What about that friend who seems able to eat just about anything and never looks like they gain an ounce? Or maybe you know someone who has an outstanding athletic physique without even trying. We are often quick to attribute these differences to the mysteries of somatotypes, or different body shapes.
One of the keys to building the muscular body that you have always dreamed about is understanding your body type. Generally speaking, there are three body types that you will want to become familiar with in order to create a diet and workout routine that matches what you were born with.
Keep in mind what follows are male body types. Somatotypes Explained The concept of somatotypes body types was developed by William H. Sheldon in the s. Sheldon was an American Psychologist who suggested a connection between the male body type and his psychological temperament.
These three body types are ectomorphs, mesomorphs and endomorphs.
I am going to walk you through each of somatotype male body type and give you detailed information regarding each physique. I will also include diet information that speaks in generalities but will offer some basic insight into what may work best for that somatotype.
Male Body Types — Important! One of the main things people do not know or forget when talking about ectomorphs, mesomorphs and endomorphs is that Sheldon offered these on a scale, meaning that it is not expected an individual fit perfectly within a given body type.
In other words, it is possible, if not highly probable, that your body type is mostly ectomorph, endomorph or mesomorph but not an exact match.
I want you to think about these body types as a kind of spectrum that you will fall into and not a box that you wedge yourself into with a label. Celebrity Examples I am also going to include different pictures of popular celebrities for illustrative purposes.
Keep in mind the celebs listed here are in optimal shape for their body type! Examine each of the three body types below and decide which one best represents your situation. Take note of the customized diet and exercise tips under each body type and employ these suggestions in your sharp routine.
Ectomorphs are usually low on body fat and low on muscle mass. Generally speaking, ectomorphs have muscles that are long and thin in appearance, particularly in the leg and arm areas of the body. Kobe Bryant is a good example of an ectomorph body type.
New muscle growth can be difficult for this body type as ectomorphs have a difficult time packing on muscle. When you think of ectomorphs, conjure up mental images of marathon runners and basketball players.
Ectomorph Diet Ectomorphs will discover that both muscle and weight gain are more easily achieved by not fearing calories and carbs during mealtime. Examples include breakfast and lunch. It is thought that ectomorphs should increase their fat intake by percent, provided it comes from healthy fat sources aka unsaturated fat.
Examples include fish, nuts and beans lentils. Use of oils in food should be limited but if you have to use some type of oil, stick to vegetable, The intake of protein is key to this body type.
Ectomorphs should try to ensure that two of the meals ingested daily have at least 15 grams of protein. Avoid drinking sugary protein shakes to get your reach your protein goal if you are an ectomorph.
Instead, opt for eating acting actual foods that are high in protein count i. This way, you are getting natural sources of protein while revving up your metabolism Ectomorph Diet Tips Tuna and Chicken are excellent small meal choices and do a fairly good job of making sure you are getting the right amount of nutrients.
I have seen more than a few ectomorphs benefit from including a low-fat red meat Yes I said that into a weekly diet. Ectomorph Workout Ectomorphs are natural fat burners. The best way ectomorphs can realize new muscle gain is by doing low reps while using heavy weights.
Cardio can be part of the ectomorph workout plan provided it is limited to x a week at a moderate pace of no more than 15 minutes.
Generally speaking, mesomorphs have little trouble losing or gaining weight and possess an almost magical ability to rapidly pack on muscle.
Cam Gigandet is a good example of a mesomorph. Mesomorph muscles generally appear medium in length and are complimented by a well-built upper body. But not everything is comes up roses for mesomorphs. This body type is often challenged with packing on new muscle and seems to plateau fairly.Three Basic Body Types.
Categorizing the different body types is important for you to understand how to lose weight more effectively. Your body type is a scientific classification of your overall body shape, and it is determined by a combination of certain physical characteristics.
The Question: Some people are ectomorphs, mesomorphs or endomorphs. Some people are born with the shape of an hourglass, spoon, ruler or cone.
With all of these different body types it would only make sense to design a workout for your natural body type needs. The process of muscle building is an incredibly complex physiological and biomechanical process which can confuse even the most experienced trainee.
Before getting to each of the three body types, keep in mind two key points. 1) There is almost always some overlapping between these predominant body types; you can be a "pure" type or a combination of two types: Endo-Mesomorph or Meso-Ectomorph..
2) Your specific body type is a genetic blueprint and will always remain the same. Wherever there are dudes discussing lifting there is inevitably the mention of the somatotypes: ectomorph, mesomorph, and endomorph. Guys will subscribe to the belief that these body types exist and that they have supreme bearing on their life.
I should start out by stating that William Sheldon's somatotypes are among my top interests, and I have studied them with dedication for quite some time.