What is an ectomorph body type. How does the ectomorph diet work. What foods should ectomorphs eat. What are the benefits of following an ectomorph diet. How can ectomorphs gain muscle mass. What is a sample meal plan for ectomorphs. How does the ectomorph diet compare to other body type diets.

Understanding the Ectomorph Body Type

Ectomorphs are characterized by their tall, thin, or lanky appearance. This body type is one of the three main somatotypes, alongside endomorphs and mesomorphs. Ectomorphs typically have a fast metabolism, making it challenging for them to gain weight or build muscle mass. Understanding your body type can be crucial in determining the most effective diet and exercise plan for your specific needs.

Key characteristics of ectomorphs include:

• Naturally lean physique
• Long limbs
• Narrow shoulders and hips
• Difficulty gaining weight and muscle
• Fast metabolism

The Science Behind the Ectomorph Diet

The ectomorph diet is based on the principle that different body types respond differently to macronutrients. Ectomorphs are believed to have higher insulin sensitivity, allowing them to process carbohydrates more efficiently than other body types. This unique metabolic characteristic forms the foundation of the ectomorph dietary approach.

What makes ectomorphs unique in terms of nutrient processing? Ectomorphs tend to have a higher tolerance for carbohydrates due to their enhanced insulin sensitivity. This means they can consume a higher percentage of carbs in their diet without experiencing negative effects on their body composition or metabolism.

Macronutrient Breakdown for Ectomorphs

According to Phil Catudal, a personal trainer and co-author of “Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type,” the ideal macronutrient ratio for ectomorphs is:

• 45% carbohydrates
• 35% protein
• 20% fat

This distribution aims to provide ectomorphs with enough energy from carbohydrates while ensuring adequate protein intake for muscle growth and maintenance.

Essential Food List for the Ectomorph Diet

To support their unique nutritional needs, ectomorphs should focus on consuming nutrient-dense foods that provide a balance of carbohydrates, proteins, and healthy fats. Here’s a list of foods that are particularly beneficial for ectomorphs:

Carbohydrates

• Whole grains (quinoa, brown rice, oats)
• Sweet potatoes
• Fruits (bananas, berries, apples)
• Legumes (beans, lentils)

Proteins

• Lean meats (chicken, turkey, lean beef)
• Fish (salmon, tuna, tilapia)
• Eggs
• Greek yogurt
• Plant-based proteins (tofu, tempeh)

Healthy Fats

• Avocados
• Nuts and seeds
• Olive oil
• Fatty fish

How can ectomorphs ensure they’re getting enough calories? Given their fast metabolism, ectomorphs may need to eat more frequently and in larger portions to meet their caloric needs. Incorporating calorie-dense foods like nuts, nut butters, and healthy oils can help increase overall calorie intake without excessive volume.

Benefits of Following an Ectomorph Diet

Adhering to a diet tailored for ectomorphs can offer several advantages:

1. Improved muscle growth and maintenance
2. Enhanced energy levels due to optimal carbohydrate intake
3. Better overall nutrient balance
4. Potential for improved athletic performance
5. Support for healthy weight gain

How does the ectomorph diet support muscle growth? By providing a higher proportion of protein and carbohydrates, this dietary approach ensures that ectomorphs have the necessary building blocks for muscle synthesis and the energy to fuel intense workouts.

Potential Challenges and Considerations

While the ectomorph diet can be beneficial, it’s important to be aware of potential challenges:

• Difficulty consuming enough calories to support weight gain
• Risk of undereating essential fats
• Potential for excessive focus on body type, leading to unhealthy behaviors
• Individual variations may require personalized adjustments

Can the ectomorph diet be suitable for everyone with a lean body type? It’s crucial to remember that while body type classifications can be helpful, they are not definitive. Individual genetic factors, lifestyle, and overall health should always be considered when determining the most appropriate dietary approach.

Implementing the Ectomorph Diet: Practical Tips

To successfully follow an ectomorph diet, consider these practical tips:

1. Eat frequent meals and snacks to maintain a consistent calorie intake
2. Focus on nutrient-dense, whole foods
3. Incorporate protein with each meal and snack
4. Don’t shy away from complex carbohydrates
5. Include healthy fats to support overall health and hormone function
6. Stay hydrated to support metabolism and muscle function
7. Consider tracking your food intake to ensure you’re meeting your caloric and macronutrient goals

How can ectomorphs ensure they’re eating enough throughout the day? Setting reminders for meals and snacks, preparing food in advance, and always having nutrient-dense options on hand can help ectomorphs maintain consistent energy intake.

