How to Exercise and Eat for Your Body

Chasing a fitness or physique goal? Looking at how you eat and exercise right now are crucial parts of starting off right. So is knowing your body type.

Here’s why it’s important: Knowing your body’s natural tendencies can help you work with your body, rather than against it. That way, you can customize your nutrition and exercise plan to fit your needs and set realistic goals to help you succeed.

Take our test to find out your body type, your ideal workout style and programs, and the best supplements for your goals!

You are primarily an endomorph.

Endomorph:
Mesomorph:
Ectomorph:

Your answers indicate you are an endomorph. This can mean you build muscle easily, but might struggle to keep off body fat. Here’s what that means for your nutrition and training:

• Get your heart pumping and stay active every day.
• Lift moderate weights with short rests and a quick training pace.
• To lose fat, use a calorie calculator to help you establish a caloric deficit.
• Avoid junk food if weight loss is your goal.

To learn more about how to train for your specific body type, check out the guide, “Training Tips to Match Your Body Type.” Here are your next steps to train for your body type:

1. Pick a high-energy workout plan.

A fast and sweaty workout program will help you control your weight while holding onto muscle. Here are the most popular ones from BodyFit:

2. Calculate your macronutrient ratio.

Looking to dial in your nutrition for weight control and maximum energy? Consider tracking your macros. These are the amounts of protein, fats, and carbohydrates (as well as alcohol) making up your diet. Paul Salter, RD, shows you how to set them for your goal in the article, “Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM. “

3. Learn about the best fat-loss supplements.

Supplements can help you accelerate your results once you have your calories and training in place. Krissy Kendall, Ph.D., shares her recommendations in the article, 5 Ways to Up Your Fat-Loss Supplement Game.”

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies, regardless of their background or body type. Join a fitness community that’s over 2 million people strong!

You are primarily an endomorph.

Endomorph:
Mesomorph:
Ectomorph:

Your answers indicate you are an endomorph. This can mean you build muscle easily, but might struggle to keep off body fat. Here’s what that means for your nutrition and training:

• Get your heart pumping and stay active every day.
• Lift moderate weights with short rests and a quick training pace.
• To lose fat, use a calorie calculator to help you establish a caloric deficit.
• Avoid junk food if weight loss is your goal.

To learn more about how to train for your specific body type, check out the guide, “Training Tips to Match Your Body Type.” Here are your next steps to train for your body type:

1. Pick a high-energy workout plan.

A fast and sweaty workout program will help you control your weight while holding onto muscle. Here are the most popular ones from BodyFit:

2. Calculate your macronutrient ratio.

Looking to dial in your nutrition for weight control and maximum energy? Consider tracking your macros. These are the amounts of protein, fats, and carbohydrates (as well as alcohol) making up your diet. Paul Salter, RD, shows you how to set them for your goal in the article, “Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM.”

3. Learn about the best fat-loss supplements.

Supplements can help you accelerate your results once you have your calories and training in place. Krissy Kendall, Ph.D., shares her recommendations in the article, “5 Ways to Up Your Fat-Loss Supplement Game.”

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies, regardless of their background or body type. Join a fitness community that’s over 2 million people strong!

You are primarily a

mesomorph.

Endomorph:
Mesomorph:
Ectomorph:

Your answers indicate you are a mesomorph. This can mean you have a naturally fit build and can gain muscle and burn fat more easily than other body types. Here’s how it can impact your exercise and nutrition:

• Strength train fairly often, for workouts lasting 45-60 min.
• Train with moderate to heavy weights at a moderate pace, without resting too long between sets.
• Play sports and/or do cardio on a regular basis for health and energy.
• Stick to a healthy diet to stay lean and muscular and watch for slow-creeping fat gains

1. Pick a muscle-building workout plan.

A mesomorph can handle high volume and heavy weights. Push yourself in the gym with one of these popular programs from BodyFit:

2. Calculate your macronutrient ratio.

Looking to gain muscle? Lean out? Either way, consider tracking your macros. These are the amounts of protein, fats, and carbohydrates (as well as alcohol) making up your diet. Paul Salter, RD, shows you how to set them for your goal in the article, “Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM.”

3. Learn about the best weight-gain supplements.

Supplements can help you accelerate your muscle-building and fat-loss results once you have your calories and training nailed down. Krissy Kendall, Ph.D., shares her recommendations in the article, “8 Proven Supplements for Muscle Growth and Strength. “

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies, regardless of their background or body type. Join a fitness community that’s over 2 million people strong!

You are primarily a

mesomorph.

Endomorph:
Mesomorph:
Ectomorph:

Your answers indicate you are a mesomorph. This can mean you have a naturally fit build and can gain muscle and burn fat more easily than other body types. Here’s how it can impact your exercise and nutrition:

• Strength train fairly often, for workouts lasting 45-60 min.
• Train with moderate to heavy weights at a moderate pace, without resting too long between sets.
• Play sports and/or do cardio on a regular basis for health and energy.
• Stick to a healthy diet to stay lean and muscular and watch for slow-creeping fat gains

1.

Pick a muscle-building workout plan.

A mesomorph can handle high volume and heavy weights. Push yourself in the gym with one of these popular programs from BodyFit:

2. Calculate your macronutrient ratio.

Looking to gain muscle? Lean out? Either way, consider tracking your macros. These are the amounts of protein, fats, and carbohydrates (as well as alcohol) making up your diet. Paul Salter, RD, shows you how to set them for your goal in the article, “Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM.”

3. Learn about the best weight-gain supplements.

Supplements can help you accelerate your muscle-building and fat-loss results once you have your calories and training nailed down. Krissy Kendall, Ph.D., shares her recommendations in the article, “8 Proven Supplements for Muscle Growth and Strength.”

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies, regardless of their background or body type. Join a fitness community that’s over 2 million people strong!

You are primarily an

ectomorph.

Endomorph:
Mesomorph:
Ectomorph:

Your answers indicate you are an ectomorph. This means you might burn fat easily, but struggle to add muscle. Here’s what that means for your nutrition and training:

• Lift fairly heavy weights with longer rests between sets.
• Don’t add any extra volume or work to your workouts.
• Don’t overdo cardio or conditioning work.
• Be prepared to eat a lot if you want to gain muscle. Hit the protein, don’t fear carbs, and never leave the table less than full.

To learn more about how to train for your specific body type, check out the guide, “Training Tips to Match Your Body Type.” Here are your next steps to train for your body type:

1. Pick a muscle-building workout plan.

Want to grow? A systematic program featuring moderate to heavy weights can help you add muscle without burning too many calories. Here are the most popular ones from BodyFit:

2. Calculate your macronutrient ratio.

Looking to dial in your nutrition for solid muscle gains? Consider tracking your macros. These are the amounts of protein, fats, and carbohydrates (as well as alcohol) making up your diet. Paul Salter, RD, shows you how to set them for your goal in the article, “Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM.”

3. Learn about the best weight-gain supplements.

Supplements can help you accelerate your muscle-building results once you have your calories and training nailed down. Krissy Kendall, Ph.D., shares her recommendations in the article, “8 Proven Supplements for Muscle Growth and Strength.”

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies, regardless of their background or body type. Join a fitness community that’s over 2 million people strong!

You are primarily an

ectomorph.

Endomorph:
Mesomorph:
Ectomorph:

Your answers indicate you are an ectomorph. This means you might burn fat easily, but struggle to add muscle. Here’s what that means for your nutrition and training:

• Lift fairly heavy weights with longer rests between sets.
• Don’t add any extra volume or work to your workouts.
• Don’t overdo cardio or conditioning work.
• Be prepared to eat a lot if you want to gain muscle. Hit the protein, don’t fear carbs, and never leave the table less than full.

To learn more about how to train for your specific body type, check out the guide, “Training Tips to Match Your Body Type.” Here are your next steps to train for your body type:

1. Pick a muscle-building workout plan.

Want to grow? A systematic program featuring moderate to heavy weights can help you add muscle without burning too many calories. Here are the most popular ones from BodyFit:

2.

Calculate your macronutrient ratio.

Looking to dial in your nutrition for solid muscle gains? Consider tracking your macros. These are the amounts of protein, fats, and carbohydrates (as well as alcohol) making up your diet. Paul Salter, RD, shows you how to set them for your goal in the article, “Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM.”

3. Learn about the best weight-gain supplements.

Supplements can help you accelerate your muscle-building results once you have your calories and training nailed down. Krissy Kendall, Ph.D., shares her recommendations in the article, “8 Proven Supplements for Muscle Growth and Strength.”

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies, regardless of their background or body type. Join a fitness community that’s over 2 million people strong!

Your body is between an

endomorph and a mesomorph.

Your answers indicate you have characteristics of both mesomorph and endomorph body types. This means you might build muscle easily, but might struggle to keep off body fat. Here’s what that means for your nutrition and training:

• Get your heart pumping and stay active every day.
• Lift moderate weights with short rests and a quick training pace.
• To lose fat, use a calorie calculator to help you establish a caloric deficit.
• Avoid junk food if weight loss is your goal.

To learn more about how to train for your specific body type, check out the guide, “Training Tips to Match Your Body Type.” Here are your next steps to train for your body type:

1. Pick a high-energy workout plan.

A fast and sweaty workout program will help you control your weight while holding onto muscle. Here are the most popular ones from BodyFit:

2. Calculate your macronutrient ratio.

Looking to dial in your nutrition for weight control and maximum energy? Consider tracking your macros. These are the amounts of protein, fats, and carbohydrates (as well as alcohol) making up your diet. Paul Salter, RD, shows you how to set them for your goal in the article, “Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM.”

3. Learn about the best fat-loss supplements.

Supplements can help you accelerate your results once you have your calories and training in place. Krissy Kendall, Ph.D., shares her recommendations in the article, 5 Ways to Up Your Fat-Loss Supplement Game.”

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies, regardless of their background or body type. Join a fitness community that’s over 2 million people strong!

Your body is between an

endomorph and a mesomorph.

Your answers indicate you have characteristics of both mesomorph and endomorph body types. This means you might build muscle easily, but might struggle to keep off body fat. Here’s what that means for your nutrition and training:

• Get your heart pumping and stay active every day.
• Lift moderate weights with short rests and a quick training pace.
• To lose fat, use a calorie calculator to help you establish a caloric deficit.
• Avoid junk food if weight loss is your goal.

To learn more about how to train for your specific body type, check out the guide, “Training Tips to Match Your Body Type.” Here are your next steps to train for your body type:

1. Pick a high-energy workout plan.

A fast and sweaty workout program will help you control your weight while holding onto muscle. Here are the most popular ones from BodyFit:

2. Calculate your macronutrient ratio.

Looking to dial in your nutrition for weight control and maximum energy? Consider tracking your macros. These are the amounts of protein, fats, and carbohydrates (as well as alcohol) making up your diet. Paul Salter, RD, shows you how to set them for your goal in the article, “Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM. “

3. Learn about the best fat-loss supplements.

Supplements can help you accelerate your results once you have your calories and training in place. Krissy Kendall, Ph.D., shares her recommendations in the article, “5 Ways to Up Your Fat-Loss Supplement Game.”

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies, regardless of their background or body type. Join a fitness community that’s over 2 million people strong!

Your body is between an

ectomorph and a mesomorph.

