We all have seen people that can eat as much as they want without having any effect on their weight. Also, there are people that can attain weight just by following the regular meal plan. The question is Why is it so? The reason behind this is different body types. There are different body types of males and each body type has its own merits and demerits. Body Types help us to understand our body more deeply. It decides what food and workout will be suitable for an individual. Learning your body type can help you in many ways. It even dictates which clothing suits best on us. However, based on the unique characteristics, Body types are divided into 3 categories– Ectomorph, Endomorph, and Mesomorph.
Ectomorph Body Type:
People with Ectomorph somatotype are comparatively skinny and lean than the other body types. Gaining and maintaining mass is very difficult for people with this body type. These people have high metabolism due to which their calorie burn rate is also high which results in difficulty in muscle and weight gain. Due to difficulty in weight and muscle gain, they are also known as hard gainers. If we talk about behavior, some studies found that individuals with this somatotype are usually introverted and have sensitive personalities. Other than that, you can notice the following physical traits in them.
How to determine Ectomorph Somatotype
If you are a hard gainer, the following are the things you may notice in your body. More of these match your body, more likely you will fall into the ectomorph category.
- Underdeveloped Chest
- Body Tends to stay skinny even if you eat a lot
- Narrow Shoulder and Hips
- Fast Metabolism
- Thin Wrist
- The small frame and delicate bones
- Low Body fat Index
- Circumference of the chest should be lower than 35 inches
Workout for Ectomorphs
As we mentioned above, Due to high metabolic rate and lanky bone structure Gaining weight is one of the greatest challenges for Ectomorphs. To gain and maintain mass, hypertrophy training combine with resistance training exercises is suitable for Ectomorphs. Resistance training develops strength whereas hypertrophy training is used to increase the size of muscles. This training when combined with longer rest periods between sets won’t enhance your calorie burn rate which is good for an Ectomorph. Three to five minutes of rest between every set will recover your nervous system from the previous set and help you to tackle the heavyweight for the next set.
Ectomorphs can’t handle too much stress so it’s good to change the number of reps with every set to avoid overworking. They need to train frequently as ectomorph can’t do high-volume workouts in starting. So, the solution is dividing the volume across the week. It is suggested that people with this body type shouldn’t do cardio exercises or you can keep it in a very little amount.
Best Supplements for Ectomorphs
Since Ectomorphs have to struggle to gain weight, they need high-calorie supplements. They can fulfill their nutritional requirements with the help of Detogainer and Lean Muscle Gainer. The special thing about these supplements is that they are natural and have no side effects. These supplements are rich in protein and fiber so you don’t have to consume a high volume of food to fulfill those requirements. Adding the recommended dosage of these supplements along with the diet will be appropriate for ectomorphs.
Diet for Ectomorphs
As discussed that hypertrophy training is good for ectomorphs to increase muscle size. To support this training, a mass gain-focused diet is necessary. People with this body type tend to burn more calories so it is necessary for them to consume calorie-dense food with balanced carbs and fats. For fast results, Ectomorphs can also include mass gainers and protein shakes in their diet. Here are some of the foods that help ectomorphs in fulfilling their nutritional requirements.
- Fresh Fruits (Banana, Apple, Avocado, etc)
- Green Leafy Vegetables (Spinach, Broccoli, Peas, etc)
- Peanut butter
- Almonds, Pistachio, Pumpkin seeds
- Sweet Potato
- Dairy Products(Milk, Cottage Cheese, Yogurt, etc)
Endomorph Body Type
Endomorph somatotype is opposite to that of Ectomorph. People with this body type can easily attain muscles and body mass. They usually have high body fat (on lower abdomen and hips) and less muscle mass but with appropriate training routines, they can build muscles too without much effort. However, it’s difficult for them to lose weight. Also, Endomorphs have a slow metabolism and low-calorie burn rate. So, they have to be ensured that they don’t consume more calories than they burn. Regular cardio and a low-calorie diet are necessary for an endomorph to maintain weight. Endomorphs are opposite to Ectomorphs in terms of behavior. That’s why they are usually cheerful and friendly in nature. Following are some physical characteristics to determine the people with this body type.
How to determine Endomorph Body Type
Have a high-fat presence around the body. However, they can also attain a decent amount of muscle without much effort. Let’s take a look at the common traits of the endomorph body type.
- Slow Metabolism
- Gains Muscles and Fat Easily
- Thick Arms and Legs
- Contains Fat throughout the Body
- Relaxed and Friendly Nature
- Difficulty in Losing Fat
- Strong Upper Legs
- Pear-shaped Body (round and soft)
- If you hold your wrist between your middle finger and thumb, they will not touch each other
- Circumference of your chest is over 42 inches
Workout Routines for Endomorph
As an Endomorph you can gain muscles easily. But due to slow metabolism and extra fat, these individuals face difficulty in staying lean. Endomorphs workouts are mainly focused on weight loss exercises until a desirable physique is achieved. For them, consistent weight training and cardio workouts are necessary to increase the metabolic rate.
If you are a beginner, then you should start with low-impact exercises to avoid injuries. Once you get used to this, you can move to high-impact exercises. Endomorphs should do 4-5 days of weight training and 2-3 days of cardio in a week. Cardio will help you to increase your calorie burn rate while weight or resistance training will increase your muscle mass.