Combining the Ectomorph Diet with Exercise

For optimal results, the ectomorph diet should be combined with an appropriate exercise regimen. Ectomorphs typically benefit from:

• Resistance training to build muscle mass
• Compound exercises that target multiple muscle groups
• Shorter, more intense cardio sessions
• Adequate rest and recovery between workouts

Why is resistance training particularly important for ectomorphs? Resistance exercises stimulate muscle growth and help ectomorphs build the lean mass that they naturally lack. This not only improves body composition but also supports overall metabolic health.

Sample Workout Plan for Ectomorphs

A balanced workout plan for ectomorphs might look like this:

• Monday: Upper body strength training
• Tuesday: Lower body strength training
• Wednesday: High-intensity interval training (HIIT)
• Thursday: Rest or light activity
• Friday: Full-body strength training
• Saturday: Active recovery (e.g., yoga, swimming)
• Sunday: Rest

Ectomorph Diet vs. Other Body Type Diets

Understanding how the ectomorph diet differs from diets for other body types can provide valuable context:

Ectomorph vs. Endomorph Diet

Endomorphs typically have a slower metabolism and tend to store fat more easily. Their ideal diet often involves:

• Lower carbohydrate intake
• Higher fat intake
• Moderate protein intake

Ectomorph vs. Mesomorph Diet

Mesomorphs have a naturally athletic build and respond well to exercise. Their diet usually consists of:

• Balanced macronutrient intake
• Moderate carbohydrates
• Moderate protein
• Moderate fat

How do the nutritional needs of ectomorphs differ from other body types? Ectomorphs generally require a higher carbohydrate intake to fuel their fast metabolism and support muscle growth, while endomorphs and mesomorphs may need to be more mindful of their carbohydrate consumption.

Expert Opinions on the Ectomorph Diet

While many trainers and nutritionists support the concept of body type-specific diets, it’s important to note that scientific evidence directly supporting these approaches is limited. Dr. Nanci Guest, a nutritional scientist and personal trainer, emphasizes that individual genetic factors play a more significant role in determining metabolism and body composition than broad body type categories.

Are there any potential drawbacks to following an ectomorph diet? Some experts caution against overly rigid adherence to body type diets, as they may not account for individual variations and could lead to nutritional imbalances if not properly implemented.

Customizing the Ectomorph Diet for Individual Needs

While the ectomorph diet provides a general framework, it’s essential to customize the approach based on individual factors such as:

• Personal health goals
• Food preferences and allergies
• Activity level and type of exercise
• Age and gender
• Any existing health conditions

How can ectomorphs personalize their diet for optimal results? Working with a registered dietitian or nutritionist can help create a tailored meal plan that meets individual needs while adhering to the general principles of the ectomorph diet.

Long-Term Considerations for Ectomorphs

While ectomorphs may appear to have a metabolic advantage in their youth, it’s crucial to maintain healthy habits throughout life. As people age, metabolism naturally slows down, and even ectomorphs can experience changes in body composition.

What should ectomorphs be aware of as they age? The concept of “skinny fat” – having a normal weight but excess fat mass – can become a concern for ectomorphs who don’t maintain muscle mass through proper nutrition and exercise. A 2018 study found that low lean body mass combined with excess fat was associated with a greater risk of cognitive problems later in life.

Strategies for Lifelong Health

• Regular strength training to maintain muscle mass
• Consistent focus on nutrient-dense foods
• Periodic reassessment of nutritional needs
• Attention to overall health markers beyond weight

Conclusion: Is the Ectomorph Diet Right for You?

The ectomorph diet offers a structured approach to nutrition for individuals with naturally lean body types. By emphasizing a higher intake of carbohydrates and proteins while maintaining adequate healthy fats, this dietary strategy aims to support muscle growth, energy levels, and overall health for ectomorphs.

However, it’s essential to remember that individual variations exist, and what works for one person may not be ideal for another. While the ectomorph diet can provide a helpful starting point, the most effective approach is often one that is personalized to your unique needs, preferences, and health goals.

Ultimately, the key to long-term health and well-being lies in adopting a balanced diet rich in whole foods, maintaining regular physical activity, and listening to your body’s needs. Whether you identify as an ectomorph or not, focusing on these fundamental principles can help you achieve and maintain optimal health throughout your life.

Ectomorph Diet: Food List, Sample Menu, Benefits, More

If you’d categorize yourself as tall, thin, or lanky, you might be an ectomorph. It’s one of the three main body types (along with endomorph and mesomorph), which some experts say can provide the framework of your ideal diet and exercise plan.

What Is an Ectomorph?