Your answers indicate you have characteristics of both ectomorph and mesomorph body types. This means you might burn fat easily, but struggle to add muscle. Here’s what that means for your nutrition and training:

• Lift fairly heavy weights with longer rests between sets.
• Don’t add any extra volume or work to your workouts.
• Don’t overdo cardio or conditioning work.
• Be prepared to eat a lot if you want to gain muscle. Hit the protein, don’t fear carbs, and never leave the table less than full.

To learn more about how to train for your specific body type, check out the guide, “Training Tips to Match Your Body Type.” Here are your next steps to train for your body type:

1. Pick a muscle-building workout plan.

Want to grow? A systematic program featuring moderate to heavy weights can help you add muscle without burning too many calories. Here are the most popular ones from BodyFit:

2. Calculate your macronutrient ratio.

Looking to dial in your nutrition for solid muscle gains? Consider tracking your macros. These are the amounts of protein, fats, and carbohydrates (as well as alcohol) making up your diet. Paul Salter, RD, shows you how to set them for your goal in the article, “Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM.”

3. Learn about the best weight-gain supplements.

Supplements can help you accelerate your muscle-building results once you have your calories and training nailed down. Krissy Kendall, Ph.D., shares her recommendations in the article, “8 Proven Supplements for Muscle Growth and Strength.”

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies, regardless of their background or body type. Join a fitness community that’s over 2 million people strong!

Your body is between an

ectomorph and a mesomorph.

Your answers indicate you have characteristics of both ectomorph and mesomorph body types. This means you might burn fat easily, but struggle to add muscle. Here’s what that means for your nutrition and training:

• Lift fairly heavy weights with longer rests between sets.
• Don’t add any extra volume or work to your workouts.
• Don’t overdo cardio or conditioning work.
• Be prepared to eat a lot if you want to gain muscle. Hit the protein, don’t fear carbs, and never leave the table less than full.

To learn more about how to train for your specific body type, check out the guide, “Training Tips to Match Your Body Type.” Here are your next steps to train for your body type:

1. Pick a muscle-building workout plan.

Want to grow? A systematic program featuring moderate to heavy weights can help you add muscle without burning too many calories. Here are the most popular ones from BodyFit:

2. Calculate your macronutrient ratio.

Looking to dial in your nutrition for solid muscle gains? Consider tracking your macros. These are the amounts of protein, fats, and carbohydrates (as well as alcohol) making up your diet. Paul Salter, RD, shows you how to set them for your goal in the article, “Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM.”

3. Learn about the best weight-gain supplements.

Supplements can help you accelerate your muscle-building results once you have your calories and training nailed down. Krissy Kendall, Ph.D., shares her recommendations in the article, “8 Proven Supplements for Muscle Growth and Strength.”

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies, regardless of their background or body type. Join a fitness community that’s over 2 million people strong!

The three basic human body types are the endomorph, the mesomorph, and the ectomorph. These categories, or “somatotypes,” were developed in the 1940s by psychologist William Herbert Sheldon. And while some aspects of Sheldon’s system have been debunked, contemporary research has confirmed that body type does have implications for athletic performance.

For example, a 2018 study in the journal PLoS One found that mesomorph men performed better than ectomorphs on squat and bench press tests. Their conclusion was that body type could predict as much as a third of strength potential. On the cardio side, a 2005 study published in the British Journal of Sports Medicine found that combination mesomorph-ectomorphs showed the greatest ability to improve their aerobic capacity in training.

Despite what it might feel like at times, you’re not completely bound to one category or the other! Research has shown that both diet and training can influence your somatotype, allowing you to change the script over time. Here’s what all three body types should know to help make the most of their potential.

Ectomorph Body Type

• Naturally lean
• Struggles to gain muscle
• Narrow shoulders and hips
• Fast metabolism

An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when gaining muscular weight is their biggest goal. People who battle to gain muscle are often known as “hardgainers.”

Ectomorphs tends to have a lean build, long limbs, and small muscle bellies. Even if an ectomorph manages to put on weight, they may still look skinnier than they are, particularly in the calves and forearms.

Being an ectomorph doesn’t mean you’re doomed to be weak, though. You can still get remarkably strong, and you can be every bit as fit and healthy as someone who looks larger and more muscular. But if you want to gain weight, you’d better be prepared to eat like you’ve never eaten before.

Mesomorph Body Type

• Narrow hips and clavicles
• Small joints (wrist/ankles)
• Thin build
• Stringy muscle bellies
• Long limbs

The mesomorph has a middle-of-the-road build that includes the best of both worlds. They tend to have wide shoulders, a narrow waist, relatively thin joints, and round muscle bellies.

In short, if you’re a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this mean you can do nothing, eat everything, and get away with it forever? Definitely not!

You should still eat well and train according to your body type, but you may be able to “bounce back” from being out of shape more easily than the other two body types, gaining muscle and burning fat with comparative ease. +

Endomorph Body Type

• Heavier bone structure
• Squarer torso
• Wider waist, larger hips
• Slower metabolism

An endomorph tends to gain weight easily and struggle to lose it. Their build is a little wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter limbs. They may have more muscle than either of the other body types, but they often struggle to gain it without significant amounts of accompanying body fat. If you ever feel like you gain 5 pounds simply walking past a donut shop, you may be an endomorph.

This definitely doesn’t mean that an endomorph is somehow less healthy. They can actually have some strength-training advantages due to their additional muscle mass. But if and when they decide to lean out, it’ll take hard work!

Want to go in-depth on training for your body type? Check out the guide, “Training Tips to Match Your Body Type.” To get systematic about your success in all areas, use Bodybuilding. com’s other most popular fitness calculators:

What is My Body Type? How to Determine Yours

The next time you go to the gym, take a look around the room at all the different body shapes and sizes.

Do you notice people who seem to build muscle so much easier than others?

Are there people who can’t lose the extra weight no matter what they do, and others who seem to lose effortlessly?

Have you struggled with gaining muscle or losing weight and feel like you’ve tried it all without success?

If you have, then you know that what works for one person doesn’t always work for others. Your body type may have a lot to do with what works best for you. The term for body type classification is somatotype.

Today, we’re going to discuss body types:

• The three main components that make up the somatotype
• The multiple body types
• Methods used to determine somatotype numbers
• The three component types and diets

But first, a little history on how the somatotypes were found.

The History of Somatotypes

Determining the three main components of body types is largely credited to American psychologist William H. Sheldon. He conducted a study in 1940 on 4,000 male college students to describe human physique. 

Each student stood naked in the same pose and had photos taken of their front, back, and side. The photos were then analyzed and the same three components came up again and again:

• Endomorph: Round and soft body type with relaxed, comfortable, and extroverted personality traits. Named for the endoderm, or the innermost layer of a developing embryo forming the digestive organs, stomach, and intestines.
• Mesomorph: Square and muscular body type with dynamic, assertive, and aggressive personality traits. Named for the mesoderm, the middle layer forming the muscle and bones of a developing embryo.
• Ectomorph: Thin and fine-boned body type with thoughtful, introverted, and sensitive personality traits. Named for the ectoderm, or the outermost layer which forms the nerves, brain, skin, and sensory organs.

While his research was monumental, some criticized that his theory was flawed as not all types correlated with their personality traits. There are outliers, and correlation does not mean causation all the time.

Still, his methods and theory have continued to be used, even today. For better or worse, somatotype theory is used in criminology based on both body types and personality traits. 

They are also used in fitness when determining: 

• Body shape
• Work out methods
• Diets that fit best for different bodies

Degrees of Body Types

Though there are three main body type components, there are different degrees of each. Most people will be “mostly” one body type but also have degrees of another. 

It’s entirely possible to be an ecto-mesomorph or a meso-endomorph or a balanced-morph. That just means that all three of your calculated numbers match (like 444 or 111).

All of the three components are represented equally in this instance.

Let’s take a look at both of the methods that have been used, starting with Sheldon’s method. Then we’ll discuss the Heath-Carter Method, which is used much more today, especially in athletes.

How Do I Figure Out What My Body Type Is?

Are you interested in finding out what your body is? There are two different methods to use that can help determine your body type:

• The Trunk Index Method: This method was created by William H. Sheldon. He analyzed thousands of people’s images and body proportions to determine the three main components of body types used today.
• The Heath-Carter Method: This method was created by Barbara Honeyman Heath and Lindsay Carter. At one time, Heath was an assistant to Sheldon, and they clashed on their ideals about somatotypes. Ultimately, she teamed up with Carter to develop their method.

The Trunk Index Method

Sheldon’s method is more simplistic than the Heath-Carter Method. According to Sheldon, a person’s Trunk Index measurement would stay constant throughout their adult life, regardless of weight fluctuations.

This is the main difference between the two methods. Heath argued a person’s somatotype changes over time with body and muscle mass fluctuations.

Sheldon even believed that there was a relationship between somatotype and personality. To determine your somatotype using his method, you’ll need to determine your:

• Trunk Index (ratio based on upper and lower torso measurements)
• Height
• Weight
• Age

Upper trunk is from the neck and shoulders to just above the waistline. The lower trunk measurement is taken from below the waistline to the bottom of the glutes.

It makes sense that Sheldon’s theory was flawed, mainly due to weight fluctuations and age. As we age, our body usually changes, so it stands to reason that our body type might change as well.

To figure out your somatotype numbers, you can check out this website. At the top of the page, there are links to:

• Take measurements
• Assess the measurements
• Charts for males and females
• How to calculate your Degree of Balance (more on that in a minute)

The Heath-Carter Method

This method is much more involved and includes taking additional measurements. The Heath-Carter Method is the one that is actually used today, mainly on athletes. 

Heath objected to Sheldon’s methods of obtaining data as well as his eugenic views. After working with him on Atlas of Men, she went off on her own, and along with Carter, modified somatotype techniques.

How to Measure Your Body

The instruction manual to determine your somatotype can be found in PDF form here. Measurements of the body will need to be taken and calculated using their formulas. Additional equipment will be needed, including:

• Scale (to measure weight)
• Height scale (to measure height)
• Tape measure
• Skinfold caliper
• Small sliding caliper

Measurements should be taken on the larger side of the body part, and noted which side was taken. To confirm measurements, go back and redo them twice. If there is a discrepancy, average the numbers.

Calipers will be used to take the following measurements:

• Triceps skinfold
• Calf skinfold
• Subscapular skinfold (shoulder blade)
• Supraspinal skinfold (love handle)
• Medial calf skinfold
• Girth of the humerus (bicep) at largest point, flexed and tensed
• Girth of the femur (thighbone)  

Due to the types of measurements and accuracy needed down to the millimeter, it’s best to have a professional do these. However, if you have the right tools, you can certainly try this out yourself.

Somatotype Use in Athletes

There are many reasons why body type is used in sports, including:

• Preventing injury
• Aiding in recovery
• Determining playing position
• Determining competition levels
• Identifying strength in particular talents

The main reason that the Heath-Carter Method is used to prevalently today is due to its complexity. Body and fat mass are taken into consideration, as well as age.

It’s not uncommon for people’s somatotype to change over time as they age and their body changes.

This study on children shows that even as a youth, our body type can change. Children were measured at 4, 6, 9, and 12 years old.

The results showed:

• Endomorphs changing in the mid trunk
• Mesomorphs changing in the upper trunk
• Ectomorphs staying relatively unchanged

Here, 22 young Korean soccer players were measured and their somatotypes determined using the Heath-Carter Method. Most were ectomorphic and mesomorphic somatotypes.

