Ever glance at a peer and wonder how it’s so easy for them to maintain their body? One person never gets fat, and the other one easily gains muscle with the slightest effort. Unfortunately, variation within our genetic markers determines whether we are suited for one task or another. It is something that cannot be changed, but with enough determination, it can be conquered.
Before we analyze the three main body types, you must be cautious that not everyone will perfectly fit into these structures. The types demonstrate a recurring pattern. It is a general assumption for people that almost fit the description. You might build more muscle in your legs than your arms, and that is okay. You should use your best judgment to understand which body type suits you best.
These are the people that make you jealous of their low-fat percentage. They look good in skinny pants, but they cannot gain muscle mass as efficiently. Generally, these people look smaller, due to the lack of muscle mass to build around their skeletal system. This problem is exacerbated by the usually thinner frame of ectomorphs. They have fast metabolisms, which shows that their bodies are more effective at removing the excess calories that you eat. They make for great marathon runners and high jumpers.
A fast metabolism is the most important factor for Ectomorphs. If you disregard its significance, it will result in less desirable results. You cannot settle for eating the regulated 2,000 calories for a standard adult. You are required to eat a surplus to gain mass. Carbohydrates are your friends. The sugars in carbohydrates help raise the blood sugar levels, which tells the body to send proteins to the muscle instead. When choosing carbohydrates, there are two major categories: simple and complex. Simple carbohydrates are primarily found in fruits, breads, pastas, and honey. They are primarily made up of sugar, which digests easier. Complex carbohydrates are made up of starch and fiber, which can be found in vegetables, legumes, whole grains, and potatoes. These are the carbohydrates that ectomorphs want to focus on. They do not digest as quickly, which equalizes their fast metabolism. In addition, proteins and healthy fats are essential for maintaining the weight gained from carbohydrates. About 3,000 calories are the ideal amount to consume, spread across 6-8 meals.
On the opposite end of the spectrum, Endomorphs are those with a combination of fat and muscle. They gain both fat and muscle very easily, thanks to the slower metabolism and energy-storing genetics. To fill out their increased fat and muscle mass, endomorphs usually have bigger skeletal frames to support the weight. They also tend to be rounder and stockier. This makes powerlifting and other endurance sports the ideal option for this body type.
The endomorph does not focus on carbohydrates. In fact, they want to avoid them whenever possible. If ectomorphs had to emphasize calorie counts, then endomorphs need to focus on the food variety. Caloric intake is an important factor in losing the excess stored fat. A range of 1,750 calories is a healthy approach to losing weight. The most important carbohydrates to eat are fruits and vegetables. They fill the stomach while providing fewer calories. This is essential to slimming down. Bread and rice are not ideal for this body type’s diet, but if it is necessary, brown rice and oats are the best options. In addition, fats and proteins are important to maintain a balanced body structure. The goal is to remove the excess fat that the endomorph’s body loves to store and to fill it with muscle. Healthy fats are especially important to help burn through energy when building your body. It is ideal to eat 3 main meals per day, with snacks in between.
Everybody wants to achieve a similar body type as the mesomorph. It is the middle ground between the ectomorph and endomorph. With a slightly muscular body, but not enough fat to look round. People who fit into this category are great at a lot of general sports, but they still need to put in the effort to maintain the desired body type.
Following Michelle Obama’s food pyramid is a very good way to maintain a healthy balance. You can survive on the normal 2,000 daily calories. Brown rice and oats are healthy options for carbohydrates and you can eat them regularly, unlike the endomorph. If you want to build more muscle, you must increase the intake of proteins and fats. The most important factor for the mesomorph is exercise, unlike the endomorph and ectomorph, which focus on diet.