One day, while I’m doing my weekly training I’ve noticed something new in my training ground. There has been a slight change in the surrounding lately and I’m kinda happy for it. I’ve noticed that the numbers of runners, joggers, cross-trainers and anyone who wants’ to get fit are getting bigger. Though it’s getting crowded in road unlike before but still this is a good sign. I talked to someone and found out that some of them taking their exercise routine seriously and don’t want to get back to their old lazy habit which is a good thing, right?
And then one runner ask me how did I attain my body figure today and what diet that I’m doing. I honestly said, just run. Run gradually, increase your total mileage per week and have a proper diet. Even you’re doing it in a slow pace; let’s say you’re doing it in 6-7 mins. per kilometer that’s fine as long as you lose that body fat. Also try high intensity exercise. I also said to them that they should identify first what body type they are. So that they can optimize their diet and training that suit to their body type.
For all those who doesn’t know what body type they have. Try to read this article that I’ve read earlier. This will give you the idea how your body works. So it’s important to be able to identify and understand your body type. Different body types require different training methods and diet plans. So listed below are the 3 male body types: ectomorph, mesomorph and endomorph, along with their characteristics.
An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.
Typical traits of an ectomorph:
- Small “delicate” frame and bone structure
- Classic “hardgainer”
- Flat chest
- Small shoulders
- Lean muscle mass
- Finds it hard to gain weight
- Fast metabolism
Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.
Typical traits on a Mesomorph:
- Hard body with well defined muscles
- Rectangular shaped body
- Gains muscle easily
- Gains fat more easily than ectomorphs
The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.
The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.
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
When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet. [Source]