What Are The Different Body Types And What Are The Measures You Should Take To Train Each Body Type

What Are The Different Body Types

In our daily lives, we divide people into three categories on the basis of their body type. This includes skinny, normal, and obese. There are other synonyms such as anorexic, fat, sluggish, etc.
But in fitness science, this is not the case. We can classify humans into three categories based on their body type. These include ectomorph, endomorph, and mesomorph.

Ectomorphs are people who are skinny. Endomorphs are people who have a large frame. Mesomorphs are people who have a normal structure, neither too thin nor too fat.

Purpose Of Understanding Each Body Type

As personal trainers, we need to understand our client's body types. This is because everyone does not have a similar body type or structure. We all have different metabolism, nature, structure, and fitness goal and each one of them need a different approach to training and nutrition. We must understand that there is nothing like a one size fits all theory. This means that there is no one method or approach to fulfill the fitness goal of all people. Thus it is important to have a clear understanding of each body type to ensure the most effective outcome possible.

Ectomorphs

As explained earlier ectomorphs are people who have a thin frame. They have a fast metabolism. This means that their body burns the calories they consume quickly and breaks down very less food into glucose. The following are the characteristics of ectomorphs: Skinny and lean Ectomorphs have a fast metabolism and their body breaks down very little part of the food into glucose. Although they consume a large amount of food yet they do not gain weight. This is the reason why they are lean and skinny. The most common example of ectomorphs are marathon runners.

Delicate Frame This means that they have a small structure. They are not the biggest of people and have a small/delicate frame. Due to their delicate frame, they are lightweight too.

Hard Gainers Ectomorphs are also referred to as 'hard gainers'. This is because they find it very difficult to gain weight and increase muscle size. Although they follow a calorie surplus yet they do not pack any weight due to a fast metabolism. Fast Metabolism Ectomorphs have a very fast metabolism. Metabolism refers to the rate at which our body burns calories. As explained earlier, ectomorphs have a very fast metabolism. This means that their body breaks down very less amount of food into glucose, the smallest unit of energy in our body. This is the reason why they have a small frame and are skinny despite being in a calorie surplus.

Workout Tips For Ectomorphs

The best exercises for ectomorphs would be compound exercises. These are also known as multi-joint exercises as they target more than one joint. Performing one of these exercises would allow many joints to work at once thus giving greatest strength and muscle size. The most popular compound exercises include squats, deadlifts, bench presses, overhead presses, bent-over rows, lunges, and glute bridges.

Depending on the fitness level, one can perform these exercises with dumbbells, cables, or barbells. Progressive overload or increasing the load gradually would result in greatest muscle increase.

Nutrition Tips For Ectomorphs

Ectomorphs must consume a high-protein diet. Proteins are the muscle-building blocks of the body and play a vital role in weight gain. A recommended daily allowance (RDA) of protein intake should be 1.5g/kg of body weight. For example, if a person is 56kg, then the amount of protein consumption should be 84g. Another thing to keep in mind should be the source of protein should be a complete protein that should have all the 9 essential amino acids. Animal-based sources of protein like meat, chicken, egg, milk, yogurt, etc have complete protein whereas plant-based food like legumes, soybeans, nuts, seeds, etc have incomplete protein.

They should also consume complex carbohydrates rich food. These sources of carbohydrates are rich in fiber which are hard to break and digest slowly. For example, oats, quinoa, brown rice, starchy vegetables, etc.

They should avoid simple carbohydrates such as sugar because they digest quickly in the body.

Endomorphs

Endomorphs are the exact opposite of ectomorphs. These types of people are jolly and happy in nature. Powerlifters and strength athletes are the best examples of endomorphs.

The following are the characteristics of endomorphs: Fat and muscular

Endomorphs have a slow metabolism and their body breaks down very large amount of food into glucose, the smallest unit of energy in our body. Although they consume a very little amount of food yet they gain weight. Since they have high body fat percentage, they have an adequate amount of strength. This is the reason why they eat less and gain weight.

Big Frame

Since a large part of their food gets broken down into glucose, endomorphs have a big frame and are sometimes intimidating. They are massive when it becomes to size and body structure.

Quick Gainers

Endomorphs are also referred to as 'quick gainers'. This is because they quickly gain weight even by consuming a very small part of food. They eat less and are food conscious.

Slow Metabolism

Endomorphs have a very sluggish metabolism. This means their body burns very less calories and their body breaks down a large part of the food they consume into glucose.

Tips On How To Train Endomorphs

Minimize stress Endomorphs are weight-conscious and under a lot of stress. The best training tip is to ensure that they are free from stress. Constant motivation would be key when training endomorphs.

Group Training Group training increases motivation in people. When people of similar fitness goals and structures workout together, it increases the effectiveness of the session. This would be a great way to help the endomorphs in getting their desired fitness goals.

Avoid body shaming Endomorphs are more prone to body shaming due to their large frame. In most cases, endomorphs are afraid to face the society due to the fear of body shaming. Thus avoiding body shaming would increase both the physical and mental ability of the endomorphs.

Avoid emotional eating Endomorphs are quick gainers and feel shy before consuming their favorite food. Emotional eating increases the cortisol levels and also induces a sense of guilt.Thuse avoiding emotional eating would make them happier and joyful.

Mesomorph

People with this body type have a balanced body structure. They have a balanced metabolism and have good genetics. Fitness athletes, sportsperson are the best example of mesomorphs.

The following are the characteristics of mesomorphs: Genetically blessed These type of people have great genes which enables to have a better physique than most of the population. They are also popular when it comes to overall fitness level and personality.

Good body structure

Since they have great genetics their body structure is attractive. Apart from this, they are moody and extreme people. This means they either do not exercise or might never take a rest day. Quick results They lose fat and gain muscle in proportion to their fitness goals. Their fitness level is also impressive and get quicker results in comparison to endomorphs and ectomorphs. Ideal metabolism Unlike the other two body types, mesomorphs have an ideal metabolism and a balanced height and weight ratio.

Tips On Training Mesomorphs

Mesomorphs are moody and creative people. They get bored very easily. This is why as a personal trainer one should not give the same exercise routine to them. They must make them do different exercises or variations of one exercise.

You must make them do compound exercises followed by isolation exercises. This is because compound exercises use many joints and performing them in the end might cause fatigue and injury.

Thus it is important to have a clear understanding of each body type to ensure the most effective outcome possible.