Using this data, researchers were able to determine:

• Where to place each player based on body type
• Which players needed to focus on increasing muscle mass 
• Which players needed to focus on reducing fat mass
• Measures to take to reduce the risk of injury and how to aid in recovery

When it comes to professional Italian gymnasts, somatotype is used to determine who would best reach elite levels. The most elite tend to be more mesomorphic than endomorphic.

The impact of high-intensity training is also studied in gymnasts who practice the sport for long periods of time.

Using data provided to calculate the somatotype can also help coaches determine the right apparatus for each body type.

Somatotype Use in Weightlifters

Weightlifters have also been studied by body type. Some results found could help better determine future weight classes:

• Lightweight class tends to be ectomorphic or balanced mesomorphs
• Heavyweight class tends to be endomorphic mesomorphs
• As weight class increases, mesomorphy and endomorphy increase while ectomorphy decreases

Can determining somatotype also predict health conditions? Let’s take a look.

Somatotypes and Health

When it comes to your health, it turns out that your body type might be an indicator of certain conditions or diseases.  

Those with a dominant mesomorphy and marked endomorphy are most susceptible to liver disease and high blood pressure. They also tend to suffer from:

This study of 247 medical students determined that endomorphic mesomorphy body types tend to have higher body fat mass. This makes sense given the body type structures provided earlier.

Here we have two separate studies, both on Bulgarians with type 2 diabetes. One was on 212 female patients and the other included 169 male patients.

In both studies, the Bulgarian patients were outliers from other countries. In both male and female Bulgarian patients, the dominant body type was mesomorphy.

However, the other countries noted dominant endomorphic body types in both males and females.

The Endomorph Body Type

Endomorphs tend to be pear-shaped, with smaller limbs and shoulders and rounder bodies. They will likely carry most of their fat around their hips, thighs, and lower stomach area.

Carrying extra body fat puts endomorphs at higher risk for certain diseases, including:

• Heart disease
• Depression
• Diabetes
• Gallbladder issues
• Infertility
• High blood pressure

Unfortunately for endomorphs, they don’t usually lose weight with diet alone. A well-intentioned workout plan is needed to keep their weight in check. Luckily though, they do tend to build muscle fairly easily.

Endomorph Fitness Plan

You’ll want to have a solid plan of action in place as an endomorph. Fitness will always be a part of your life, the key is to keep at it and combine it with proper nutrition.

For the best results, the endomorph body type requires both cardio and weight lifting. Include two to three days of 30 – 60 minutes of cardio each day. The type is up to you, but consider trying out HIIT to see how you like it.

As far as weight lifting, the endomorph body type wants to focus on large muscle groups and compound exercises. Do circuit training with small rest periods between each set.

This will increase muscle mass while keeping metabolic rates high, burning the most amount of fat.

Endomorph Diet Plan

To keep weight at bay while building muscle, the endomorph body type will need to pay attention to their diet. 

Avoid simple carbs (white pasta, bread, sugary foods) and instead choose complex carbs (vegetables, whole grains, fruits).

The American Council of Exercise (ACE) suggests that eating these ratios could work best:

• Carbs – 30%
• Protein – 35%
• Fat – 35%

The closest diet plan with these ratios would be the Paleo Diet. Eating a breakfast high in protein will get your metabolism going and set you up for a productive day.

The Mesomorph Body Type

Mesomorphs tend to have the best body type for bodybuilding. They are able to gain or lose weight more easily than other body types. They also have natural strength and build muscle easily.

This somatotype has a smaller waist with wider shoulders. Those who want to stay lean will have to pay attention to their diet.

A good diet and exercise regime will allow them to maintain a lean figure with nice muscle definition.

Golden Era Legend, Larry Scott

Here are some Golden Era bodybuilders who are true mesomorphs:

Now, we’ll take a look at the right fitness and diet plan to help mesomorphs reach their goals.

Mesomorph Fitness Plan

Like endomorphs, mesomorphs will do well with a mix of cardio and weight training as part of their fitness regime. Switch up HIIT and steady-state cardio two or three times a week.

For weight training, mixing up your routine will help reduce boredom, plateaus, and increase muscle growth. Train anywhere from three to five times a week depending on your goals.

Run the rack by starting with a lighter weight with higher reps, then the next set with a heavier weight and fewer reps, and so on. Do staggered sets and work one muscle group while you’re resting another between sets.

The great thing about being a mesomorph is that you can change up your routine or not, and still see progress. As long as you are consistent, you’ll likely get the results you’re after.

Mesomorph Diet Plan

One thing mesomorphs need to pay attention to is their macros. Too much carbohydrate and fat intake can cause unwanted weight gain. Not enough protein can inhibit muscle growth.

For the most part, mesomorphs will want to eat equal amounts of carbs, fat, and protein. However, depending on if they want to bulk or cut, they will need to adjust their fat and carb intake.

When looking to increase muscle mass, mesomorphs will likely need to increase calories to compensate. Their success will be dependent on the types of foods they eat. 

Eating a whole foods diet in place of simple carbs and less nutritious food will reduce results. Stick with:

• Vegetables
• Fruits
• Whole grains
• Complex carbs
• Healthy fats

Include a little bit of protein in each meal to maintain muscle growth, repair, and recovery.

The Ectomorph Body Type

An ectomorph has the smallest frame, long and lean with a thin build. Most models are ectomorphs. In the fitness world, they are considered “hard gainers” – unable to gain weight or muscle easily.

This body type may seem like it has it made in regards to weight and metabolism, but it’s not without its struggles. As ectomorphs age, their metabolism will likely slow down, which can result in increased body fat.

Ectomorphs may not have to work as hard to lose weight, but they do struggle with increasing muscle mass more so than either of the other body types.

They also can’t just eat anything they want if they want to keep their body fat and muscle mass in correct proportions.

Ectomorph Fitness Plan

If increasing muscle strength and overall mass is the goal, ectomorphs should focus on weight training over cardio. Keep cardio at a minimum, once to three times a week at no more than 30 minutes per session.

As for weight lifting, the ectomorphy body type will want to lift heavy and often to promote muscle growth. Consider focusing on one or two muscle groups per day, and then do a total body workout once or twice a week.

To build muscle, weight training should be on schedule two to four days a week. Include cardio on off days and incorporate at least one rest day per week to allow the body to recover.

Ectomorph Diet Plan

While it may seem that ectomorphs can eat whatever they want without consequence, that’s not the case. Eating unhealthy, processed foods that are high in sugar and simple carbs can cause unwanted body fat.

To stay lean and help stimulate muscle growth, ectomorphs should eat smaller meals more often throughout the day. ACE Fitness recommends the following ratios of macros:

• Carbs – 50%
• Protein – 25%
• Fat – 25%

Choose whole foods that are nutrient-dense and are high in fiber. If building muscle is the goal, then you’ll want to increase calories to sustain energy, promote muscle repair and recovery.

Summary

Whether you are an ectomorph, mesomorph or endomorph body type, there are ways to get the body you want. Finding out what body type you are might help you leverage your fitness and diet to meet your goals.

If you’ve struggled with gaining or losing weight, or figuring out why you aren’t building muscle, figure out your body type.

It might be just the insight you need to change up your routine to work with your body instead of against it. Knowing your body type may also help with warding off diseases or other health conditions you might be prone to.

Start with the Trunk Index Method, then try out the Heath-Carter Method if you have the tools or access to someone who does. Compare the two methods to see if they differ or agree on your body type.

You can also take a quiz to determine which body type you are based on your answers. It might not be as accurate, but it’s a starting point.

This link discusses a 25 Body Type System and has a quiz for males and females if you’re interested in something more in-depth.

Have you determined what body type you are? Has it helped you meet weight loss/gain and training goals? Let us know in the comments below!

Disclaimer: None of the individuals and/or companies mentioned necessarily endorse Old School Labs or COSIDLA Inc. products or the contents of this article. Any programs provided for illustration purposes only. Always consult with your personal trainer, nutritionist and physician before changing or starting any new exercise, nutrition, or supplementation program.

This Simple Body Type Quiz Will Help You Determine Your Somatotype

Any extra weight that you carry can put additional strain on your heart and muscles. And some people find it really tough to shed the extra pounds no matter how hard they exercise.

So, why is it that some people seem to have such luck with sculpting the body they want? And others have no success no matter how hard they try?

The reason lies in a poor understanding of somatotypes, or body types.

This body type quiz will help you discover your body type and how to best take care of it. 

Body Type Quiz Q & A

You have to figure out what a healthy plate of food looks like and what a decent exercise program is for you.

The first thing to know before you begin the body type quiz is that there are three primary somatotypes. But most people are a combination of at least two types.

The three somatotypes are endomorph, ectomorph and mesomorph.

Endomorphs have shorter, wider frames with powerful legs and narrow shoulders.

Ectomorphs are tall and slender with long, lean limbs.

Mesomorphs have proportional hip-to-shoulder ratios with an even distribution of muscle and fat.

How To Put Yourself in an Accelerated Cycle of Growth

By Vishen Lakhiani

By the end of this Masterclass, you will walk away with the tools and techniques you need to automate your personal growth and unlock your extraordinary potential.

Reserve My Spot

Where do you fall between the three somatotypes? Ask yourself the following:

1. What is your gender?

Gender is important because it may help you determine your ideal fitness routine.

For example, male mesomorphs (people with an athletic physique) might want to build muscle and utilize weightlifting workouts. But female mesos may benefit from high-intensity interval training (HIIT).

2. What is your shoulder to hip ratio?

The answer to this question is one of the primary distinctions between the different somatotypes (body types).

Endomorphs usually have much broader hips than shoulders, resulting in a pear-shaped look. Mesomorphs tend to have wider shoulders than hips, especially for males. Ectomorphs tend to have proportional hip to shoulder ratios. 

3. How does your waist compare to hips and shoulders?

Women with an hourglass figure (read: a waist that’s significantly smaller than the hips and shoulders) and men with broad shoulders and a narrow waist are likely in the mesomorph category. 

In comparison, ectomorphs often have the same hip, shoulders, and waist. By comparison, endomorphs struggle with a larger waist and narrow shoulders.

4. Where do you store excess weight?

Mesomorphs tend to gain and lose weight in an even distribution across their bodies.

Endomorphs store weight in their thighs and hips. Ectomorphs don’t store much excess weight at all.

5. What’s your fitness challenge?

Endomorphs are often burdened by thick legs and arms. It’s easy to build muscle but tough to lose fat.

On the other hand, ectomorphs inherently have low muscle mass and need to work hard to increase it. For ectos, weight training is the way to go.  

6. What does your body look like?

This has to do with general appearance. Long and narrow figures are associated with ectomorphs while endomorphs usually have softer, rounder bodies.

If your body seems rugged and has a square or triangular shape, you are likely a mesomorph.

7. What’s your wrist size?

Encircle your wrist with the middle finger and thumb of your other hand.

If the fingers overlap, you’re probably an ectomorph.

If your fingers just touch, you’re likely a mesomorph.

And if your fingers don’t touch at all, you’ve probably got some endomorph in your gene pool.

Like the jeans test, this is not an exact science but another quick test for identifying your body type.

The Final Question

Congratulations, you’ve just completed the body type quiz. And you probably realize that your body displays the characteristics of at least two body types.

With this knowledge in mind, you can look for a workout routine that hits all the problematic areas of your body. And don’t forget to be mindful of your diet, because it’s both diet and exercise that contribute to your overall wellbeing and appearance.

Which body type fits your physique? Share your results in the comments below.