If you can handle a spaghetti or pizza dinner with no ill effects, you may be an ectomorph. That’s because these individuals tend to handle carbohydrates the best out of any body type, say proponents of the body type diet. “Ectomorphs naturally have a higher insulin sensitivity to process carbs,” says Phil Catudal, a personal trainer and coauthor of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type.

But ectomorphs lack muscle mass, so they need to amp up their protein intake and combine it with a strength training plan, argue proponents of this approach. Catudal says the ideal diet for an ectomorph is one that is higher in carbs (45 percent of calories) and protein (35 percent of calories) and lower in fat (20 percent of calories).

The Other Body Types

Along with an ectomorph, the other two body types (also referred to as somatotypes) include mesomorph (someone who typically has a sporty, athletic, or muscular build) and endomorph (a larger-boned person who is curvier or has more fat on their body). (1)

How the Body Type Diet Works and How to Know if You’re an Ectomorph

You may also categorize yourself as an ectomorph if you know you don’t gain weight easily. “These are the tall, thin people in the gym, and they’re often male. They’re trying to put on muscle and get stronger,” says Nanci Guest, PhD, RD, a nutritional scientist and personal trainer in Toronto. Yet she’s quick to point out that it’s usually not a matter of your specific body type, but rather, it’s probably genetics. “We have genes that determine if you have a faster or slower metabolism,” she says. And it’s these metabolism-revving genes that are mostly responsible for a thin body frame.

You might also find that you can “eat whatever you want” and not gain weight — something that sounds ideal in theory, but an unhealthy diet can have an effect on your health no matter your weight or body mass index (BMI).

Ectomorph Hybrid Types

Over time, says Catudal, ectomorphs can become one of the common hybrid types, an “ecto-endomorph,” characterized by long limbs but a bigger belly from a sedentary lifestyle and less than stellar eating habits.

As you age, that state of “skinny fat” — a term for people who are normal weight but have excess fat mass — can catch up to your long-term health. (2) A study from 2018 found that having low lean body mass (muscle) and excess fat was associated with a greater risk of developing cognitive problems. (3)

A 7-Day Sample Menu for the Ectomorph Body Type

Day 1

Breakfast Old-fashioned or steel-cut oatmeal topped with strawberries and walnuts

Snack Hard-boiled egg and soy milk latte

Lunch Mediterranean quinoa salad with chopped veggies and olive oil

Snack Apple and almonds

Dinner Turkey and mango tacos wrapped in lettuce leaves served with a side of black beans

Day 2

Breakfast Smoothie made with fruit, almond milk, and protein powder

Snack Trail mix made with nuts and dried fruit

Lunch Avocado toast topped with a fried egg, side salad

Snack Carrots and black bean dip

Dinner Sliced flank steak fajitas with onions and peppers wrapped in sprouted whole-grain tortillas

Day 3

Breakfast Sweet potato toast topped with a thin smear of nut butter and turkey bacon

Snack Pear with mixed nuts

Lunch Bean and veggie burger served on a whole-grain bun, side of steamed broccoli

Snack Protein bar

Dinner Grilled chicken, sautéed kale, tomato and cucumber salad, side of farro

Day 4

Breakfast Whole-grain toast with fat-free or low-fat Greek yogurt and a sliced pear

Snack Protein bar

Lunch Mixed greens salad with chopped vegetables, roasted turkey, and vinaigrette

Snack Apple and a slice of cheese

Dinner Chicken and mushroom stir-fry over brown rice

Day 5

Breakfast Slice of veggie frittata with roasted sweet potatoes

Snack Banana with almond butter

Lunch Tuna mashed with avocado on whole grain crackers, side salad

Snack Protein bar

Dinner Quinoa bake made with tomato sauce, mixed vegetables, and chicken

Day 6

Breakfast Fat-free or low-free Greek yogurt parfait with chopped apples, walnuts, whole-grain cereal, and cinnamon

Snack Small smoothie with protein powder

Lunch Turkey chili and a side salad with vinaigrette

Snack Sliced veggies dipped in homemade guacamole

Dinner Grilled shrimp and vegetables kabobs on a bed of quinoa

Day 7

Breakfast Overnight oats made with fat-free or low-fat yogurt, almond milk, and topped with raspberries

Snack Hard-boiled egg, piece of fruit

Lunch Turkey sandwich on whole-grain bread, mashed avocado, lettuce, tomato, onion, baby carrots on the side

Snack Broccoli dipped in hummus

Dinner Roasted cod, Brussels sprouts, baked sweet potato

Advantages of the Ectomorph Diet

Compared to the eating plans for mesomorphs and endomorphs, the ectomorph diet is higher in carbs. So if you’re averse to low-carb diets, you may find this eating plan meshes well with your tastes — and that’s great, so long as you eat carbs in moderation. Thanks to your higher metabolism and body’s ability to process carbs, you’re likely able to eat carb-heavy dishes like pasta without as much risk as the other body types, says Catudal.

