Chasing after a particular physique, but it seems to elude you even after hours of exercising and eating ‘right’? Learning more about your body type can help you customize your fitness routine and diet to achieve your fitness goals
Determining your body type is more than just looking at whether it’s similar to a shape of some fruit or an inanimate object like an hourglass. It’s the body composition that people are predetermined to have, called the somatotype. However, the body type spectrum is more complicated than that, and no one exists in just one somatotype.
The Body Type Spectrum
Before you go into the training and figure out the correct diet that suits your body type, you need to first find where on the spectrum you fall. The body types are generally divided into three categories:
1. Endomorphic
Endomorphic body types have stocky bone structures and large hips and midsections. They usually have higher fat all over the body and tend to gain weight easily but lose it slowly. Their metabolism is naturally slow mainly because of sedentary lifestyle choices, but it can also be due to chronic conditions
2. Mesomorphic
Mesomorphic have a more athletic body type with medium bone structure. Their shoulders are usually wider than their hips, and due to a good metabolism rate, they can gain mass and lose fat easily.
3. Ectomorphic
Ectomorphic body types have narrow shoulders and small muscles compared to their bone length. They have a fast metabolism and can gain mass easily.
Training and Dieting for Your Body Type
1. Endomorphic: Boosting Metabolic Efficiency
As stated, endomorphic body types have more fat around their body and a slower metabolism. According to research, there is a correlation between extra weight and cardiovascular issues. If you have an endomorphic body type, you need to focus on exercises that focus on fat loss to reach a good body composition and cardiorespiratory health.
After, you should focus on resistance training with lots of plyometrics and consistent aerobic training. This will help increase your energy, stabilize the joints, and boost metabolic efficiency for better weight loss and mass gain.
As for the diet, you should also focus on improving your metabolism here and focus primarily on nutrition that maximizes fat loss but increases body energy and builds lean muscle. You’ll need a diet that is low-calorie and high in protein. Ensure you meet your daily protein requirement is met and consume the remaining calories through a mix of carbs and fat.
2. Mesomorphic
Mesomorphic body types have it easier than others; there’s no denying that. Since those with such body types already have a more athletic look, they can try harder exercises or try different sports for their ideal physique.
Depending on whether you want to gain a bit more weight or lose it try a macronutrient calculator to decide what number of calories to consume. But just like with endomorphs, you need to fulfill your daily protein intake while keeping the remaining calorie consumption from a blend of healthy carbs and fats.
3. Ectomorphic
Ectomorphs have an uphill battle in fitness. They have a high metabolic rate which, although excellent for preventing excess weight gain, also makes it difficult to gain mass. Not only is it hard to gain, but it’s also difficult to keep. For people with such bodies, exercises that focus on strength are the go-to. If you are a beginner, try calisthenics training. Combine rest periods with anaerobic exercises to promote muscle gain and prevent calorie burn.
To accompany this type of fitness routine, ectomorphs should have a diet focusing on mass gain. The best kind of diet for such body types is one higher in carbs and calories. Don’t disregard your protein either. Try protein shakes and space them out for best results. You need to be prepared to eat as you’ve never eaten before.
Train in Calisthenics with the Pro Jean Fallacara
Training for your body type to get in shape and become the healthiest you can be hard for some. If you’re having trouble finding the right starting point for yourself, reach out to professionals that can help you!
With calisthenics strength training, you can train your mind and body as a cyborg and see strength as you’ve never seen before. We recommend starting calisthenics training by following Jean Fallacara, a famous neuroscience calisthenics expert.
His neuroscience bodyweight strength training book will show you how to begin calisthenics and what you can achieve! You can also reach out to him for more information about his training program or podcasts.
About the Author
The author is a writer for a lifestyle magazine who recounts her journey with food, fitness, and style to learn to love her body shape. Like many people, exercising felt like something she had to do until she started biohacking and listening to Jean Fallacara’s podcast on improving one’s mental and physical health with fitness.
