We all come in different shapes and sizes and therefore the results we achieve through training are different, our maximum potentials are different and the speed in which we attain results will be different. Have you ever wondered why your boy only needs to look at a dumbbell before he starts swelling up with muscle? Or why your girl can drop a dress size in a week just by controlling her eating? While you are fighting tooth and nail just to lose a couple pounds. It all comes down the different body types.
There are 3 categories known as the somatotype which are used to describe someone’s body shape, Ectomorph, Mesomorph and Endomorph. You will generally tend to fall into one of the categories but it is not unusual to have a blend of 2.
Typical traits of an ectomorph:
- Small “delicate” frame and bone structure
- Flat chest
- Small shoulders
- Lean muscle mass
- Finds it hard to gain weight
- Fast metabolism
Typical traits on a Mesomorph:
- Hard body with well defined muscles
- Rectangular shaped body
- Gains muscle easily
- Gains fat more easily than ectomorphs
Typical traits of an Endomorph:
- Soft and round body
- Gains muscle and fat very easily
- Is generally short and “stocky”
- Round physique
- Finds it hard to lose fat
- Slow metabolism
Ectomorphs struggle to gain weight easily so if you fall into this category and your fitness goal is to gain size then you will need to really increase your calorie intake substantially, eating loads of protein and supplements is recommended. In terms of exercise you want to focus on compound movements working the larger muscle groups. Exercises for you are Squats, Deadlifts, Bench press, Pull ups and dips.
Mesomorphs gain muscle easily and are best suited to weight training; the only problem is they too can put on fat quickly. If your desire is to gain muscle but stay cut then I suggest you watch your calorie intake and include High Intensity Interval Running with your weight training. Interval sets of 1min sprints followed by 3mins jogging at a slower pace and repeat.
Endomorphs carry the most fat so to trim down, dietary habits are important and you’ll need to do loads of cardio as well as lifting light weights doing high repetitions. A cardio exercise that is highly recommended is Boxing which is great for toning and burning the fat plus loads of fun.