Yet as the ectomorph diet advises, by increasing the amount of protein you eat per day and combining it with weight training recommendations (below), you’ll stimulate your body to build more muscle.

Not only does an increase in muscle mass boost your metabolism, but it can also protect your bones as you age. (4) As research published in 2019 noted, losing muscle mass was linked to 2.5-fold greater odds of osteoporosis. (5)

Disadvantages of the Ectomorph Diet

You’ll need to make sure you’re eating enough protein (100 to 150 grams per day) in order to build muscle and tone up, says Catudal. And it may feel counterintuitive to snack on tuna or hard boiled eggs in the afternoon if your go-to before was crackers or an apple.

That said, if you’re a hybrid ectomorph and carrying excess fat around your waist, a higher-carb diet might not be the right match for you, says Melina Jampolis, MD, an internist and board-certified physician nutrition specialist in Valley Village, California. “Many patients who have been thin their whole lives gain weight in their belly,” she says. In that case, limiting high-starch choices like pasta and bread in favor of sweet potatoes, oats, and beans may be advised, according to the thinking behind the body type diet. “The good news,” she suggests, “is that this body tends to respond very quickly to cutting carbs, and they can lose weight efficiently,” she says.

Still, keep in mind that there’s no one perfect diet for everyone. And if weight loss is what you’re after, another diet plan, such as one that limits calories instead of carbs, can help you reach your goal. (6)

Furthermore, the body type diet does not have rigorous scientific research supporting its use; therefore, there’s no proof it will result in weight loss or any health benefits.

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Fact Checked

Fact Checked

This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc. ) throughout the article, are reference links to peer-reviewed studies.

Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.

Read Our Editorial Process

What body type category do you fall within? Find out with our body type quiz so that you can adjust your lifestyle to reach your fitness goals.

BODY TYPES QUIZ

1 of 9

I’m Please choose a option
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My Shoulders are Please choose a option
Wider than my hips

The same width as my hips

Narrower than my hips

A pair of relaxed-fit jeans (with a correct waist size) fit me
Please choose a option
Tight around my glutes

Perfect around my glutes

Loose around my glutes

My forearms look Please choose a option
Big

Average

Small

My body tends to Please choose a option
Carry a bit of extra fat

Stay lean, yet muscular

Stay skinny

My body looks Please choose a option
Round and soft

Square and rugged

Long and narrow

My body looks Please choose a option
Pear-shaped

Hourglass-shaped

Mostly straight up and down

If I encircle my wrist with my other hand’s middle finger and thumb Please
choose a option
The middle finger and thumb do not touch

The middle finger and thumb just touch

The middle finger and thumb overlap

Concerning my weight, I Please choose a option
Gain weight easily, but find it hard to lose

I can gain and lose without too much of a struggle

Have trouble gaining weight in the form of muscle or fat

Which range best describes your chest measurements?Please choose a option
43 inches or more

37-43 inches

37 inches or less

Which range best describes your chest measurements?Please choose a option
42 inches or more

35-42 inches

35 inches or less

You can easily embed this Body Type Quiz on your website or blog with one click. Use the below ‘Generate Code’ tool to get the embedded code.

Take the body type quiz to find out if you’re an endomorph, mesomorph, ectomorph, or a combination of body types.

Many become frustrated due to a lack of results but it may just be that they don’t understand what their body type requires to make serious progress. 

We’ve provided some helpful information in this article. 

Origin of Somatotypes

Back in the 1940s, American psychologist William Herbert Sheldon categorized the human physique by the three common body types we know as ectomorph, mesomorph, and endomorph.

He used the term somatotype to describe the three body types and also classified them according to his Constitutional Theory, that associated somatotypes with having unique personalities and temperaments. You might say there was a little stereotyping going on.

For example, the ectomorph was associated with intelligence, being introverted, having low testosterone, and anxiousness. Mesomorphs were seen as extroverted, tough, and competitive, and endomorphs perceived as friendly, laid back, but lazy and selfish.

While temperament and body type don’t necessarily correlate, William Herbert Sheldon was definitely onto something when he categorized body types based on commonly seen physical traits unique to each one (ecto, meso, and endomorph).

Although, the fact that he used nude postural photos of Ivy League undergraduates to determine the somatotypes was not without controversy. But over time, we’ve been able to iron things out.

