Your body type influences how you respond to diet and training. Learn how to plan your training and diet program whether your Ectomorph, Mesomorph or Endomorph
You may have heard it said that all men are created equal. As lovely as that thought is, it just isn’t true. The men that first made that suggestion might have been better suited to say that all men deserve the same opportunity (even if they are women), but that is another discussion entirely. The fact remains that despite how some people try to convince us otherwise, we are all different. There is no such thing as one size fits all.
If you have been in the fitness world long enough you come to realize that some things may come easier to you than others. Not only that, but there are some programs and some diets that are better suited to you than others. That is because, to no one’s surprise, people have different body types. In fact, we have identified 3 different body types. Ectomorph, mesomorph and endomorph are the three body types.
So why does it matter what body type you are? As you might imagine, each body type has its advantages and disadvantages when it comes to fitness. Once you have identified your body type you can start to tailor your diet and exercise to first you specific needs. These modifications will inevitably speed up your progress, and save you load of time in reaching your fitness goals.
So What Are The Characteristic of the Different Body Types?
The ectomorph is your typical 90 pound weakling. Ectomorphs have a small, narrow frame. They tend to have long limbs with small joints. They don’t hold much fat, but they also find it extremely difficult to gain any appreciable muscle. They tend to excel in endurance type sports like running marathons.
Ectomorphs have the ability to eat almost anything they want and never gain a pound. This is good if you are trying to stay lean, but it makes life difficult if you are trying to build muscle. Ectomorphs are the ones you might truly call hardgainers.
Training and Diet for Ectomorphs
Since it so hard for Ectomorphs to gain fat or muscle they should limit their cardio. No cardio is really necessary, but they might benefit from an occasional bout of HIIT. Ectomorphs should focus on lower reps and heavier weights. Because of their high metabolism, if they want to gain an appreciable amount of muscle they will need to maintain a diet well above just maintenance calories. The trick for Ectomorphs is to choose calorie dense foods, and supplement with protein shakes if necessary to hit their caloric goals.
Vince Delmonte talks more about ectomorph training is his No-Nonsense Muscle Program.
If you could go back and choose which body type you are most people would choose to be a mesomorph. They tend to have low body fat levels, a small waist, and above average muscle mass. Unlike the ectomorphs, mesomorphs have no problem gaining significant amount of muscle. They tend to be able to do it without gaining very much fat in the process.
When it comes to fitness the most successful bodybuilders tend to be mesomorphs. The same is true for most strength athletes such as power lifters and strongman competitors. Mesomorphs find that perfect balance between the other two body types. They can gain muscle relatively easily without adding a lot of body fat.
Training and Diet for Mesomorphs
Mesomorphs clearly have a genetic advantage and because of that they do not need to do anything extreme. When they want to gain muscle they only need to consume a few hundred calories above maintenance. When they want to drop fat they only need to restrict their calories by a few hundred. There is no reason for a mesomorph to overdo it.
Recommended training for mesomorphs is obviously goal dependent. Mesomorphs can be relatively success at any fitness goal they set forth. Because of that it is difficult to suggest a general rule. Mesomorphs can train longer and harder than the other body types. The main thing mesomorphs have to look out for is letting that ability lead to overtraining. They also have the ability to store fat, so they need a bit more cardio than Ectomorphs.
Endomorphs are the people that know that husky is a size. For the guys they tend to have the nickname “Hoss”. If ectomorph is on one end of the spectrum, then the endomorph is on the extreme other end. Unlike the other two body types, endomorphs carry a lot of body fat. While they do tend to gain muscle easily, that muscle is usually obscured by heavy fat accumulation.
They tend to have a very slow metabolism. It is very easy for them to gain weight even when they aren’t trying to. Endomorphs tend to excel at sports where taking up a lot of space is an advantage. There are a lot of NFL offensive linemen that are endomorphs.
Training and Diet for Endomorphs
Quite the opposite for the ectomorph, the endomorph cannot get in shape with just a couple HIIT sessions a week. They need to continuously try to stimulate their metabolism with a variety of cardio and strength training. One advantage an endomorph has is they can gain strength rather easily.
If endomorphs want to combat their normal tendency to carry too much body fat they need to drop their calories below maintenance. They need to consume nutrient dense, low calorie food. Like all other body types, endomorphs tend to benefit from increasing their fiber consumption when dieting. Endomorphs should avoid processed and junk foods at all costs. Unlike the other two body types endomorphs do not have a lot of leeway when it comes to their food regimen. A dietary mistake that might now matter to an ectomorph or a mesomorph can have a significantly negative effect on the physique of an endomorph.
The truth is nothing is ever as black and white as it seems. There are very few people that only qualify for one body type. We usually have individual traits and tendencies from all three. When it comes to fitness, there rarely are easy answers. If you want to reach your fitness goals you have to do the work in the gym. You have to track your results, and you have to adjust accordingly.