Best Supplements for Endomorphs
Now, we all know that endomorphs can put on unwanted fat easily. For them to stay fit, Instead of fully cutting out fats they need to make sure that they consume carbs from the right sources and in the right amount. The best supplements for endomorphs are Detolean Pro, Testosterone Booster Kit, and Detoburn- XT as these supplements increase the metabolism of the body naturally while maintaining appetite and energy levels. Fast metabolism helps you to digest food and burn calories faster and prevents your body to gain extra fat. Consumption of these supplements with the following diet will help you a lot.
Diet for Endomorphs
Endomorphs supposed to gain weight easily. It is recommended that Endomorphs shouldn’t eat processed food as it contains a high amount of calories. If you are an endomorph and are trying to lose weight then your diet should’ve food with low calories and carbohydrates. Your food should be rich in protein as protein fulfills our nutritional requirements and gives you energy for intensive workouts. To do that you can add fruits, vegetables, and other high-protein food to your diet. For example, Eggs and Green Vegetables (Spinach, Broccoli, etc) are great sources of protein.
Following are the foods that you should avoid during your weight loss journey
- White bread
- Fried Foods
- Chocolates, Candies and Other Sweets
- Red Meat
- Soft Drinks or other Flavored Drinks
Mesomorph Body Type
Mesomorph body types naturally have strong arms and legs with a low amount of fat on their body. They can gain or lose weight easily. Their bodies are the same as athletes, they have muscular bodies with normal metabolism. They normally have a narrow waist and a large head to match their strong broad shoulders. Individuals with mesomorph somatotypes have good posture and are usually suited to sports. But they also have to do workouts to maintain and upgrade their muscular structure.
How to determine Mesomorph Body type
The best among somatotypes, due to their ability to gain muscle and lose fat easily. Here are some of the traits that will determine that if you fall into this category or not.
- Wider shoulder with a narrow waist and strong legs ( v-shaped body)
- Physically strong bones
- Normal Metabolism
- Your middle finger and thumb touch each other when you hold your wrist between these two fingers.
- The circumference of your chest is between 37-42 inches
- Low Body Fat
- Gains Muscles easily
- Lose weight easily
- Active and aggressive personality
Workout Routines for Mesomorph
Yes, it is a fact that mesomorphs are better than the other two body types. They can gain and lose mass easily and quickly. But that doesn’t mean mesomorph people can eat junk and unprocessed food freely. They can also gain weight due to overeating unhealthy food. For them, the more varied the exercises better they will get results. These people should do High-intensity interval training (HIIT) and Low-intensity steady state (LISS) training in combination. They should do basic exercises like squats, deadlifts, shoulder press, lunges, and bench press with heavyweights. Due to their strong legs, they can aim for heavyweight leg workouts too. People with this somatotype should do 15-30 minutes of cardio 3 days a week to maintain weight.
Supplements for Mesomorphs
Considering the best among body types, Mesomorph people need supplements that support their training routines while providing ample nutrition. They should consume supplements that improve their strength, physical performance, and muscle recovery. For Post Anabolic support, these people can use Deto Restore Kit and for strength and Pre-workout support, LMG Pro kit would be a good choice. To avoid injuries or fast muscle recovery supplements like DetoCalm and JLS Pro will work great for them. Adding these with the following meal plan will work best for Mesomorphs.
Diet for Mesomorph
Muscle mass weighs more than body fat that is why mesomorph people required a high amount of calories to maintain. They should consume carbohydrates, proteins, and healthy fats. To fulfill their nutritional requirements they should eat eggs, Spinach, Meat, Fish, Greek Yogurt, Beans, Lentils, etc.
There are three somatotypes or body types: Ectomorphs, Endomorphs, and Mesomorphs. Each body type has its unique characteristics based on which their diet and workout training is defined. Although there are three body types many Studies have proved that It’s not necessary that people have exactly these three body types. Most people are unique combination of these body types. For instance, One may have properties of an ectomorph and mesomorph or one may have combine features of all three categories with different ratios. These body types also get affected as we get old.
Q.1 What is the Difference between Low Impact exercises and Low-Intensity Exercises?
Ans.1 Low impact and low intensity are both different things. The impact exercise means is how hard you hit the ground while doing a certain physical activity while intensity means how much you are sweating or how hard your heart is beating while doing a certain exercise.
Q.2 Can we change our Body Type?
Ans.2 If Body Type is life imprisonment then there will be no gyms, coaches, and trainers. Yes, You can change your body type. By doing exercise regularly and by changing your lifestyle you can attain muscles, a shaped body, and high metabolism. One thing you should do is stay motivated to achieve your desired fitness goals. If you will stay stick to your workout and diet routines, you will definitely notice changes in your body after 3 months.
Q.3 Which is the best body type?
Ans.3 If you are doing exercise regularly and eating a healthy diet then whatever your body type is you can become fit and healthy. However, Mesomorph Is considered better than the other two body types because Mesomorph people are naturally strong and can gain or lose weight easily.
Q4. How long does it take for an ectomorph to get big?
Ans.4 For a hardgainer, it takes a little longer to gain bulky muscles and physique. If a hardgainer follows both diet and training routine in order to gain mass, he may take 6-12 months extra than other body types. However, it also depends on how skinny you are right now.