It’s also important to mention that many of the physical traits associated with body types were not accurate. For example, endomorphs and mesomorphs were associated with shorter stature. But in reality, this doesn’t match up.

Advantages of Each Body Type

Each body type has its advantages. Not to mention, you can be a combination of different body types but this depends on several factors such as genetics, nutrition, training, etc, that all play a role in realizing your type.

For example, you may be thin or skinny but with consistent training, you may make better progress than someone who may be more of a pure ectomorphic body type.

Hence you’d probably be a combination of ectomorph and mesomorph body type. But there really are many different variables to consider when determining a body type. 

The body type quiz is a useful tool that has the functionality to tell you if you are a combination of body types based on your answers. It’ll split your results into percentages. So, for example, you could be 70% ectomorph and 30% mesomorph. 

Learn how to get lean for your body type.

Advantages of endomorph body type

While endomorphs struggle to lose weight and keep it off, a big advantage of this body type over the others is the ability to put on and carry more muscle mass.

You’d think the mesomorph would win this category and while oftentimes the case, a larger frame tends to naturally be able to support more muscle tissue.

A good example of this is the best of the best strength athletes such as powerlifters and Strongmen who clearly have endomorphic body types with much larger frames than a majority of the population.

In higher weight categories, these athletes often carry lots of body fat but also lots of muscle too, as body weight is more times than not relative to strength capability and performance, especially at a competitive level.

Advantages of mesomorph body type

Ah, the mesomorphs… these individuals get the best of both worlds (referring to the advantages and not the disadvantages) but not usually to either extreme. 

Many people with this body type could never step foot into a gym or pick up a weight and they may still look more impressive than an ectomorph who trains several times per week. 

Compared to the endomorph body type, they might have as much muscle and less body fat covering it up without needing to do much or any cardio. That’s because they also have a metabolism somewhere in the middle.

Because of this, the mesomorph also usually sees the most satisfying progress at a faster rate, especially compared to the other body types, when and if they do decide to start weight training. 

Advantages of ectomorph body type

If your goal is to look jacked then you might be thinking, “what could be advantageous about this body type”?

While most ectomorphs, on average, aren’t able to build or carry as much muscle mass as the endomorph and mesomorph, decent muscle development combined with smaller joints and low body fat makes for a very impressive physique. After all, this is what the ideal bodybuilding physique aims to be.

Having smaller joints can create the illusion of looking more muscular and aesthetic because of the taper from the largest part of a muscle down to the joints.

For example, when someone has decent biceps and small wrists, their arms may look more impressive. 

Ectomorphs also, on average, tend to have less body fat and appear leaner. Being lean helps your muscles to pop because there’s not a lot of body fat covering them up. 

Then if you combine ectomorphic and mesomorphic traits, you get a cool combo of aesthetics!

Learn about proper weight gain here.

Research on Somatotypes

Are there differences between body types when it comes to being able to handle certain aspects of physical performance? For example, are mesomorph body types superior for anaerobic performance? Is one type more prone to diseases?

Let’s take a look at some of the research on the differences between somatotypes. 

Anaerobic performance

One study involving performance by ectomorphic and mesomorphic body types found that about one-third of strength performance can be predicted by one or more factors of somatotype (1). 

Additionally, research showed that those with higher mesomorphy values did better when it came to strength performance. 

But lower body strength was better predicted with a combination of ectomorphic and mesomorphic values.  

Disease risk

In one 2002 study, researchers concluded that a mesomorphic and endomorphic body type was more prone to certain diseases and risk factors (2). 

This is likely due to higher body weight which isn’t as much the case with the ectomorphic body type.

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Final Thoughts

Genetics will likely play the biggest role in your body type. Many people may have an idea of their somatotype/s but it’s very possible to discover things about yourself you never knew.

For example, you could have an endomorphic body type but also a genetic freak at the same time. But maybe your nutrition is terrible and you don’t work out or have never pushed yourself physically, and therefore, you had no idea as to your potential. 

This could also be the case using the other body types as an example. 

Diet, training, sleep, culture, and overall lifestyle habits are all factors that should be considered before coming to a conclusion about your body type. 

A good example of this is the skinny fat body type. This person may be mostly ectomorphic but there are many possible reasons but they have too much body fat.

The body type quiz is a great place to start but ultimately, you’ll have to put in the work and be disciplined to achieve a physique you’d be proud of. 

Also Read:

• Guide to Male Body Types (Ectomorphs, Mesomorphs, and Endomorphs)
• What is Skinny Fat and How to Fix It
• How Long Does It Take to Get Shredded?