Somatotypes of Canadian Men and Women on JSTOR

Abstract

The Canadian YMCA-LIFE Program (a nation-wide testing program to evaluate lifestyle and physical fitness) provided an opportunity to examine the somatotype characteristics of’a large sample of the Canadian adult population. A total of 13,599 subjects (8,970 males and 4,629 females) ages 15 to 69 were somatotyped by the Heath-Carter anthropométrie rating method as part of a YMCA testing program conducted over a three year period 1976-78. Somatotype distributions for age and sex specific sub-groups were compared using analysis of variance to test for differences among the mean somatotypes, and also to test for differences in the somatotype dispersion among the groups. The findings showed that men age 30 and over were more endo mesomorphic than younger men. No significant shift in male somatotypes beyond the age of 30 was observed. For women there were no differences in somatotype among those age 15 to 39 years, or among those age 40 and over, hut the older women were significantly less ectomorphic and more meso endomorphic than the younger women. At all ages sexual dimorphism was similar, women were more endomorphic and less mesomorphic than men with both sexes similar in terms of ectomorphy. Somatotype dispersion was consistent across groups indicating no age or sex trends in terms of dispersion. The mean somatotype for males 30 years of age and over was 4 -5¹/² and for males under the age of 30, 3½-5-2. For females 40 years of age and over the mean somatotype was 5-4½-2 and for females under 40 years of age 4½-4-2½.

Journal Information

A worldwide forum for state-of-the-art ideas, methods, and techniques in the field, Human Biology focuses on genetics in its broadest sense. Included under this rubric are: human population genetics, evolutionary and genetic demography, quantitative genetics, evolutionary biology, ancient DNA studies, biological diversity interpreted in terms of adaptation (biometry, physical anthropology), and interdisciplinary research linking biological and cultural diversity (inferred from linguistic variability, ethnological diversity, archaeological evidence, etc.)

Publisher Information

Wayne State University Press is a distinctive urban publisher committed to supporting its parent institution’s core research, teaching, and service mission by generating high quality scholarly and general interest works of global importance. Through its publishing program, the Press disseminates research, advances education, and serves the local community while expanding the international reputation of the Press and the University.

(PDF) Analyzing the effects of exercise prescribed based on health-related fitness assessment among different somatotypes

89

Vijayakumar Kathirgamam, et al. Journal of Health Sciences 2020;10(1):83-89 http://www.jhsci.ba

1994;26(5):597-612.

https://doi.org/10.1002/ajim.4700260503.

13. Amigó I, Alfredo I. Height, weight, somatotype and body composition in

elite Spanish gymnasts from childhood to adulthood. Apunts Med Esport

2009;61:18-28.

14. Sanchez-Munoz C, Sanz D, Zabala M. Anthropometric characteristics,

body composition and somatotype of elite junior tennis players. Br J Sports

Med 2007;41(11):793-9.

https://doi.org/10.1136/bjsm.2007.037119.

15. BarBend. Are the Somatotypes Ectomorph, Mesomorph, and Endomorph

Relevant in Training? BarBend; 2019. Available from: https://www.barbend.

com/somatotypes-ectomorph-mesomorph-endomorph. [Last accessed

10 November 2019].

16. Ehrman J. ACSM’s Resource Manual for Guidelines for Exercise Testing

and Prescription. Philadelphia, PA: Wolters Kluwer, Lippincott Williams et

Wilkins; 2013.

17. Costanzo D. ACSM certication. ACSM’s Health Fitness J 2006;10(4):38-9.

https://doi.org/10.1249/00135124-200607000-00011.

18. Paternostro-Bayles M. The role of a job task analysis in the development of

professional certications. ACSM Health Fitness J 2010;14(4):41-2.

https://doi.org/10.1249/t.0b013e3181e3488a.

19. Ferguson B. ACSM’s Guidelines for Exercise Testing and Prescription

9th Ed. J Can Chiropr Assoc 2014;58(3):328.

20. American College Of Sports Medicine. Acsm’s Guidelines for Exercise

Testing and Prescription. 8th ed. Philadelphia, PA: Wolters Kluwer Health;

2010.

21. Febbraio M, Pedersen B. Muscle-derived interleukin-6: Mechanisms for

activation and possible biological roles. FASEB J 2002;16(11):1335-47.

https://doi.org/10.1096/fj.01-0876rev.

22. Ylinen J, Kankainen T, Kautiainen H, Rezasoltani A, Kuukkanen T,

Häkkinen A. Effect of stretching on hamstring muscle compliance.

J Rehabil Med 2009;41(1):80-4.

https://doi.org/10.2340/16501977-0283.

23. Lassarre C, Girard F, Durand J, Raynaud J. Kinetics of human growth hor-

mone during submaximal exercise. J Appl Physiol 1974;37(6):826-830.

https://doi.org/10.1152/jappl.1974.37.6.826.

24. Richter E, Kiens B, Saltin B, Christensen N, Savard G. Skeletal muscle

glucose uptake during dynamic exercise in humans: Role of muscle mass.

Am J Physiol Endocrinol Metab 1988;254(5):E555-61.

https://doi.org/10.1152/ajpendo.1988.254.5.e555.

25. Romer L, Polkey M. Exercise-induced respiratory muscle fatigue:

Implications for performance. J Appl Physiol 2008;104(3):879-88.

https://doi.org/10.1152/japplphysiol.01157.2007.

26. Kemppainen J, Aalto S, Fujimoto T, Kalliokoski K, Långsjö J, Oikonen V,

et al. High intensity exercise decreases global brain glucose uptake in

humans. J Physiol 2005;568(1):323-32.

https://doi. org/10.1113/jphysiol.2005.091355.

27. Sekir U, Arabaci R, Akova B, Kadagan S. Acute effects of static and

dynamic stretching on leg exor and extensor isokinetic strength in elite

women athletes. Scand J Med Sci Sports 2009;20(2):268-81.

https://doi.org/10.1111/j.1600-0838.2009.00923.x.

28. Colberg S, Sigal R, Fernhall B, Regensteiner J, Blissmer B, Rubin R, et al.

Exercise and Type 2 diabetes: The American college of sports medicine

and the american diabetes association: Joint position statement. Diabetes

Care 2010;33(12):e147-67.

https://doi.org/10.2337/dc10-9990.

29. Rochester C, Vogiatzis I, Holland A, Lareau S, Marciniuk D, Puhan M, et al.

An ofcial American thoracic society/European respiratory society policy

statement: Enhancing implementation, use, and delivery of pulmonary

rehabilitation. Am J Respir Crit Care Med 2015;192(11):1373-86.

https://doi.org/10.1164/rccm. 201510-1966st.

30. Spruit M, Burtin C, De Boever P, Langer D, Vogiatzis I, Wouters E,

et al. COPD and exercise: Does it make a difference? Breathe

2016;12(2):e38-49.

https://doi.org/10.1183/20734735.003916.

31. Chaouachi M. Effects of dominant somatotype on aerobic capacity train-

ability. Br J Sports Med 2005;39(12):954-9.

https://doi.org/10.1136/bjsm.2005.019943.

32. Ryan-Stewart H, Faulkner J, Jobson S. The inuence of somatotype on

anaerobic performance. PLoS One 2018;13(5):e0197761.

https://doi.org/10.1371/journal.pone.0197761.

33. Pescatello L, Franklin B, Fagard R, Farquhar W, Kelley G, Ray C. American

college of sports medicine position stand. Exercise and hypertension. Med

Sci Sports Exerc 2004;36(3):533-53.

https://doi.org/10.1249/01.mss.0000115224.88514.3a.

34. Bompa T. Variations of periodization of strength. Strength Cond J

1996;18(3):58.

https://doi. org/10.1519/1073-6840(1996)018<0058:vopos>2.3.co;2.

35. Mchugh M, Magnusson S, Gleim G, Nicholas J. Viscoelastic stress relax-

ation in human skeletal muscle. Med Sci Sports Exerc 1992;24(12):1375-82.

https://doi.org/10.1249/00005768-199212000-00011.

36. Bandy W, Irion J. The effect of time on static stretch on the exibility of the

hamstring muscles. Phys Ther 1994;74(9):845-50.

https://doi.org/10.1093/ptj/74.9.845.

37. Ferreira G, Teixeira-Salmela L, Guimares C. Gains in exibility related to

measures of muscular performance: Impact of exibility on muscular per-

formance. Clin J Sport Med 2007;17(4):276-81.

https://doi.org/10.1097/jsm.0b013e3180f60b26.

38. Aquino C, Fonseca S, Gonçalves G, Silva P, Ocarino J, Mancini M.

Stretching versus strength training in lengthened position in subjects

with tight hamstring muscles: A randomized controlled trial. Manual Ther

2010;15(1):26-31.

https://doi.org/10.1016/j.math.2009.05.006.

The association between somatotype and nutritional status: a cross-sectional study among the adult Sabar males of Purulia, West Bengal, India | International Journal of Anthropology and Ethnology

Body Type Quiz | Ready-to-Use Test Template by AidaForm

How to Customize the Body Type Test Template

You don’t need to be an IT genius to use AidaFrom’s quizzes. In fact, you won’t even use a single line of HTML! Following the steps below, you will master our friendly form builder in a matter of minutes:

1

Add the Template to Your Account

Click the Use This Template button, then log in or sign up for free if you’ve never used AidaForm before. The template will follow you and wait in the account for you.
Please note that this body type quiz contains Expert elements. Contact us for a free two-week trial.

2

Customize the Content of the Test

The best feature of AidaForm is that you don’t create a quiz from scratch. All the logic and calculations are already done for you! Your next step is to check the logic we’ve used and replace questions according to your needs (or just use it as it is).

3

Design the Quiz Page

If the colors or images don’t fit, just change them! Check the Form Designer menu in the Builder and show off your artistic side. Create unique color schemes, combine buttons, forms and sizes, add icons, set up fonts and a background. For more pictures, use the Media File element and our legit Pixabay image search. Make yourself a lovely quiz page that looks like an innate part of your platform!

4

Publish the “What Is My Body Type” Quiz Online

Using Preview mode, test your quiz thoroughly. Go through the quiz as your clients will. Try several combinations of answers to make sure you get the right results each time. It’s ok if something goes wrong — making quizzes is tricky! Once it runs like a clock, go to the Publish tab. There, you’ll find the ways to share your quiz: as a direct link or embedded on a website.

3 Ways to Benefit From a Body Type Quiz

Show Off Your Expertise

Every tool that presents your proficiency scores you points. Boost the result texts by adding your professional opinion and pieces of advice. Thus, your clients and subscribers get something useful from you without having paid you yet. It increases the level of trust and customer’s confidence in your professional skills, which by itself can work as a good selling tool. ‘Cause going through such quizzes, people usually look for a pro opinion on their problem. And they will probably see you as this expert!

Understand Your Target Audience

It’s not only the people who answer the quiz that see the results. You can also see their answers and results, too! Imagine the amount of information you can extract. What is the most common problem your subscribers or community members have? Do they look for weight loss tips? Or do they want to gain weight instead? Do they eat healthily? Are they active or looking for some “mild options” for sports? Add more questions about their age, lifestyle, gender, etc. Such quizzes are a treasure trove full of answers!

Generate Leads

People will share a quiz with friends if they get practical results. First, enrich the results with additional content. For instance, if a person has a certain metabolic body type, he/she would be interested in diet plans, suitable workouts, daily tips, types of dresses/suits ideal for their shape, etc. The list of relevant content ideas is nearly infinite!
The quiz continues collecting leads for you while you nourish people with useful content, emails and promotions. Thus, you pull them closer to your business, turning them into loyal customers.

