Have you ever found it difficult to gain muscle or lose weight? Or are you quickly knocked back to your original shape after reaching your goal? do you know? Your innate body shape will affect your fitness results and dietary needs! . There are big differences between slim, athletic and fleshy bodies when it comes to fitness plans and diets.
According to the theory proposed by Dr. William Sheldon of the United States in the 1940s, people are divided into three basic body types, or physiques, namely Ectomorph, Mesomorph and Endomorph. Different body types have innate advantages and characteristics, but of course they also have problems. Understanding your own body type can help you design a fitness plan and dietary principles that are more suitable for you, so as to achieve goals such as muscle gain, fat loss, and weight gain.
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Ectomorph: thin frame, lanky and difficult to gain weight
Ectomorph people have a slender appearance with little muscle and fat. They usually have a fast metabolism or poor absorption, making it difficult to gain weight or muscle. They need to consume high-calorie and high-protein foods and strength training to increase muscle. quality. The response to aerobic exercise is better, and the response to weight training is worse. Be careful to get enough rest or you will get tired easily.
Slender people usually have the following characteristics:
Slender body with long limbs and less muscle tissue. Small joints make it difficult to build muscles and gain weight. Narrow shoulders and hips are less likely to gain weight if you eat more. Fast metabolism.
Mesomorph: easy to train, strong and easy to shape
Mesomorphs are athletic, muscular people who don’t change much in weight. You can adjust the intensity and frequency of exercise according to your own fitness goals to achieve your goals of weight gain and weight loss. With good performance in various sports, such as strength, speed, endurance, explosive power and flexibility, most athletes have the characteristics of an athletic body.
Athletic people usually have the following characteristics:
Strong body, broad shoulders, broad chest, thin waist, inverted triangle body shape with lots of muscle tissue, thick joints, easy to adapt to exercise training, easy to gain and lose weight, easy to reduce body fat, easy to build muscles, low body fat, high muscle mass
Endomorph: fleshy type: difficult to lose weight, round and easy to gain weight
Endomorph people have a round body with a lot of muscle and fat. They gain weight easily but have difficulty losing weight. Weight training is effective in building muscle and weight, but it is more difficult to reduce body fat. You need to pay more attention to your daily diet and daily physical activity to maintain your weight.
Succulent people usually have the following characteristics:
Plump body, short limbs, lots of muscle tissue, lots of fat, thick joints, round body shape, big buttocks and abdomen. Fat increases quickly, but fat loss is slow. High body fat makes it difficult to build body lines.
The National Academy of Sports Medicine (NASM) points out that people are not classified into a single body type, but more often a composite type. Knowing the body shape can make better exercise or diet plans, and can Expect how many challenges you may have to face in order to achieve your goals. It’s not that exercise or diet control is ineffective. It may be due to your innate body shape. The effects are slower to show. Don’t give up too early!
1. NASM：Body Types: Mesomorphs. Ectomorphs, & Endomorphs Explained
2. University of houston：THE 3 SOMATOTYPES
Text/Zhao Yizheng, picture/Huang Huaixian
Further reading:
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2023-11-02 06:00:00
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