References:

1. Ryan-Stewart H, Faulkner J, Jobson S. The influence of somatotype on anaerobic performance. PLoS One. 2018 May 22;13(5):e0197761. doi: 10.1371/journal.pone.0197761. PMID: 29787610; PMCID: PMC5963773.
2. Koleva M, Nacheva A, Boev M. Somatotype and disease prevalence in adults. Rev Environ Health. 2002 Jan-Mar;17(1):65-84. doi: 10.1515/reveh.2002.17.1.65. PMID: 12088094.

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Matthew Magnante

Matthew is an ACE (American Council On Exercise) certified fitness professional who has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew’s other passions include learning about mindfulness, strolling through nature, traveling, and always working to improve overall.

we collected the existing ones and selected a nutrition and training plan for each

Preparation for weight loss is now as important as the process itself: we finally realized this. Have you decided to start the path to changes in the body? Then first do a check-up of the body to make sure that all functions work like clockwork. And then determine your self-type. Understanding the type of figure will help you choose a diet and a set of workouts that will lead to results.

Classification of the body by self-types is the most popular at the moment, it was invented by the famous American doctor and psychologist William Sheldon at 1940s. The point is that the warehouse of the figure is predetermined from birth. That is why it is very difficult for someone to gain weight, and for someone to lose it. According to Sheldon, there are three types of people – ectomorphs, mesomorphs, endomorphs. And everyone has a certain way of life.

“Each person is naturally endowed with body structure features, varying degrees of endurance, unique muscle structure and the ratio of muscle and adipose tissue. And all this is determined genetically. It is interesting that this or that type of figure tells us about how the body responds to food, to physical activity and what are the characteristics of the sympathetic nervous system, ”says Andrey Nevsky, nutritionist and founder of the “Comfortable weight loss” school .

Anna Nesterova, Head of Scientific Information and Education at the School of the Ideal Body #Sekta , agrees with him.

“In @sektaschool’s online courses, we challenged students to try nutrition and body type training plans. And we came to the conclusion that understanding your body type really helps to assess what goals you can achieve and how much effort you have to make for this, ”Anna shares her experience. She also adds that most often our figure is a set of several types, but always with the dominance of one. The main task is to determine the dominant type and try to adjust the nutrition and training plan, taking into account your own characteristics.

What are self-totypes

Ectomorphs – a small amount of fat, muscle and bone mass.

Features: is usually more mobile, more active, more artistic, “youthful”. Greater mobility of the nervous system again helps them to spend more energy and lose weight. thin (even bony), tall people. They often have small amounts of fat, muscle, and bone mass in their bodies.

Main task: such people lose weight easily and quickly, so they are more often faced with the task of gaining muscle.

Action Plan

Nutrition

Anna Nesterova, Head of Scientific Information and Education at the Ideal Body School #Sekta :

“Ectomorphs are people with an active metabolism. At the heart of their diet should be dominated by carbohydrates – 55%. A sufficient amount of cereals and whole grains will help maintain relief. At the same time, proteins and fats should not be reduced below 25% and 20%, respectively.

Sample Daily Meal:

• Two carbohydrate meals (based on cereals or whole grains)
• Protein meal (meat, poultry, fish, legumes, dairy or eggs)
• Protein-carbohydrate meal
• Vegetables and herbs (add to every meal)
• Healthy fats (oils, nuts, seeds)

Training

Vadim Guryev, Encore Fitn trainer ess :

“You should pay attention to intensive strength exercises 2 to 4 times a week. In each workout, you can focus on a specific muscle group. For example, on some days to do exercises on the legs and buttocks, on others – to work with the press and back.

Mesomorphs

Body type: normal build with a predominance of muscles.

Features: build muscle easily, although they can sometimes suffer from fat in the lower body.

Main challenge: gain weight faster than ectomorphs, so they need to watch their diet and not miss workouts.

Action Plan

Nutrition

Anna Nesterova, Head of Scientific Information and Education, School of Ideal Body #Sekta :

“For mesomorphs, it’s important not to overeat or starve. Nutrition should be balanced – 40% carbohydrates, 30% proteins, 30% fats.

Sample meal plan for the day:

• Two carbohydrate meals (based on cereals or whole grains)
• Two protein meals (meat, poultry, fish, legumes, dairy or eggs)
• One meal with vegetable fats (for example, a salad with nuts or cheese)
• Vegetables and herbs (add to every meal)

Workouts

Vadim Guryev, coach of Encore Fitn ess:

“M You can do completely different areas of training 3-4 times a week. It is worth relying on the goals that you would like to achieve. If you want to lose weight, you should pay attention to cardio, and then consolidate the result with a combination of strength exercises. Stretching exercises are always helpful as they will make the body more flexible.”