Ideas For Body Type Quiz Variations

Male & Female Body Type Tests

The concept of this somatotype test works for both sexes, yet you can split it to male and female. It makes the quiz look professional and gives you more ways to operate results and leads.

A body type quiz for women may include these extra questions:

• Does your body shape remind you of a pear, an hourglass, or a pencil?
• Are your shoulders, compared to your hips, narrower, wider, or the same width?
• Have you ever noticed cellulite, scragginess, or obvious, tough muscles?

Body type quiz for male may include:

• Which of the following parts gain weight easily: arms, waist, or legs?
• Are your forearms muscular, skinny, or a little bit fat?
• For the “shoulders-hips” question, males may have different results from women. For him, wider shoulders are a sign of mesomorph, while for women, the same answer will point to the endomorph type.

Sport and Diet Recommendations

Instead of just letting people know their somatotype, show them the best type of workout or diet based on their answers.

• “Sport for my body type”, “What workout fits me best?” are the good quiz titles if you specialize in fitness.
• A quiz named “What diet is best for my body type” is a good marketing tool for food/wellness types of platforms. Think of a ready-to-use grocery list suitable for their shape. Or a teasing promo of a diet plan they will benefit from. You can even show a combination of your own products instead of the initial body type results.

Fashion Tests

• “Prom dress for your body type”
• “Best swimsuits for your body type”
• “Jeans that flatter your body shape
• “Right jewelry for your body type”

These are just a few ideas…The test will still indicate a respondent’s body type. The trick is in the variety of results! Substitute our result text with the list of fitted models from your product catalog. Complete the result page with images and direct links to the product so your customers can click and buy what the test advises.

More Fun Quizzes by AidaForm

How to determine your body type. Determination of body type – somatotype test

When practicing any sport, especially bodybuilding, it is important to determine your body type. Depending on this, you need to engage in a specific program and adhere to a rational diet. Taking into account all the subtleties will allow you to achieve the desired results, regardless of your somatotype: endomorph, mesomorph, ectomorph or mixed.

What is a somatotype?

A somatotype is a body type that is characterized by certain features of the development of muscles, skeleton, subcutaneous fat, material metabolism, etc. For the first time this classification was proposed by William Sheldon, who came up with the aforementioned types of constitution. We will not delve into the complex history of the appearance of their specific names, but immediately get down to business and figure out how to define an endomorph, mesomorph or ectomorph.

Characteristics of the main species of somatotypes

Ectomorph

This somatotype assumes a lean build with small joints, narrow shoulders and other features:

90,022 90,023 overall lean constitution;

90,023 minimum of muscles;

Ectomorphs find it difficult to build muscle due to their rapid metabolism, which burns all the calories that enter the body. In this regard, you need to absorb as many calories as possible. People with such a physique do not need to train for long, focusing on large muscle groups.

It is highly recommended to use sports nutrition, be sure to eat something protein before going to bed, preventing the effect of catabolism at night. Ectomorphs never have problems with weight loss, so it is easier for them to get lean muscles without fatty layers on top.

Mesomorph

Not everyone knows how to distinguish a mesomorph from an ectomorph or an endomorph. People with this somatotype from birth have a well-built body, they quickly build muscle and get rid of excess fat deposits. They are naturally strong and have excellent growth prospects.

The distinctive features of mesomorphs include:

Mesomorphs are able to quickly build muscle, especially in the early stages of training.Also, mesomorphs can quickly gain extra pounds, that is, it is important for them to control their calories consumed. The best option for a workout program is to combine strength training with cardio.

Endomorph

This somatotype is characterized by fat reserves on the body. Endomorphs gain weight very quickly, but they are also not deprived of muscles. The muscle groups of the upper legs are best developed. It is not difficult to figure out how to distinguish an endomorph from a mesomorph or ectomorph.The characteristic features of the somatotype are:

• rounded physique;
• fast set of fat and muscle;
• usually small in stature;

90,023 difficulties in losing weight;

• poor metabolism.

Endomorphs never have problems with gaining mass, but mostly it is fat. To reduce excess deposits, you need to constantly engage in cardio and add more protein products to the diet, and you can easily refuse sports supplements.You can read more about that on our portal.

Mixed type

The above somatotypes of endomorph, ectomorph and mesomorph in their pure form are not so common. Many people have signs of different physiques. Basically, combinations can be traced between mesomorphs and ectomorphs, as well as endomorphs and mesomorphs.

The above classification should help you find out the type of your constitution. After that, it is necessary to formulate the correct diet and training program.An important role is played not only by your somatotype, but by the desire to work to achieve your goals.

How to determine body type?

There are special calculation methods for determining the type of constitution, but the most popular are the options described below.

Pignet formula

The so-called Pignet index can be calculated using a special formula: height – (weight + chest volume on exhalation). The resulting figure indicates your body type:

• more than 36 – very weak somatotype or ectomorph;

90,023 from 26 to 35 – weak physique;

90,023 from 21 to 25 – average;

• from 10 to 20 – good;

90,023 less than 10 – strong (one hundred percent mesomorph).

Wrist

The girth of the wrist helps to determine the type of physique, namely the skeleton:

• 15 to 17. 5 centimeters – fragile skeleton;

90,023 17.6 to 20 centimeters – medium skeleton;

• over 20 centimeters – a powerful skeleton.

How to find out whether you are an endomorph or an ectomorph figured out, but keep in mind that all the listed tests and signs are general, so you should not completely trust them. Exercise hard, use the right program, eat a healthy diet, and you will achieve a beautiful figure and develop strength.

In the scientific literature, the theory of somatypes is popular, implying the conditional division of various types of human physique into three key categories – ectomorph (prone to thinness), mesomorph (athletic and muscular by nature) and endomorph (prone to gaining excess weight). It is believed that future athletic success largely depends on the type of physique.

A similar categorization is used not only in psychology, bearing the names of types of temperament (sanguine, melancholic, choleric and phlegmatic), but also in traditional Indian medicine Ayurveda. Unfortunately, despite the popularity of the theory of body types, unambiguous and clear criteria for determining one’s somatotype “by eye” simply do not exist.

Does genetics really affect how much fat the body stores? even on a diet?

Determination of body type by the wrist

Most often it is believed that the key characteristic of a person’s belonging to a particular body type is bone thickness. Usually ectomorphs have thin bones, endomorphs are wide.It is also important that the girth of the wrist remains unchanged, regardless of the amount of fat or muscle mass in the body.

In most cases, in ectomorph men, the wrist circumference (measurements are taken along the bone just above the location of the wristwatch) is less than 17 cm, in mesomorphs – 17-20 cm, in endomorphs – more than 20 cm. In the summary table below, you will find other characteristics that make it easier to determine your body type.

How to determine your body type?

Anthropologist William Sheldon, the author of the theory of body types and temperament, in his scientific work separately noted that “pure” somatotypes are practically not found. In real life, each individual person is a combination of all three body types, but in certain proportions.

It is also interesting that in some people (most often in women) the upper body has signs of one body type, and the bottom of another. That is why it is extremely difficult for an ordinary person to determine whether he is an endomorph, mesomorph or ectomorph – and no online calculators or mobile phone applications can help him.

Is this theory worth believing?

Despite the fact that most of the fitness sites persist in promoting the theory of the three types of physique, the scientific community recognized it as untenable back in the 1970s.The main reason was precisely the fact that in reality there are countless combinations of somatotypes, and there are simply no clear criteria for defining these types.

FitSeven recommends adhering to the following nutrition and training guidelines for different body types only if you can be 100% confident about one of them. Otherwise, you will need a tailor-made solution with a combination of programs.

The main characteristics of the ectomorph

The main characteristics of the mesomorph

The main characteristics of the endomorph

***

Despite the fact that in the middle of the last century, anthropologists have determined that there are three dominant body types ( ectomorph), muscular (mesomorph) or plump (endomorph) – in practical application, the theory faced many difficulties.The main problem is that most people have a mixed body type.

For constitutional diagnosis
the degree of fat deposition and muscle development, as well as the form
chest, abdomen and back. Signs of the structure of the face and head in the diagram are not
included, because these are signs not of a constitutional, but of a racial order
(V.V. Bunak).

When describing male constitutions
VV Bunak’s scheme is widely used. In total, there are 3 main types:
thoracic, muscular (muscular) and abdominal and 4 intermediate subtypes:
pectoralis, muscular-pectoral, muscular-abdominal and abdominal-muscular. A general idea of ​​this approach can be given by a modified scheme
V.V. Bunak (the so-called 3rd scheme), based only on the combination of the degree
muscle and fat development. In the practice of anthropological research, often (up to 30%)
an undefined type is allocated.

In the female scheme, as opposed to
male, body length is taken into account and estimates of the development of muscle mass are excluded as
insufficiently discriminative.

As in the male sample, signs
grouped into categories that characterize mainly the development of bone and
adipose tissue.

According to the humoral theory of Hippocrates, there are four humors in the human body
(liquid substances), the relative predominance of which determines the type
temperament. These relationships were studied and described in the most detail by representatives of
constitutional psychology (E. Kerchmer, W. Sheldon). This is the direction of psychology
deals with the study of “the psychological aspects of human behavior in their
relation to the morphology and physiology of the body ”. German psychiatrist E. Kerchmer
formulated a theory of three main body types (asthenic,
athletic and picnic), which is still used by doctors and psychologists today.

Various somatypes. Photo: BiblioArchives

American psychologist and physician William Sheldon developed a method of attribution
somatotypic assessments – using the somatotypic weight index
(height / cubic root of weight), body index (ratio of the upper body to
bottom) and growth in adulthood. According to Sheldon’s theory, the somatotype of the healthy
a person is not subject to fundamental changes, which implies the failure of attempts
many people change their appearance through dramatic weight loss, fitness
or surgical interventions.Some changes in the somatotype are possible only
due to some serious illnesses. Following Sheldon’s theory,
who asserted that the somatotype determines many features of the mental
organization and behavior of a person, it can be assumed that artificial
impact on the somatotype with the help of plastic surgery and other radical
methods leads to changes in the psyche.

Somatotype (body type) is a type of human body structure that
due to its constitution and predetermines the characteristics of its physical
development.

Anthropometric measurements are used to determine the somatotype, but in
in most cases, the somatotype can be determined visually without any
measurements.

Somatotypes not only determine the physical development of a person, but also characterize
features of its metabolism, the development of bone, muscle or adipose tissue,
features of the psyche and even a tendency to certain diseases. So
Thus, knowing your somatotype, you can most adequately build your training,
choose the most suitable diet and also prevent the development of diseases,
specific to your somatotype.

So, in total I distinguish three somatotypes:

Ectomorph
–
endomorph
–
mesomorph

Ectomorphic type


This is a person of a delicate, nervous type, who, in appearance, can often
describe as “bookish”. Physically, he has a fragile skeleton with long
limbs, slightly drooping shoulders and a small amount of muscle tissue.
Facial features are usually thin, and the oval itself is cone-shaped, with a slight
chin. It is very difficult for such people to build muscle mass, but
the likelihood of excess body fat is much less than the rest
somatotypes.

Mesomorphic type


The classic example of this type is the jockey. A typical representative of this type
has broad shoulders, a thin waist, strong bones and muscles. Mesomorphic people
quickly and easily build muscle and develop strength, however,
sedentary lifestyles also gain excess weight quickly. But the correct
nutrition and exercise will help you get rid of excess fat.

