Body Types...
| Ectomorph |
| Train Hard, Eat Well, Live Happy |
TRACEY MacDIARMID PERSONAL TRAINING
If you're like most people, you probably vow to eat better, lose weight and get fit.
But, you should also understand your body type and work with it rather than
against it to achieve your goals. So what is your body type?
The 3 Somatotypes
William H. Sheldon, PhD, MD, introduced the concept of body types, or
somatotypes, in the 1940's. Since then, nutritionists, exercise physiologists, and
even doctors have used it to help design effective, individualized fitness plans.
The gist is that everyone falls, although not altogether neatly, into the three
categories below. Keep in mind that these are generalizations, and that most of
us have characteristics of two, or even all three, somatotypes.
Ectomorphs are long and lean, with little body fat, and little muscle. They have a
hard time gaining weight. Fashion models, marathon runners, swimmers, and
basketball players fit this category. While most of us love to hate these
genetically-blessed individuals, some male ectomorphs may not be thrilled with
their narrow-chested frames, and some women female ectomorphs long for
more womanly curves. Stereotype: the ectomorphic person is likely to be artistic,
sensitive, apprehensive, introverted, socially restrained, and highly self-aware.
Endomorphs, on the other hand, have lots of body fat, lots of muscle, and gain
weight easily. Football linemen tend to be endomorphs; they're heavier and
rounder individuals. And they don't necessarily have to be overweight.
Stereotype: the endomorphic person is tolerant, loves comfort and luxury, and is
extroverted - in short he/she loves people and food.
Mesomorphs are athletic, solid, and strong. They are not overweight and not
underweight, and they can eat what they want without worrying about it too much.
They both gain and lose weight without too much effort. Mesomorph males
generally have a V-shaped upper body and females usually have a classic
hourglass shape. Stereotype: the mesomorphic person is courageous,
energetic, active, dynamic, assertive, competitive, and often a risk taker.
Classic combination somatotypes include pear-shaped ecto-endomorphs with
thin, delicate upper bodies and high fat storage in the hips and thighs, and
apple-shaped endo-ectomorphs, with high fat storage in the mid-section and thin
lower bodies.
When exercising, ectomorphs should keep cardio or aerobic training to a
minimum while concentrating on muscle-building moves with fairly heavy weights.
If you're an endomorph, avoid crash dieting. It will only make your body cling to its
fat reserves. Instead, adjust your diet so you're eating more frequent, smaller
meals, no more than five hours apart. Try to eat slowly, and drink plenty of water.
Eat lean proteins and high-fibre foods to help you feel full longer.
Endomorphs should do at least 30 minutes of moderately-paced aerobic
exercise activity five days a week. Try walking, jogging, bicycling, dancing, or any
other activity that gets your heart pumping. When the pounds start coming off, add
weight training two or three times a week to tone and strengthen your muscles.
Genetically-lucky mesomorphs may have an easier time than most staying slim
and fit, but this can be a double-edged sword. Mesomorphs have a tendency to
assume that they can handle an extra helping of dessert or a hiatus from the
Gym. But the same rules for health and well-being apply to them as to everyone
else. Osteoporosis, heart disease, and other diet- and lifestyle-related diseases
can affect anyone, regardless of body type.
Understanding your body type can help you with your health and fitness goals, but
you have to learn to work with what you have. Improvement is possible. You can't
change your body type; you can't totally redesign what you've been given, but you
can balance things out.
But, you should also understand your body type and work with it rather than
against it to achieve your goals. So what is your body type?
The 3 Somatotypes
William H. Sheldon, PhD, MD, introduced the concept of body types, or
somatotypes, in the 1940's. Since then, nutritionists, exercise physiologists, and
even doctors have used it to help design effective, individualized fitness plans.
The gist is that everyone falls, although not altogether neatly, into the three
categories below. Keep in mind that these are generalizations, and that most of
us have characteristics of two, or even all three, somatotypes.
Ectomorphs are long and lean, with little body fat, and little muscle. They have a
hard time gaining weight. Fashion models, marathon runners, swimmers, and
basketball players fit this category. While most of us love to hate these
genetically-blessed individuals, some male ectomorphs may not be thrilled with
their narrow-chested frames, and some women female ectomorphs long for
more womanly curves. Stereotype: the ectomorphic person is likely to be artistic,
sensitive, apprehensive, introverted, socially restrained, and highly self-aware.
Endomorphs, on the other hand, have lots of body fat, lots of muscle, and gain
weight easily. Football linemen tend to be endomorphs; they're heavier and
rounder individuals. And they don't necessarily have to be overweight.
Stereotype: the endomorphic person is tolerant, loves comfort and luxury, and is
extroverted - in short he/she loves people and food.
Mesomorphs are athletic, solid, and strong. They are not overweight and not
underweight, and they can eat what they want without worrying about it too much.
They both gain and lose weight without too much effort. Mesomorph males
generally have a V-shaped upper body and females usually have a classic
hourglass shape. Stereotype: the mesomorphic person is courageous,
energetic, active, dynamic, assertive, competitive, and often a risk taker.
Classic combination somatotypes include pear-shaped ecto-endomorphs with
thin, delicate upper bodies and high fat storage in the hips and thighs, and
apple-shaped endo-ectomorphs, with high fat storage in the mid-section and thin
lower bodies.
When exercising, ectomorphs should keep cardio or aerobic training to a
minimum while concentrating on muscle-building moves with fairly heavy weights.
If you're an endomorph, avoid crash dieting. It will only make your body cling to its
fat reserves. Instead, adjust your diet so you're eating more frequent, smaller
meals, no more than five hours apart. Try to eat slowly, and drink plenty of water.
Eat lean proteins and high-fibre foods to help you feel full longer.
Endomorphs should do at least 30 minutes of moderately-paced aerobic
exercise activity five days a week. Try walking, jogging, bicycling, dancing, or any
other activity that gets your heart pumping. When the pounds start coming off, add
weight training two or three times a week to tone and strengthen your muscles.
Genetically-lucky mesomorphs may have an easier time than most staying slim
and fit, but this can be a double-edged sword. Mesomorphs have a tendency to
assume that they can handle an extra helping of dessert or a hiatus from the
Gym. But the same rules for health and well-being apply to them as to everyone
else. Osteoporosis, heart disease, and other diet- and lifestyle-related diseases
can affect anyone, regardless of body type.
Understanding your body type can help you with your health and fitness goals, but
you have to learn to work with what you have. Improvement is possible. You can't
change your body type; you can't totally redesign what you've been given, but you
can balance things out.
| Endomorph |
| Mesomorph |
| FAMOUS ECTOMORPHS Kate Moss Nicole Kidman Brad Pitt Lisa Kudrow FAMOUS ENDOMORPHS Jack Black Roseanne Barr Britney Spears Ricki Lake FAMOUS MESOMORPHS Bruce Willis Arnold Schwarzenegger Sylvester Stallone Most "Mr. Universe" Winners |
| "Take care of your body. It's the only place you have to live." -- Jim Rohn |