and steady resistance training, accompanied with heavier loads to build more muscle and burn fewer calories. Mesomorphs have things a bit easier than the rest of us. Their metabolisms are relatively efficient, and they can participate in several different training modalities, without losing much muscle mass. Endomorph’s main focus will be on burning body fat. This is typically achieved with increased training intensity and higher workout volume.
Without Failure, You Won’t Truly Change
When it comes to body type, we’ve just begun to scratch the surface. Each body type comes with different metabolic rates, caloric requirements, dietary guidelines and training specifications based upon your specific goal. Somatotypes represent an amalgam of different lifestyle habits and dietary choices, combined with environmental and genetic factors.
Your body type can always change, if you’re willing to make the change. Failure is inevitable, but with the help of a certified nutrition coach, you can make substantially less mistakes, dampen the frustration and genuinely learn what factors you need to focus on, to achieve the goals you desire. Making less mistakes and focusing on results with the help of a professional, sounds way better than not achieving your results and wasting your time, because you’re unsure of what to do.
Research continues to prove that physical exercise and habitual dietary balance is the only way to control body composition. A nutrition coach can help you make those dietary modifications, create custom meal plans, identify outside influences, and provide guidance to transform your body type into the physique you truly desire.
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