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Take this quick test to find out what body type you are. Get detailed instructions on how to train and eat for your body type.
About Body Types
Here is the info on how to train for the three different body types. If you you are somewhere in between two body types and recomendations would be a middle approach.
Endomorph
An Endomorph's biggest concern should be the losing
of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest
between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat
frequent but small meals. Sugars, sweets and junk food should be eliminated from
your diet. Engage daily in some activity like brisk walking, biking, etc., and try to increase the
amount of time you spend each week.
Mesomorph
A Mesomorph has a naturally fit body but to
maintain it or improve it they should exercise and diet corretly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not
resting too long between sets. You will find you gain muscle quite easy (some
women and even men might not want to get too bulky, but this won't happen suddenly.
When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any
slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo.
Ectomorph
Ectomorphs should concentrate on gaining
weight in the form of good lean muscle tissue (some women that are too thin
may also want to put on a little fat to look more feminine). Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods
between sets). Diet should be high in calories (good quality food not junk) and you should eat
more then you're used to and often. Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum,
at least until you are happy with your weight and looks.
HISTORY
In the 1940s, Dr. William H. Sheldon introduced the theory of Somatypes. His
theory described three basic human body types: the endomorph, characterized
by a preponderance of bodyfat; the mesomorph, marked by a well-developed
musculature; and the ectomorph, distinguished by a lack of either much fat or
muscle tissue. He did also state that most people were a mixture of these types.
Dr. William H. Sheldon (1898-1977)
A Forgotten Giant of American Psychology
Sheldon's description of three body types has become an integral part of most
literature on weight loss, fitness and bodybuilding.
The three body types are further described below.
ECTOMORPH
fragile
thin
flat chest
delicate build
young appearance
tall
lightly muscled
stoop-shouldered
large brain
Has trouble gaining weight.
muscle growth takes longer.
MESOMORPH
athletic
hard, muscular body
overly mature appearance
rectangular shaped (hourglass shaped for women)
thick skin
upright posture
gains or loses weight easily
grows muscle quickly.
ENDOMORPH
soft body
flabby
underdeveloped muscles
round shaped
over-developed digestive system
trouble losing weight
generally gains muscle easily.
CONCLUSIONS
When you know which type you are (or which mixture) and diet and exercise
correctly for that type, you will make much better progress.
While some women may think that Kate Moss is the ideal, from a fitness
view point she really isn't. And many women who tend to be endomorphic
will save themselves much suffering by not striving to change themselves
into ectomorphs, it's not going to happen. Conversly a true ectomorph who
wishes to be a Sumo wrestler would also be in for a big disappointment.
Your goal should be to look as close as possible to (or stay looking like) a
mesomorph. With the correct exercise and diet this can be attainable, and
while you may be a bit upset that you have to work hard to look good while
the true mesomorph looks that way naturally, at least you will still be fit
and look good. And even the mesomorph will find as he/she gets older that
some exercise and diet is needed if they want to continue to look good and
be fit.
Click here for a great page for learning even more about body types. Your body type may even describe your personality! Learn more at this link.
Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. He is the author of many books and courses on training
and diet, the most popular of which is his book "Truly Huge". For more
information visit his website at http://www.trulyhuge.com
Best,
muscle@relaypoint.net
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