Endomorphs

Body type: round body with excess fat. Also, these people have a wide bone, a large total body weight.

Features: leisurely, being overweight can make it difficult to maintain an active lifestyle. There may be skin problems: stretch marks, cellulite.

Main task: due to the fact that fat accumulates very quickly, these people need to pay special attention to their diet – calculate the calorie content of foods, do not lean on fatty and sweet foods. Sometimes it may seem that getting rid of excess weight is unrealistic, but it is not. Eating right and exercising will help you look slimmer and maintain your weight.

Action Plan

Nutrition

Anna Nesterova, Head of Scientific Information and Education at the School of Ideal Body #Sekta 900 08 :

“Endomorphs need relatively few carbs – much better The body uses fat for energy. Stick to the ratio: 25% carbohydrates, 35% proteins, 40% fats.

Sample daily allowance:

• One carbohydrate meal (based on cereals or whole grains)
• One protein-carbohydrate meal (with added meat, poultry, fish, legumes, dairy or eggs)
• Two protein-fat meals (for example, legumes with vegetable oil or sea fish, tuna or salmon salad)
• One meal with healthy fats (oils, nuts, seeds)
• Vegetables and herbs (add to every meal)

Workouts

Vadim Guryev, coach Encore Fitn ess:

“C attention should be paid to aerobic directions. Lifestyle is also important: you need to walk more, if possible, do not use the elevator. It would be nice to bring active sports into your life on a regular basis – swimming, easy running. You need to be as active as possible, not to allow yourself to be lazy.”

Whether the character depends on the body structure or Sheldon’s typology. Social engineering and social hackers

Does character depend on body structure or Sheldon’s typology

Kretschmer’s follower William Sheldon tried to connect the physical and mental organization of people, classifying each of them.

Let’s start with the physical constitution. Sheldon did some painstaking work, analyzing photos of four thousand naked students, photographed from the front, back and side. Based on this analysis, he found that there are three most dissimilar groups of people. Noticing that there were exactly three groups, Sheldon came to the conclusion that the way we are is related to how we developed in the embryonic period. The bottom line is that the basis of the external appearance depends on the proportion in which during the period of embryonic development the three main germinal germs (germinal layers) developed in relation to each other: internal, middle and external.

If the inner wall of the embryo (endoderm) was formed in the best way, from which mainly the digestive organs develop, then we have endomorph. People belonging to this type have rounded body shapes, their internal organs are large, and there is a considerable amount of fat on the abdomen and hips. They are soft-bodied, arms and legs are relaxed, muscles are undeveloped. Previously, this type of people was also called “digestive”.

If in the development of the embryo the predominant layer is the middle (mesoderm), from which bones, muscles, ligaments, cartilages develop, then we have mesomorph: athletic type of person. Such people have a powerful chest, broad shoulders, muscular arms and legs, low subcutaneous fat content. .. The physical organization of this person is close to asthenic: he is distinguished by thinness, long legs and arms, muscles are poorly developed, the chest is narrow, there is practically no fat layer. The nervous system is well developed.

So, according to their physical organization, all people are divided into three large groups:

• endomorphs;

• mesomorphs;

• ectomorphs.

Sheldon was well aware that these types are “pure”, and like any types in their pure form are rare. Therefore, he introduced a quantitative assessment of each of the components in this particular individual. According to his scale, 1 corresponds to the absolute minimum of the severity of this component, and 7 corresponds to the absolute maximum. Thus, the physique of each individual person turned out to be presented as a set of three numbers.

…

Note

Such a quantitative system for assessing physique is called somatotyping, and a set of three digits is called human somatotype index, or simply somatotype. It is easy to guess that the somatotype is understood precisely as the physique of a person.

In accordance with this scale, pure types have the following somatotypes:

• extreme endomorph – 7–1 -1;

• extreme mesomorph – 1-7-1;

• extreme ectomorph – 1-1-7.

And for example, a person with a 3-6-1 somatotype has a close to medium degree of endomorphism, high mesomorphism and a complete absence of ectomorphism.

After examining human somatotypes, Sheldon began to study temperament. Here he also singled out three main groups:

• viscerotonia;

• somatotonia;

• cerebrotonia.

According to Sheldon, viscerotonia is a functional predominance of the digestive organs, somatotonia – functional predominance of the motor apparatus, cerebrotonia – predominance of the activity of the higher nervous system.

Thus, Sheldon connected the characteristics of physique (somatotype) with the characteristics of temperament.