Endomorphic type


Usually endomorphic type people are prone to weight gain, have a “pear” shape
or “apple”, while excess fat is concentrated in the abdomen and thighs.Losing weight for this type of people is one of the most difficult tasks. It will be easy for you
strengthen muscles, and a rigorous cardio and nutritional plan will help you burn off excess
fat.

These three terms come from the name of three germ layers:

Outside, from which the skin, glands, nervous system develop
internal – from it the digestive system
of the middle develops, bones, muscles, and the cardiovascular system develop from it.

The scientific basis for the separation of somatotypes into ecto-, endo- and mesomorphs was developed by
William Sheldon, professor at Harvard University.

Somatotype constancy

One of the points of discrepancy between common sense and generalizations of the theoretician –
relation to the extent to which a description or classification based on
objective measurements of physique are constant. Common measurements associated with
age or diet, most people see it as evidence
variability of somatotypes. However, Sheldon in his early works, like others
constitutional psychologists, firmly convinced that “no food, and this
obviously, it cannot lead to the fact that the indicators of one somatotype will outgrow
into the indicators of another “(1944, p. 540)
… Perhaps,
the nutritional factor will affect individual indicators, but this will not change the actual
somatotype. This generalization is presented by Sheldon after taking measurements before
and after weight changes of about one hundred pounds. He sums up:

“… we were able to track the development of several hundred individuals on
for about twelve years, and although many have shown significant
fluctuations in weight, we did not find a single case that convinces of a change
somatotype.For the somatotype to change, the skeleton must change, as well as the shape
head, bone structure of the face, neck, wrists, ankles, legs, forearms,
places where fat does not accumulate should grow. Deposition or reduction of fat
does not change the somatotype, because it does not significantly change any indicator, for
with the exception of those related to places of accumulation of fat … We can say that until now
pores there was no case that eating disorders led to the fact that the physique
it became impossible to recognize or would stimulate another somatotype so much,
to create a noteworthy confusion “(1940, p.221)
…

Sheldon believes that just as an emaciated mastiff does not become a poodle, so
a lost mesomorph will not become an ectomorph. The structure of the body changes only when
certain diseases, such as acromegaly or muscle wasting, but such
diseases are easily detected in the examination and do not lead to unexpected
changes in the somatotype. The constancy of the somatotype is a thing so common that, according to
According to Sheldon, even the dysplasia index does not fluctuate with a change in weight.

One type of addition, often leading to the idea that the somatotype can
to change dramatically – PSHP, or Practical Picnic Joke.here we
we are dealing with an individual with an estimate of, say, 4 for the endomorphic component and
slightly higher in the mesomorphic component – say, 5. Endowed with such
build, the individual is likely to be thin and athletic in late adolescence and
early adulthood, but after years the first component is approved, and the joke
becomes apparent as the person becomes very heavy and round.
Despite the anthropometric changes, the somatotype remains the same. Others
a factor that hinders an accurate assessment of the constancy of the somatotype is
what is required to measure somatotype in late adolescence and early adulthood
much more art.The somatotype is vividly revealed by the age of thirty
age, but in earlier years a more sophisticated observer is required, although
all signs are objectively present.

Certain confirmation of the hypothesis of the constancy of the somatotype is
similarity in the distribution of types of somatotypes in different age groups.
For example, Sheldon (1940) reports that among men in their forties, the frequency
the occurrence of various somatotypes is approximately the same as among students
college. It seems likely that if age-related changes led to
somatotypic, then in different age groups there would be different
the frequency of occurrence of various somatotypes.

Subsequently Sheldon (1954) modified or at least developed his views
regarding the constancy of somatotypes. As we have already noted, the last definition
the somatotype includes the condition of constancy of nutrition, as well as the absence of pathology;
moreover, the importance of an adequate history of the individual is emphasized, attention
to weight during development, especially just before puberty,
for adequate somatotyping. Thus, the impression of the somatotype,
derived from three standard photographs that do not reflect changes in the environment
was replaced by a more general and explicit concept that the somatotype
can be inferred from sequential photographs in conjunction with history
individual, and leaves open the question of how this somatotype can
change.Sheldon’s position on this issue is expressed in the following statement:

“Is there any degree of reliability in practically detectable somatotypes
(or predictability)? Let’s put it this way: when we only have to rely on
two or three phenotypic representations in adulthood and a good history,
can a somatotype that “remains” be attributed? Some will prefer
answer categorically in the affirmative, fearing that any other answer might
cause unhealthy complacency among supporters of “environmental determination”,
some of whom came to the idea that the somatotype, as they
proclaim, “There is nothing more than food.”But only good longitudinal
research for at least one human life will allow
give a reasoned answer “(1954, p. 20)
…

He later provided brief descriptions of a number of diverse studies (Sheldon,
Lewis & Tenney, 1969) showing remarkable stability of the trunk index.
Considering the central role of IT in determining the somatotype for the modified
Sheldon’s procedure, it is not surprising that he once again declared the unchanging nature
somatotype.

Physique can be divided into three types: asthenic (ectomorph), normosthenic (mesomorph) and hypersthenic (endomorph).

Most often, your body is a mixture of all three types with the dominance of one of them.

More recent studies have shown that genetic prerequisites are at the heart of everything. It is they who determine the characteristics of metabolism and predisposition to the level of daily activity in each somatotype.

Test – ectomorph, mesomorph or endomorph?

Asthenic body type (ectomorph)

Main characteristics:

• “Fragile” structure
• Classic “skinny” people with heavy weight gain (both fat and muscle mass)
• Flat chest
• Narrow shoulders
• Small muscle mass
• Increased basic metabolism

Ectomorph
is a typical “skinny” man, be it a man or a woman.The body of an ectomorph has a light structure with small joints and small muscle mass, long limbs, elongated muscles and narrow shoulders. Most often, the weight of ectomorphs is normal or below normal.

Female ectomorphs are characterized by general thinness, a long and thin neck, narrow shoulders, a flat and narrow chest, elongated thin limbs, an elongated face and a thin nose. Growth is often above average.

The muscles of these women are poorly developed. Therefore, they lack strength and endurance.But the representatives of this group are energetic, light and graceful, have little weight. Of the obvious advantages of an asthenic physique, it is worth mentioning the minimal tendency to be overweight.

When choosing sports disciplines, it is better to give preference to those that are aimed at developing the missing skills: strength and endurance. These include swimming, aerobics, dancing.

To correctly classify your physique as a thin-boned type, measure the circumference of your wrist. In the group under consideration, it should be less than 15 cm.

The nature of the ectomorph

Asthenics are focused on the knowledge of the external and internal world, on constant reflections on life, science, art. They love a variety of logical problems, are prone to abstraction and mathematical reasoning, they are not averse to fantasizing, but in everyday life they are more often guided by reason than by feelings.

For an asthenic, work that requires lengthy reflection, classification, systematization of disparate facts is more suitable.Asthenics, in contrast to hypersthenics, more easily move from simple to more complex types of work, reaching the peak of their performance by the middle or end of the working day.

It is more difficult for Asthenik to establish contact with other people and it is more comfortable for him to work with documents and equipment in scientific, design and engineering departments.

Normosthenic body type (mesomorph)

Main characteristics:

• Athletic
• Strong physique
• Well-defined muscle definition
• Rectangular body
• Gains muscle easily
• Gains weight more easily than ectomorph

Mesomorphs have large bone, large muscle mass and a strong physique, they are usually quite athletic.It is the ideal physique for bodybuilding and many other sports disciplines. It is relatively easy for people with this body type to gain and lose weight.

In women of this constitution, the main body sizes are proportional.

Such ladies often have slender legs, a thin waist and, in general, a beautiful harmonious figure. Growth is often average.

Such people are naturally well coordinated, sharp and fast. Of the sports disciplines, the best suited are

t game types (volleyball, basketball, etc.)etc.).

The circumference of the wrist must be between 15 and 17 cm.

The nature of the mesomorph

Mesomorph hates unfinished business, red tape and reasoning. He likes clearly defined tasks that require decisive and immediate action. He performs easily in large audiences, among unfamiliar people and is often a good organizer.

Normostenics are suitable for professions related to production activities, the creation of wealth and the management of people.This expresses his need to transform the surrounding reality, including the management of people.

Normostenics always strive to dominate communication and relationships. Normostenics need to learn to respect the rights of others so that their overconfident behavior does not overwhelm other types. And so they can achieve even greater success.

Hypersthenic body type (endomorph)

Main characteristics:

• Soft body with rounded shapes
• Easily gains fat and muscle mass
• Short stature
• Heavy weight loss
• Poorly expressed muscles

Endomorphs are more likely to be overweight than other types, even while consuming fewer calories.

Women of this constitution have heavy and wide bones, voluminous shoulders, a wide and short chest, slightly shortened limbs (as a rule). Growth is often below average.

By nature, such ladies have strength and endurance, but are deprived of flexibility and grace. Therefore, the recommended sports disciplines are as follows: yoga, callanetics, martial arts, etc.

In addition, the disadvantages of a hypersthenic body type include a low metabolic rate, which

implies an increased tendency to be overweight.

The circumference of the wrist with a broad-boned physique is more than 17 cm.

The nature of the endomorph

Hypersthenics are distinguished by sociability, emotionality, impressionability, the leading in their behavior are feelings, not reason. People of this type love companies, know how to make fun of themselves and others, easily get to know each other and adapt to a new environment.

Hypersthenics easily switch from one activity to another, but fatigue develops and their interest in work decreases.It is easier for them to switch to other things than to continue what they started. Therefore, for effective activity, it is advisable for a hypersthenic to start the day by solving more complex problems, and at the end of the day to do the work easier.

Hypersthenics have good short-term memory, so they effectively solve current, operational tasks.

body type, body type test, female body type, mesomorph body type, ectomorph body type, endomorph body type, endomorph, ectomorph, mesomorph.

How to determine body type or “bone width”?

Determine your body type in 10 seconds without leaving the screen!

Before engaging in sports training, you need to know your own body type, depending on which a training complex and a diet are developed. If you do not take into account such features, you may not get the desired result.

Somatotype is a type of human body structure, characterized by specific features of the development of bones, subcutaneous fat, metabolic processes in the body.The genetic factor plays an important role in the formation of the somatotype.

Body types

According to W. Sheldon, three types of people are distinguished, depending on their physique:

• ectomorphs – such people are distinguished by weakly developed organs, low weight, sophistication and fragility;
• endomorph – in people with this somatotype, organs are overdeveloped, excess weight is observed, which appears as a result of the accumulation of fatty deposits;
• mesomorph – this somatotype is characterized by proportional body development, a stable psyche and good physical characteristics.

Most often there are people with a mixed body type. That is, they are dominated by individual signs of ectomorph, endomorph and mesomorph.

Ectomorph

Ectomorphs are energetic, active, but lack strength and endurance. Such people are distinguished by a thin physique, they have narrow shoulders and chest, but elongated limbs. The muscle mass is poorly developed, the bones are thin. They do not have to exhaust themselves with diets, subject to excessive physical exertion in order to lose the hated pounds, since they simply do not have excess weight.

In the body of ectomorphs, the metabolism is fast, their problem is weight gain and muscle building.

Mesomorph

Mesomorphs are slender, average build. The bones are of medium size, the arms and legs are in proportion to the body. It is difficult to call such people fat, but they do not differ in excessive thinness. Fat is evenly distributed throughout the body, and does not accumulate in any particular place.

Due to effective material metabolism, mesomorphs easily gain muscle mass through exercise.

