You must be wondering why are we talking about,” body type” in the golden era of liberty! However, understanding your body type, the physiological needs that are specific to your own body type, and dietary intake is necessary. You should always be comfortable in your own body type, but in case you are not then you must try and shed a few pounds.
WHAT IS A BODY TYPE?
Body types, also known as somatotypes, are inherited characteristics based on your skeletal structure (density and structure) and body composition (muscle and fat mass). You can achieve your fitness goals by understanding the bone structure and fat/muscle distribution.
Body type, or somatotype, refers to the belief that people are born with one of three generalized body compositions. Dr. W.H. Sheldon proposed the concept in the early 1940s and named the three somatotypes endomorph, mesomorph, and ectomorph.
It was once thought that a person’s somatotype could not be changed and that certain physiological and psychological features were even dictated by which one a person aligned with.
Endomorphs are always rounded and soft, mesomorphs are always square and muscular, and ectomorphs are always slender and fine-boned, according to Sheldon.
The names were chosen because he believed the predominate traits of each somatotype were set in stone, derived from pre-birth preferential development of either the endodermal, mesodermal, or ectodermal embryonic layers. He theorized that these body types directly influenced a person’s personality, and the names were chosen because he believed the predominate traits of each somatotype were set in stone, derived from pre-birth preferential development of either the endoderm.
TRAIN ACCORDING TO YOUR BODY TYPE
ECTOMORPH
Ectomorph is a body type that is slim, tall, and lanky. Wider hips, stocky limbs, and barrel-shaped rib cages are characteristics of people with a robust, rounder bone structure.
- They can’t seem to gain weight no matter how much carbs or fats they consume.
- They are usually slim, having long limbs and little muscles.
- They must eat a lot of carbs and calorie-dense foods to acquire weight naturally.
DIET
If they want to gain muscle, they should consume the majority of their calories from carbohydrates and at least 25% from protein.
TRAINING
It’s also crucial to do high-intensity interval exercise and take a small snack every two hours. They must ensure that they obtain all of the nutrients they require in order to develop powerful muscles.
ENDOMORPH
An endomorphic body type is one in which losing weight is extremely difficult. They have a proclivity toward gaining weight quickly. They do, however, appear curvaceous. Endomorphs have a triangular bone shape, narrower hips, and broader shoulders than ectomorphs.
Their shoulders are normally broad, their hips are narrow, and their limbs are short. While they have more muscular mass, they also have a higher fat percentage due to their proclivity for storing fat rather than growing muscle.
Excess weight is stored in their thighs, buttocks, and hips, giving them a pear-shaped figure. A mix of good nutrition and regular exercise is the best method for an endomorph to reduce weight.
DIET
Begin by limiting carbohydrates to only 30% of total daily calories. The remaining 70% should be split between protein and healthy fats.
TRAINING
- Cardio is the most effective type of exercise because it prevents the body from reverting to fat-storing stages.
- They can also grow muscle by doing high-intensity interval training and cross-training.
- It should not be their primary goal to reduce weight, but rather to increase metabolism and prevent calories from being converted to fat.
MESOMORPH
This body type is widely regarded as the ideal one. Individuals with a more rectangular bone structure, longer limbs, thinner bones, and a flatter ribcage appear lighter.
- A mesomorph has a natural proclivity for staying in shape and gaining muscle mass.
- They are not overweight or underweight and have more muscle than fat on their bodies.
DIET
- Mesomorphs, like ectomorphs, can eat anything they want without gaining weight, but they can gain weight just as easily if they aren’t careful.
- People with this body type have a lot of muscle, so it’s only natural that they need a more protein-rich diet to help them build and repair their muscles.
- They should also eat a lot of antioxidant-rich fruits and vegetables, as well as whole grains (quinoa, oats, etc.).
TRAINING
The fact that mesomorphs have a naturally muscular body does not negate the necessity to exercise. To stay slender, they do require training. For mesomorphs, a routine that alternates between weights and cardio would be excellent.
HOW CAN YOU IMPROVE THE COMPOSITION OF YOUR BODY?
Physical training and regular, habitual dietary modifications have a major influence on improving body composition, according to research.
Metabolic diseases like hyperthyroidism and hypothyroidism are entirely treatable and improvable with contemporary medicine, while chronic conditions like type 2 diabetes are also manageable and, in many cases, reversible with changes in diet and exercise habits.
Simply type “[exercise/diet] impact on body composition” into your favorite search engine, and you’ll be instantly overwhelmed with the vast amount of research that spans the previous century.
The human body is extremely adaptive, and it strives for homeostasis (i.e., balance) in its surroundings at all times. However, breaking previous routines that the body has become accustomed to can take some time.
This truth – that change takes time and consistency – is most likely what drives many people to accept that they are trapped in a somatotype; change is difficult, and it’s often far easier and more convenient to blame one’s body dissatisfaction on things outside one’s own control.
However, this is also where Certified Personal Trainers and Nutrition Coaches have the best chance of forming long-term client connections.
Muscle is gained at a healthy rate of one pound per month, and fat is eliminated at a healthy rate of one pound per week.
The new body that is symptomatic of all those changes will eventually become the “new normal” after a desirable body composition has been achieved through lifestyle modification, physical training, and healthy dietary changes – and, more importantly, when those new habits are adopted and maintained permanently.
Metabolisms and appetites adjust to new energy intakes, physical activity becomes a normal part of the day rather than a duty, and someone who was primarily ectomorphic or endomorphic will soon exhibit considerably more mesomorphic qualities.
YOUR BODY IS A BLESSING
Body types give a generalized image of how a person’s physiology is functioning in their current state, as they are recognized and accepted today.
Always accept yourself the way you are. As long as you are comfortable within your body composition, you do not need to be worried about the world.
Have a conversation with your body in a lovely way, as it is the only one you have got, it is your safe place and it deserves your respect and appreciation.
And always remember don’t let your mind bully your body! Build a strong mindset and your body will willingly follow it.
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