…

Note

Of course, it would be too simple if the mesomorph was always somatotonic, the ectomorph cerebrotonic, and the endomorph viscerotonic. This is not always the case, but there is a correlation and the correlation is not bad. On average, according to Sheldon, the correlation of the correspondence of these types to each other is 0.8, i.e. in 8 cases out of 10 the endomorph will be viscerotonic, etc. Not so bad for some starting point in assessing the character of a person …

Viscerotonic type. Viscerotonic by its appearance personifies peace and tranquility. The body is relaxed, the stomach is clearly visible, the arms hang like whips. Reactions are slowed down, movements are relaxed. He loves to eat very much, the process of eating food for him is akin to a ritual, without which he cannot live. He can eat anything, as long as there is something to eat. He is complacent, sociable, we can say that he is smug, friendly and tolerant. He is always in a state of some kind of serenity and peace. Likes comfort. When shaking hands – the palm is sluggish and soft. He does not like physical activity and adventure, he is absolutely indifferent to sports. Very lazy. Extremely irritated. He does not get involved in any fights and showdowns, in the face of danger he is often defenseless. Almost can not stand loneliness. In trouble – increased need for communication, the search for consolation. He likes to drink, but rather for the company than for the sake of intoxication. Under the influence of alcohol, all these qualities (relaxation, goodwill, sociability, etc.) only increase. A classic literary example of viscerotonics is Winnie the Pooh.

Somatotonic type. Movements are confident and clear, reactions are energetic. This is a confident person with a proud posture. He loves playing sports, often such people have sports categories, champion titles and associate their activities with those professions where you need to move a lot, in which there is a place for adventure: tourism, mountaineering, stunt work, various military professions. Prefers a variety of activities. Somatotonic is domineering, jealous, aggressive, intolerant towards competitors, up to their complete destruction. Such people have a very developed spirit of rivalry and striving for superiority. Psychologically, they can be emotionally callous and insensitive. The attitude towards the lack of comfort is usually calm or even indifferent. In case of trouble, there is a need for immediate action; under the influence of alcohol, there is an increase in aggressiveness.

Cerebrotonic type. The cerebrotonic has quick reactions, but these are rather mental reactions, physical reactions can be slowed down. He gets tired easily and is very sensitive to pain. He loves silence, in a noisy room he practically cannot concentrate, is restrained in expressing feelings, prone to introspection. In communication with people, he is indecisive and constrained, his voice is quiet. He does not like noisy companies, and generally prefers to stay apart. The eyes are lively and intelligent, the gaze is mobile. He loves loneliness, so the social circle is quite narrow. As a rule, they are not aggressive and not brave, but on the contrary, they can be compassionate and cowardly. He reacts to troubles with an increased need for solitude, and is quite resistant to alcohol.

Just as in the case of physique, for the characteristics of temperament Sheldon introduced a quantitative assessment of each of the types of temperament in this particular individual. On this scale, as in the case of physique, 1 is the absolute minimum of the severity of this component, and 7 is the absolute maximum.

Sheldon’s typology took root most quickly in sports, because there the correlation between physique and temperament is seen especially clearly and quickly. For this reason, many studies on the applicability of Sheldon’s typology are sporty, since more material has been accumulated in this area. It is clear that the ideal type of an athlete is a combination of pure mesomorphism and pure somatotonia, i. e. pure somatotonic mesomorph. He is strong, tireless, courageous, well-built and strong, has a good sports anger. He prefers not one kind of sport, but different ones, therefore, such athletes make excellent all-rounders.

There are also ectomorphs in sports. These are slender and flexible guys who can achieve excellent results in some team sports, for example, table tennis, badminton … They often appear in athletics and swimming. But they are not hardy enough, for this reason it is useless to count on them in athletic sports. In addition, they are strongly closed in on themselves, due to a fairly developed cerebrotonia. Because of this, it is difficult to rely on them also in team sports, because they get along with the team so-so. They are individualists.

There are no endomorphs in sports. But there are mesomorphs with an endomorphic bias. These are good-natured athletes, big and powerful, getting along well with the team. In sports, such people are known among weightlifters, in Greco-Roman wrestling, among hammer throwers . ..

Also a brilliant sports type is the so-called ectomedial, man – the middle between mesomorph and ectomorph. This is a wiry person, often with colossal bursts of energy and high intelligence. Due to these qualities in sports, such people achieve amazing success. There are many such people in those sports that require a combination of endurance, sports anger with a strong intellect. Examples of such sports are, say, football and hockey. … Such people achieve great success not only in sports. They are where a combination of intelligence and good physical development is needed. This is a kind of “golden mean” type in Sheldon’s temperament scale. Among others, V. Vysotsky, beloved by us, belonged to them.

This text is an introductory fragment.

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