Endomorph

Natural strength and endurance are characteristic of endoforms. The physique of such people is round, there is a predisposition to overweight. The body of endoforms quickly accumulates fats, and all due to the slowed down metabolism. Their figure is pear-shaped: the hips are wide, and the shoulders are narrow. And although nature has endowed endoforms with strength, they are often subject to fatigue and laziness.

How to determine your somatotype?

There are several known methods that allow you to determine the type of your physique:

• according to anthropometric data;
• along the intercostal angle;
• by wrist measurement.

It is possible to determine the type of physique according to anthropometric data as follows: physical indicators of the body are measured, and then, using formulas, conclusions can be drawn. This technique is considered the most reliable. It is used in health centers and fitness clubs.

The advantage of the second technique is its simplicity. To determine your own somatotype, it is enough to feel with your hands the lower border of the ribs. By placing thumbs on them and repeating their line, you can see that an angle has formed.If it is less than 90 degrees, then the human body belongs to ectomorphs. If the angle between the thumbs is more than 90 degrees – endomorph. Accordingly, a right angle indicates that a person is a mesomorph.

An insufficiently accurate result is given by the method for determining the type of physique of a person by measuring the girth of the wrist. However, its advantage lies in its simplicity. It is enough to grasp the wrist with the thumb and middle fingers of the opposite hand. If they overlap, the person is an ectomorph.For mesomorphs, only the contact of the fingers is characteristic. In endomorphs, they do not touch each other.

In addition, the wrist can be measured with a tape measure or a meter at the narrowest point. The results are described below:

• endomorph – 15-17 cm for women and 18-20 cm for men;
• mesomorph – more than 17 cm in women and more than 20 cm in men;
• ectomorph – up to 15 cm in women and up to 1 cm in men.

The last method is not accurate, it is used only as an auxiliary method to help determine the body type of a person.

There are also special programs for determining the somatotype of a person. It is enough to pass the test by answering simple questions.

For a person of a certain body type, there are recommendations that will help to get the maximum effect from training.

For ectomorphs

, unlike mesomorphs and endomorphs, the amount of calories burned during exercise should be minimal. It should be borne in mind that their body is already distinguished by a high level of metabolic processes.The main part of the lessons is occupied by basic exercises. The number of sets and reps increases slowly. Rest between workouts plays a big role, which is necessary for recuperation. Sports loads for ectomorphs are intense, but short. This is how you can effectively gain muscle mass.

For maximum training results mesomorphs

should often change the pace of strength exercises, as well as combine them with different numbers of repetitions.

In the body endomorphs

quickly accumulate body fat, so they need to exercise often, taking as little time as possible to rest. Exercise intensity plays a big role, it must be high to gain muscle mass and break down fats.

People with different body types should also have a different diet. Ectomorphs

you can eat absolutely anything and in large enough quantities, especially if they exercise regularly.Organic substances that enter their body with food are quickly converted into energy. With sufficient protein intake (3 g per 1 kg of net weight per day), they become a building material for muscles. It is necessary to drink up to 1 liter of liquid per day.

Mesomorphs

is allowed to eat in moderation, but make sure that it does not become excessive. Also important is the intake of protein products (2 g of protein per 1 kg of body weight per day). As for fats, mesomorphs are not recommended to get carried away with foods high in them.However, it is not necessary to completely remove fats from the diet. The main thing is to adhere to the correct proportions.

Tendency endomorphs

to be overweight causes them to reduce their calorie intake. Especially hard to limit carbohydrates. The main emphasis for people with an endomorph physique should be on foods high in protein, minerals and vitamins. As a result of training, given the lack of intake of carbohydrates and their subsequent conversion into fats, the body will begin to borrow nutrients from the subcutaneous layer.

Therefore, training and nutrition must be tailored to fit the body. This is the only way to achieve the maximum result on the way of strengthening muscles and not harm your health. If you cannot independently determine your somatotype and develop a set of necessary exercises for gaining muscle mass, you should contact a specialist. It is especially difficult to do this for people with a mixed body type, who simultaneously have signs of an exomorph and a mesomorph or endomorph.

90,000 📌Body types – summary table of species. How to define your own?

An athletic physique is not only the result of training, but also a gift from genetics. For example, the mesomorph is naturally athletic. The ectomorph, due to its natural thinness, is distinguished by a relief press, and the endomorph is usually successful in strength sports.

How to determine your body type – do you belong to sports mesomorphs, or to easily gaining excess weight endomorphs? Below in the material you will find a summary table of male body types with recommendations for choosing a training and nutrition strategy.

// Body type – what is it?

Body types is a classification of the most common types of human figures with division into ectomorph, mesomorph and endomorph. The theory of somatotypes was developed by William Sheldon in the 1940s and was based on an analysis of the anthropological parameters of male students¹.

An ectomorph is a tall person prone to thinness, a mesomorph is distinguished by an athletic physique, and an endomorph is prone to weight gain. Separately, Sheldon noted that in a “pure” form, these types of physique do not occur – the average person is a combination of different types.

Differences in each body type are expressed in the characteristics of metabolism. Ultimately, the endomorph has a slow metabolism, the mesomorph is characterized by an increased level of testosterone (which helps to gain muscle), and the ectomorph is characterized by a high level of cortisol.

// Body types – briefly:

• ectomorph – naturally thin man
• mesomorph – sports body type
• endomorph – a tendency to gain excess weight

// Read more:

How to determine your body type?

One of the key characteristics of body type is bone and wrist thickness.The girth of the wrist remains unchanged regardless of the amount of fat or muscle mass in the body. Usually the classic ectomorph has thin bones, the mesomorph is medium, the endomorph is wide.

In male ectomorphs, the girth of the wrist (measurements are taken along the bone just above the location of the wristwatch) is less than 17 cm, in mesomorphs – 17-20 cm, in endomorphs – more than 20 cm.In the table below you will find other physical characteristics as well as the pros and cons of each body type.

// Summary table for determining different body types:

• Ectomorph – wrist less than 17 cm; narrow shoulders and a flat chest, thin and long limbs, thinness and a minimum of subcutaneous fat. The advantage of the ectomorphic body type is the ability to quickly pump up the abs, as well as the absence of the need to follow a diet. The downside is the difficulty with gaining mass and the increased level of cortisol.
• Mesomorph – wrist from 17 to 20 cm; broad shoulders and a developed rib cage, medium to large bone, low fat with visible muscles.The advantages of a mesomorphic body type are high testosterone levels (in men) and an innate love for sports. The disadvantages of mesomorph are the tendency to increase cholesterol levels and problems with blood vessels.
• Endomorph – wrist more than 20 cm; large bone and massive limbs, short arms and legs, wide waist and hips, excess fat deposition. The advantage of the endomorphic body type is a powerful bone structure, which allows you to achieve great results in sports. The downside is the tendency to be overweight and the risk of developing diabetes when eating fast carbohydrates.

Mesomorph – characteristics

Mesomorph is a sports body type with a tendency to engage in active sports. Mesomorphs are characterized by increased testosterone levels and a fast metabolism along with a good appetite – all this allows them to quickly gain muscle. Most professional athletes are mesomorphs.

The advantage of this body type is that the mesomorph’s body needs less time to recover.Mesomorphs can train not three times a week, as is recommended for ectomorphs and endomorphs, but four to five times.

// Mesomorph body type:

• athletic body
• low fat with visible muscles
• medium or large bone
• broad shoulders and a developed chest
• fast metabolism
• good strength

How to pump up a mesomorph?

An athletic physique does not manifest itself – to gain the first kilograms of muscle mass, a mesomorph will take months of hard physical training and proper high-calorie nutrition.At the same time, the best training strategy for pumping the body will be to perform a basic weight training program.

After the body weight reaches 70-75 kg (with a standard height of 180 cm), the mesomorph should switch to a bodybuilding split of 3 workouts per week. For each muscle group, 2-3 exercises are performed in 4 sets of 8-12 repetitions. The choice of exercise depends on the goals for working out the lagging muscles.

// Read more:

Endomorph – characteristics

Endomorph is a body type that is prone to gaining mass.Among Europeans, endomorph is one of the most common. Differs in slowed metabolism against the background of high endurance. The combination of these factors gives good strength indicators, but provokes the growth of subcutaneous fat.

The key to creating an athletic body for endomorphs lies in a constant diet – they must monitor the glycemic index of carbohydrates consumed, as well as regularly engage in cardio and other fat burning workouts. Endomorphs lose weight the fastest when doing circuit training.

// Endomorph body type:

• large bone and massive limbs
• high level of physical strength
• short arms and legs, wide waist and hips
• slow metabolism
• tendency to gain fat

Training for the endomorph

The more muscles in the body, the faster the metabolism of the endomorph works. However, the body most often is not able to build muscle and burn fat at the same time – which is why the best training format for endomorphs will be the alternation of a cycle for weight and a cycle for drying.

The difficulty lies in the fact that the slow metabolism of a beginner-endomorph does not know how to store energy in the muscles. To “rock” the metabolism, it is recommended to take preworkout and a small portion of fast carbohydrates 30-40 minutes before the start of the workout – this will give the muscles more energy for exercise.

// Read more:

Ectomorph – characteristics

An ectomorph is a naturally thin person with long limbs.Ectomorphs have an increased metabolism and poor appetite, and their muscles do not have enough glycogen stores for training, which reduces the effectiveness of strength training and limits the ability to recover and grow muscles.

The training strategy for lean ectomorphs is based on rare, but intense, low-rep workouts (no more than 8 repetitions of the exercise in each set). The key point is the increased calorie intake and special attention to the carbohydrate window immediately after the end of the workout.

// Ectomorph body type:

• low body fat
• accelerated metabolism
• narrow shoulders and flat chest
• thin and long limbs
• low strength

ectomorph

Fast metabolism distinguishes lean ectomorphs from overweight endomorphs and muscular mesomorphs. An ectomorph teenager can eat high-calorie foods without gaining excess weight.However, only up to a certain age – after which, against the background of general thinness, fat in the lower abdomen can begin to grow.

At the same time, it is nutrition that is the key to how an ectomorph can gain mass. Naturally thin guys looking to build up need to increase their daily calories and consume protein every few hours. In addition, maintaining muscle mass also requires calories.

// Read more:

How do you know your body type?

We also note that modern science is very critical of the theory of body types.Ultimately, there are no clear and unambiguous criteria by which a person refers to one of them. There are always exceptions and individual characteristics.

In some people (most often women), the upper body may show signs of one body type, and the bottom of another. That is why it is extremely difficult for the average person to determine whether he is an endomorph, a mesomorph or an ectomorph. In addition, nutrition during adolescence also plays a role.

Recall that William Sheldon, the author of the theory of body types, noted that “pure” somatotypes practically do not occur.In real life, a particular person is a combination of all three body types. In total, the scientist identified more than 10 possible types of figure.

***

New materials Fitseven, 5 times a week – in telegram:

The training and nutrition strategy that is necessary for him to create a sports figure depends on what type of physique prevails in a person. However, most people combine the characteristics of all three body types – but in different proportions.

Scientific Sources:

1. William H. Sheldon, Barbara Honeyman Heath and the Struggle for Hegemony in the Science of Somatotyping, pdf
2. Somatotyping, antimodernism, and the production of criminological knowledge, source
3. Somatotype Profile and Body Composition of Players from the Mexican Professional Basketball League, source
4. Body composition and somatotype of judo athletes and untrained male students as a reference group for comparison in sport, pdf

Continuing topic

Date of last update – October 27, 2020

What your skeleton will tell about you.Human constitution and possible diseases.

