There's a reason all of our bodies don’t look like those of Victoria Secret models. Its not because we don’t eat clean enough or train like olympic athletes. In fact, two people can eat the exact same very-healthy diet and follow the same exercise regimen, but have very different physiques. The reason this is true is because the makeup of our bodies are uniquely different.
Do you know what type of body you have? Im not referring to whether you look like a coke bottle or if you’re top-heavy; I’m referring to a pre-determined combination of your bone structure, bone density and musculature. Aside from other things, this helps determine the degree and the rate at which your body can lose/gain both fat and muscle. This is known as your Body Type, or Somatype. There are three distinctive Body types, but experts believe many people are a combination of two. In fact, it is ideal that you move away from the black and white, cookie cutter definition of your body type into a grey area that is a more fitting combination of two body types. With exercise and nutrition, this is possible.
The three body types are known as Ectomorph, Mesomorph, and Endomorph. While none of the three are “better” than another, each type has its own traits that presents its own benefits, needs and challenges for achieving a desired look through diet and exercise. The different body types are simply a starting point of what your body is and what you can do with it. Although you can’t change the framework, you can manipulate the muscles and fat on top of your skeleton to change your appearance. Learning which body type you have can really help you navigate your way through the gym, and the kitchen! You can stop spending countless hours in the gym with little progress, and start seeing the results that you deserve. Below you will find a short description of each body type along with valuable nutrition and training tips!
An ectomorph is our “hardgainer.” She’s our typical skinny friend who finds it hard to gain weight (not fair, I know! ). She has long thin limbs with stringy muscles and her shoulders tend to be thin with little width. Her fast metabolism causes her body to burns up calories very quickly.
** Training Tips **
* Needs to consume a lot amount of calories in order to gain weight. High carbohydrate tolerance
* Workouts should be short and intense focusing on big muscle groups.
* Supplements are recommended for gaining muscle and gaining weight
* Eat before bed to prevent muscle catabolism during the night.
* Long duration cardio not recommended (unless you’re going for the very fragile look).
* Responds best to a diet consisting of 55% carbs, 25% protein, and 20% fat.
A mesomorph is our naturally athletic-looking friend. It doesn’t take much for people to assume she “played a sport”, which she probably has! She has a larger bone structure, larger muscles and she’s naturally strong. Although she finds it easy to lose weight, she also can pack on the pounds quickly.
** Training Tips**
* Needs to watch calorie intake to minimize fat gain.
* Workouts need to combine weight training at various intensities and cardio for optimal results.
* typically respond best to a mixed diet, consisting of balanced carbs 40%, 30% protein, and 30% fat.
The endomorph is our voluptuous friend. She gains fat very easily and typically has a shorter build with thick arms and legs. Her strong leg muscles are a huge plus in the gym!
** Training Tips **
* Endomorphs must always train cardio as well as weights
* Supplements are not usually necessary as she builds muscle easily; high protein and fat diet is sufficient.
* Most carb sensitive: benefits more from lower carb diets, with carbs being properly timed (for example, after workouts)
* Typically respond best to 25% carbs, 35% protein, and 40% fat.
- Can I change my body type?
Again, your body type is just a starting point. It basically just tells you which training and diet path to take.. Whether you can stay skinny without exercise or can gain a pound just thinking about Macaroni and cheese (kidding), depends a lot on your body type. . You cannot change your body type in the sense that our endomorph friend will always have a greater tendency to put on weight compared to our ectomorph friend. However, our endomorph can change her body in the sense that she is not destined to being overweight, as long as she makes the extra effort with regards to nutrition and exercise. In the same way, an ectomorph will have to put in much more effort into adding size to her frame.
BODY TYPES IN THE NFL
Our Endomorphs in the NFL are our Linemen, who line up in the trenches. On offense, their main objective is to protect the QB, as well as create pathways for the football to be carried, by blocking their opponents. Their large size comes in handy, as they take up plenty of space which makes it hard for defenders to pass through. On defense, their job is to get to the QB and help break down the offensive play.
Our Mesomorphs in the NFL generally include:
We can argue that they are our most well-rounded players on the field. Their size allows them to be very physical and powerful, but also fast and agile.
Our Ectomorphs in the NFL include but are not limited to, our Receivers and Safeties. They're generally very lean and very fast runners! Since they line up in the backfield, they're away from the line of scrimmage where much of the pushing and shoving happens, making extra body weight unnecessary.
The beauty is not the perfect body, the beauty is that no one is perfect.
"For you formed my inward parts; you knitted me together in my mother's womb. I praise you, for I am fearfully and wonderfully made..... " " My frame was not hidden from you, when I was being made in secret, intricately woven in the depths of the earth" - Psalm 139