Different people have different bodies that called the body’s type. In this article, we examine the three types of Ectomorph, Mesomorph, and Endomorph body types to help you lose weight or fitness by knowing your body better.
What does body type mean?
People have different shapes and sizes, and each person’s body shape depends on two things: genetics and lifestyle choices. Did you know there are three types of body shapes that each person falls into one of three types:
- Ectomorph: Slim and delicate body
- Mesomorph: A dense, muscular body
- Endomorph: Round body with high-fat content
You will see that each of these body types has its characteristics.
Knowing your body type teaches you how to use genetics for your benefit, increase your metabolism, adjust to fit and eat better for your body shape. Let’s look at the differences between these three physical forms.
What are the three main body types?
As we said, the three main body types include Ectomorph, Mesomorph, and Endomorph. Diagnosing the type of body you’re born with helps you adjust your exercise and diet plan accordingly – how to lose weight and stay healthy. Now we want to give a brief overview of each body type and give you some tips on exercise and nutrition so you can design your lifestyle based on the right pattern. Many people are a combination of the two types of body types, so do not stress that your features must match one of these three forms, but rather seek advice that suits you and your body more.
Ectomorph Body Type
Ectomorphs are usually thin and have small joints, meaning their body structure is delicate. These are exactly the kind of friends who eat whatever they want and don’t gain one pound. These people are lean and their metabolism is high, They overeat without finding overweight.
If you also have an ectomorph body type and you want to increase your strength and reach your healthy weight, It is advisable to include more protein in your diet and to keep your meals small but in large numbers. Also, include strength training throughout the week.
Ectomorph body type features
- The slim and delicate body
- Flat breasts
- Small shoulders
- Not too muscular
- High-Speed Metabolism
- Prone to periods of hyperactivity
- Adding weight is hard
- Don’t forget to eat breakfast
- Eat plenty of complex carbohydrates after exercise.
- Increase the number of meals, meaning six small meals a day instead of three large meals.
- Be sure to use protein before or after exercise.
Prioritize strength training, Focus three days a week on high-intensity workouts that involve the core muscles and do aerobic exercise for a day or two.
Mesomorph body type
Mesomorphs usually have a balanced, athletic body structure and simply add fat and muscle, so be careful not to overeat. Most of them are overindulging in eating because their body shape is athletic and they don’t think become obese. A mesomorph should do strength and aerobic exercise and if he wants to lose weight, he should reduce the amount of carbohydrates intake.
Features of mesomorph body type
- Balanced body structure
- Wide shoulders
- They simply add muscle
- If they have extra fat, they usually accumulate at the bottom of the trunk
- Focus on intake a combination of complex carbohydrates, fats and healthy proteins.
- Eat some healthy protein with each serving.
- If your goal is to lose weight, reduce carbohydrate intake. Many mesomorphs have seen rapid results in weight loss with increased protein intake and reduced carbohydrates.
To get the best result, incorporate an equal amount of strength and aerobic exercise into your weekly schedule. Perform strength exercises such as plyometric exercises (jump split, butterfly squat) to get you to the desired level. Take advantage of your physical form and challenge yourself.
Endomorph Body Type
The endomorphic body type has a large, fat bone structure, generally with large arms and legs and a round body. Weight loss is difficult for an endomorph, but not impossible! These people usually have strong leg muscles, but the upper muscles are weak.
Endomorph body type features
- Round body
- Medium to large bones and joints
- Strong leg muscles
- They simply add muscle and fat
- It’s difficult for them to lose weight
- Their metabolic rate is slow
- If possible limit carbohydrate intake, eat healthy carbohydrates (brown rice, whole grains)
- Get plenty of fiber each day to feel full and avoid eating unhealthy foods
- Many endomorphs will come to an ideal form with a healthy diet
Focus on weight loss with aerobic exercise. High-speed exercise are the best option. These kinds of exercises can make your heart beat, sweat, and burn calories. Also know that if your body fat is high, all the set-ups in the world will not help your six-pack because it has a layer of fat on it. So try to reduce overall body fat to get started.
How does body shape change with age?
From the beginning, your body, whether apple or pear-shaped, may change as you age. This transformation occurs for several reasons and falls into two main categories: those who do not control it and those who can. The magnitude and severity of these changes depend on lifestyle indicators such as exercise, smoking, and diet.
The body is composed of several parts. Bones, muscles, fats and water are the top priority. Changes in body shape usually occur with age even if there is no overall change in weight. As you age, the amount of fat you carry will increase, while muscle will decrease and bone mineral density will decrease. Over time, the loss of natural fluids in the cells changes the body’s texture and structure. These changes cause appearance changes that will ultimately affect your appearance.
The body weight fluctuation is based on the ratio of calories you consume and the amount of energy you burn. If you consume more than you burn, you gain weight. The body stores extra energy instead of wasting energy on muscles as fat. So the more weight you will carry is fat.
Muscle is more metabolically active than fat so it burns more energy. Loss of muscle tissue due to aging changes the body composition over time and accelerates the growth of fat. The passage of time does not only change the proportion of fat but also the place of fat. In women, the decrease in estrogen levels associated with menopause shifts the storage of fats from the lower part (pear-shaped) to the mid-body (apple-shaped).
Fat in the trunk is made up of subcutaneous fat (fat that lies beneath the abdominal skin) and visceral fat (fat that accumulates around the abdominal organs). Abdominal fat creates an apple-shaped body that increases the risk of cardiovascular disease and type 2 diabetes with age.
In 2008, researchers analyzed data from more than 44,000 women over 16 years. Studies show that women with larger waist circumference were more likely to die from heart disease and cancer than women with smaller trunks. Especially for women whose waist circumference was more than 89 cm, they were almost twice as likely to have heart disease and cancer.
Reduce subcutaneous fat and visceral fat by diet and exercise. To help prevent fat build-up in the middle part of your body as you age, you should strive to maintain a healthy weight.
In healthy adults, skeletal muscle accounts for 40 to 50 percent of body weight. As you age, muscle tissue loss and muscle strength decrease. Some researchers find that adults over the age of 30 lose one percent of their muscle tissue each year. Muscle burns more calories than fat, so if your body’s muscle tissue levels are low, your overall health and weight loss will be affected and the person will go away with loss of physical ability and increased disability. To stabilize muscle tissue as you age, you need to stay physically active and make sure you add strength training to your program. Even seniors at 80 or 90 years of age increase their physical strength by lightweight strength exercises.
As you get older, you may not only get wider, but you may also get shorter.
According to NIH reports, age-related physical change is common across all races and genders. Your bones make up about 20 percent of your total body weight. Due to changes in bone volume as well as muscles and joints it is normal to reduce one centimeter of height after every 10 years. After age 70, this decrease in height increases. So an adult may experience about 2.5 to 7.5 centimeters in height loss during their lifetime. Increased bone mineral density continues until about age 30 and usually begins to decline from this age onwards. This is a concern for women in the early years of menopause. Low bone density can put you at risk for bone diseases such as osteoporosis. Prevent this process by avoiding tobacco, taking significant amounts of calcium, and adding strength training to your activity plan.
In which group are you in?
Could you find yourself in one of these body types? Or maybe you are a combination of two types. Using the tips above you can get to your ideal form as quickly as possible. We are all beautiful in our unique form, so listen to your body and act on the advice that suits it.