08 April 2019

Each person has his own somatic constitution (somatotype), his own, distinguishing him from other people, the size and shape of the body, the proportions and characteristics of body parts, as well as the development of bone, adipose and muscle tissues. The size and shape of the human body are genetically programmed. We are born with these proportions and sizes, live with them all our lives and cannot naturally change them. Each somatotype has its own shape, size, location of internal organs, as well as the peculiarities of the functioning of the life support systems of the body: nervous, endocrine, cardiovascular, digestive system, urination, respiration, blood.Medicine has accumulated centuries-old experience in determining the possibility of the occurrence of certain diseases in accordance with the constitutional forms of a person. It is no secret that an experienced doctor with many years of practice behind him and thousands (tens of thousands) of treated patients, only on the basis of one visual examination, can quite accurately determine the list of possible diseases characteristic of the constitution of this particular person. Knowing what constitutional type he belongs to, a person can independently prevent the development of diseases characteristic of his constitution.At the same time, it is not correct to divide the types of constitutions into good or bad. The development of certain diseases in people with different somatotypes is not a fatal inevitability, but can manifest itself in certain environmental conditions and with a certain lifestyle. “Pure” constitutional types are rare. Most people have a mixed physique with a predominance of one or another body type.

Objectives of the publication: to draw people’s attention to themselves, to determine what constitutional type you belong to, to compose your health guide in such a way as to minimize the risk of developing diseases.

The most common classification of types of somatic constitution is the division of people into asthenics (ectomorphs), normostenics (mesomorphs), hypersthenics (endomorphs).

Tests to determine the somatic constitution.

1. The value of the rib angle. It is also called the epigastric angle because it is located above the stomach.

How to measure the edge angle.

The palmar surfaces of the thumbs are tightly pressed against the costal arches, and the ends of the thumbs rest against the xiphoid process of the sternum.In normosthenics this angle is 90 degrees, asthenics – the angle is acute and less than 90 degrees, in hypersthenics the angle is obtuse and more than 90 degrees.

2. Measure the wrist circumference of the leading hand.

In normosthenics women this indicator is from 16 to 18 cm, in men from 18 to 20 cm.In asthenics women less than 16 cm, men – less than 18 cm, in hypersthenics women – more than 18 cm, men – more 20 cm.

Human constitution and possible diseases. For tests to determine the constitutional type, see the video

ASTENIK

it is also called ectomorph by the name of the outer germ layer. It is known that at the age of three weeks the human embryo has the form of a three-layer plate (ectoderm-outer leaf, mesoderm-middle leaf, endoderm-inner leaf). Different organs, systems and tissues are formed from each plate.The brain, spinal cord, sensory organs, skin, nails, hair, sebaceous, sweat glands, the lens of the eye, enamel of the teeth are formed from the ectoderm (outer embryonic layer)

Characteristic of ASTENIKA.

In asthenics, longitudinal dimensions prevail over transverse ones, limbs over the body, a flat narrow chest prevails over the abdomen, a narrow pelvis, a long narrow face, a thin nose. Narrow shoulders, thin long limbs, a minimum of subcutaneous fat, poor development of the muscular system.Often these are tall, thin people. They can eat quite a lot, but do not gain weight. Asthenics’ metabolism is fast. The coverage of the wrist in women with asthenics is up to 16 cm, in men – up to 18 cm. The costal (epigastric) angle is acute, less than 90 degrees. The heart and internal organs are small, the lungs are elongated, the intestines are short, the diaphragm is low. In the blood of asthenics, the level of hemoglobin, erythrocytes, cholesterol, calcium, uric acid, sugar is lowered.

Predisposition to diseases.

Asthenia in translation from the Latin language is weakness. Asthenics are characterized by increased nervous excitability, irritability, absent-mindedness, indecision, are prone to neuroses, schizophrenia, hysterical, repent and ask for forgiveness in case of failures. Asthenics are characterized by vegetative-vascular dystonia with complaints of headaches, weakness, depression, poor sleep, appetite, jumps in blood pressure, various fears, discomfort in various parts of the body, they find a lot of diseases in their absence.They focus on health, they are constantly freezing. They are prone to prolapse of internal organs (ptosis), hypotension (low blood pressure), tuberculosis, bronchial asthma, acute respiratory diseases, gastric ulcer and duodenal ulcer, gastritis with low acidity. The frequency of postoperative complications and their severity are significantly higher in asthenics compared with normosthenics and hypersthenics. Asthenics have a high probability of development:

– hypofunction of the adrenal glands, accompanied by darkening of the skin, the presence of brown spots on the skin, muscle weakness, weight loss, decreased appetite, indigestion (nausea, vomiting, diarrhea, constipation).

– hypofunction of the gonads (infertility, underdevelopment of the genitals, secondary sexual characteristics)

– hyperfunction of the thyroid gland (nodular goiter, hyperthyroidism – Basedow’s Disease (bulging)

– pituitary hyperfunction (menstrual irregularities, infertility)

Asthenics more often than others suffer from the cervical spine with the development of cervical osteochondrosis with the formation of herniated intervertebral discs and the thoracic spine.Asthenics more often develop dysplasia (developmental disorder) of connective tissue, the manifestations of which are chest deformities (funnel-shaped or keeled deformities), dysplastic osteochondrosis of the thoracic spine with wedge-shaped deformities of the vertebrae (Scheuermann-Mau disease), scoliosis, kyphoscoliosis, flat feet, clubfoot, dysplasia hip joints, hypermobility (excessive mobility) of the joints. Asthenics, as higher representatives of humanity, are more prone to varicose veins and chronic venous insufficiency of the legs than others.

And what is good about asthenics.

High resistance to atherosclerosis, and hence the minimum risk of developing hypertension, myocardial infarction, strokes. Asthenics are not threatened by obesity, diabetes mellitus. They have a long life span.

Asthenic and his diseases. Watch the video

HYPERSTENIK

It is also called endomorph by the name of the internal embryonic leaf – endoderm, from which the digestive system, respiratory system, endocrine glands (pituitary gland, thyroid gland, adrenal glands, pancreas, ovaries, testes) are formed, as well as the epithelium – this is the layer of cells lining body surface (epidermis), body cavities, as well as mucous membranes of internal organs, respiratory system, digestive tract, genitals, urinary system.

Characteristics of the hypersthenic.

In the hypersthenic, the transverse dimensions prevail over the longitudinal ones. The body is relatively long, the limbs are short. Most often these are people of medium height, although they can be tall. The abdomen predominates over the chest. The diaphragm in hypersthenics is high, so the heart is located transversely. All internal organs, with the exception of the lungs, are larger than those of asthenics. The intestine is long, thick-walled, capacious.The coverage of the wrist in women is more than 18 cm, in men – more than 20 cm. The costal (epigastric) angle is obtuse, more than 90 degrees. Hypersthenics have a tendency to increase blood pressure, the blood has a high content of hemoglobin, erythrocytes and cholesterol.

Predisposition to diseases.

Hypersthenics are prone to obesity, atherosclerosis, coronary heart disease, against which there may be myocardial infarctions, angina pectoris, arrhythmias. Hypersthenics more often than other somatotypes develop hypertension, diabetes mellitus, gout, cholecystitis, cholelithiasis, deforming arthrosis of the hip and knee joints, more often the lumbar spine suffers with the formation of herniated intervertebral discs.Hypersthenics more often than others suffer from inflammatory skin diseases and allergic diseases. They have hypothyroidism – hypothyroidism with a decrease in the production of thyroid hormones. As a consequence, the synthesis of sex hormones is disrupted, which leads to menstrual irregularities, infertility, early menopause, the appearance of neoplasms in the uterus and cysts in the appendages, mammary glands. Hypersthenics are more likely to develop manic-depressive states, they are distinguished by great suggestibility and self-hypnosis, the desire to attract the attention of others in any way, which leads to hysterical neuroses.

What is good about hypersthenics.

Hypersthenics are less susceptible to infectious diseases.

Hypersthenic and its diseases. Watch the video.

STANDARD.

It is also called mesomorph by the name of the middle germ leaf – mesoderm, from which muscles, bones, cartilage, kidneys, cardiovascular system, reproductive system, skin itself are formed.

Characteristics of the normosthenic.

Normosthenic type is characterized by proportional body size and harmonious development of the musculoskeletal system. Average growth and above average. The coverage of the wrist in women is from 16 to 18 cm, in men – from 18 to 20 cm. The costal (epigastric) angle is 90 degrees. Normostenics are also called athletes due to the proportionality of forms, developed muscles, the body decreases in width downward, broad shoulders, a developed chest, low fat, elastic abdomen.The head is dense and high, it rests straight on a strong and free neck, the face is usually ovoid, elongated. They are calm, a little impressionable, restrained, practical, domineering people.

Predisposition to diseases.

Normostenics have a tendency to diseases of the upper respiratory tract (rhinitis, tonsillitis, tonsillitis, pharyngitis, laryngitis), rheumatism, pain in joints, bones, muscles, gastritis with high acidity, neuralgia, kidney disease, myocardial infarction develops more often.In normostenics, epilepsy is more often observed and more severe, and obsessive states, delusional ideas (paranoia) are also characteristic.

Normostenic and his diseases. Watch the video

Share the article: Articles on the same topic: 90,000 Body type calculation and ideal weight calculator using the Pignet formula online converter

Pignet index is a calculation of weight in accordance with the body constitution. In order to find out what type of physique you are, subtract the weight in kilograms from the height in centimeters plus the circumference of the chest in centimeters.A result of more than 30 is an asthenic (thin), from 10 to 30 is a normosthenic (average), and less than 10 is a hypersthenic (stocky). Enter the details and get your exact ideal weight based on your body type.

How often do we call people, characterizing them by the type of physique: “That goner!” “This jock!” “This bedside table!” No matter how offensive it may sound, in fact there is a grain of truth in such characteristics: you cannot get away from the typical physique given to a person since childhood.So what are they?

In addition to the three known constitutional types (asthenic, normostenic and hypersthenic), there is the following classification according to body types: endomorph, mesomorph and ectomorph.

Somatotypes (as they are called) are characterized by the ratios of elements (body parts), taken on a point system from 1 to 7, where 1 is the minimum development of this element, and 7 is its maximum expression in the proportion of the figure.

Endomorph is a fat man with a ball-shaped head, plump shoulders, a large belly, sluggish arms and legs, and narrow ankles.The ratio of its proportions is 7-1-1. Usually these are overweight people, but even if they lose weight to exhaustion, their proportions still remain the same.

Mesomorph is a harmoniously and classically built person, with good muscles, a broad chest, well-developed muscular legs and arms. Its proportion is 1-7-1.

Ectomorph is a lanky skinny suffocator, with a narrow head and a cut chin, with a poorly developed chest, long legs and arms, and a narrow pelvis.Of course, he cannot have fat, and his muscles are small and underdeveloped. Its proportion is 1-1-7.

A legitimate thought arises: do most of us, not possessing the proportions of the mesomorph-Apollo, belong to these two types, frankly speaking, unsympathetic and even ugly? This is not true! In nature, there are practically no pure body types, so we can rightfully consider ourselves pretty and attractive. But for yourself, determining your preferences in food and clothing, it is good to know which body type you are closer to, although you do not completely correspond to it.

Link to “Body Type and Ideal Weight Calculator” for the forum
[url = http: //convertr.