Body types, or somatotypes, categorize our physical builds into three main classifications: endomorph, mesomorph, and ectomorph.
Although originally conceived by American psychologist WH Sheldon, M.D., in the 1940s (and some aspects of his work have been discredited, such as personality traits linked to body type), somatotypes remain widely used in the fitness industry as a means of classifying individuals as having a predisposition for being overweight, muscular, or tall and lean.
“Many personal trainers put their clients on identical exercise routines and diets, even when they have different body types and fitness goals,” says Rachael Attard, a fitness expert who designs training regimens based on somatotypes. “I’ve found that distinguishing between body types offers a solid starting point for adjusting your workout and diet if you’re not getting the desired results.”
Attard also developed a quiz to help you determine your body type. You can access it here:https://www.rachaelattard.com/find-out-body-type/.
For instance, if you’re an endomorph, typically characterized by a curvier figure and shorter limbs, and your goal is to trim down your thighs, you’re unlikely to achieve the desired results through sprinting and heavy lifting. In contrast, such an approach would yield favorable results for an ectomorph, naturally lean with longer limbs.
It’s important to understand that a body type is not a lifelong sentence, and your somatotype can change over time due to various factors, including environmental and social influences, genetic variations, geographic locations, and personal choices. “Research suggests that while your genetics may influence up to 80 percent of your weight and body type (your physiology), your environment and personal choices still play a significant role,” says Attard.
However, don’t confuse terms like “apple,” “pear,” or “hourglass,” often used to describe women’s body shapes. “These terms usually describe visual appearances, and some women fall into a combination of two or more body types,” she says. “For example, a woman who is 65 percent mesomorph and 35 percent endomorph may have an hourglass figure, featuring the slim waist of a mesomorph but with more curves.”
Now, let’s delve into the specifics of each body type:
Endomorphs
Famous Endomorph: Beyoncé
Body Type: Generally shorter, rounder, and curvier with a larger midsection and hips. Prone to fat storage but can gain muscle and possesses good strength and endurance.
Training Approach: Focus on higher reps and lower weights, combining low-intensity cardio with moderate to high-intensity sessions. Steady-paced running on flat terrain is ideal. Power walking for at least 45 minutes, five times a week can help reduce leg fat.
Dietary Guidance: Opt for a low-carb diet, with most carbs coming from fruits and vegetables. Healthy fats from lean meats, oily fish, nuts, seeds, and avocados can keep you feeling full. Treats should be relatively healthy, like protein balls.
Macronutrient Ratio: 20 to 25 percent carbohydrates, 30 percent protein, 45 to 50 percent fat
Mesomorphs
Famous Mesomorph: Gal Gadot
Body Type: Naturally muscular with broad shoulders, solid torso, and a narrow waist. Quick to lose or gain weight and achieve results rapidly.
Training Approach: Carefully select weights and incorporate High-Intensity Interval Training (HIIT) for calorie-burning and muscle-building. Steady-paced cardio, such as running, is effective for fat loss.
Dietary Guidance: Maintain a balanced macronutrient ratio with a mix of carbohydrates, protein, and fats. Limit high-sugar foods and follow the 80:20 rule. Mesomorphs do best on a balanced diet, which means eating a combination of healthy fats, protein, and carbs.
Macronutrient Ratio: 30 to 35 percent carbohydrates, 35 to 40 percent protein, 30 percent fat
Ectomorphs
Famous Ectomorph: Kate Middleton
Body Type: Typically tall and slim with long, slender muscles and limbs. Athletic appearance with a fast metabolism. Difficulty gaining weight or muscle, and naturally low in body fat.
Training Approach: Focus on strength training with lower reps and higher weights, incorporating longer rest periods. Cardio is optional, with one rest or active recovery day per week.
Dietary Guidance: Thrive on carbohydrates without gaining weight, so embrace a high-carb diet. Prioritize healthy carbs like fruits, brown rice, whole grain pasta, quinoa, and veggies. High protein levels support muscle growth, and good fats aid in quicker recovery.
Macronutrient Ratio: 40 to 50 percent carbohydrates, 30 to 35 percent protein, 20 to 25 percent fat
“Recognizing your unique body type can significantly influence the effectiveness of your fitness goals,” says Attard. “By tailoring your training and diet to match your somatotype, you can enhance your progress and get closer to the desired results.”
