Body Types and How We Differ

The reason why we respond to training differently: The Three Somatotypes

Ever wondered why two people following the same exercise regimen and diet end up with different physical results. We all know that each person is an individual. Glove size, shoe size, and clothing are not generic for all but how the body functions: breathing, eating, and sleeping, not to mention exercising should affect everyone, in the same way, shouldn’t it?

That’s a common assumption and an incorrect one at that.

The internal working of our bodies is as different and varied as our physical difference in our sizes.

Heredity: 

The passing on of physical or mental characteristics genetically from one generation to another.

Yes. It does play an important part in our function, but there are more relevant criteria for the difference.

Understanding your body type and its strengths and weaknesses is crucial for getting the results you work so hard for day in and day out in the gym. It dictates how we respond to diet and exercise. By working with your body instead of against it you can achieve those results.

Studies have shown that the human race is comprised of individuals who have different body types which respond and react to physical activity differently.

Let us discuss…

Somatotype

A category to which people are assigned according to the extent to which their bodily physique conforms to a basic type.

“somatotypes refer to the underlying physique and are not changed by overeating or training”

Many individuals are a combination of body types and don’t fit into just one classification. Choose the type that describes you the best or identifies your particular combination within the different types and go from there. It will be a combination of two types since all three types would contradict each other in the same body.

                                                 Somatotypes are further divided into three basic types:

The ECTOMORPH – Known as a “Hardgainer”, the ectomorph body type is the leanest of the three types. 

Characteristics of this body type are:

A fast metabolism

Face difficulty gaining weight

Lean muscle mass

Very low body fat index

Very thin, often lanky

A small frame and delicate bone structure

Narrow or small shoulders

Any height, but is often seen in tall men

The greatest challenge ectomorphs have is gaining muscle mass. A fast metabolism burns calories quicker than normal. To overcome this, a high caloric intake and workouts that focus on large muscle groups are needed. For example, barbell curls instead of concentration curls for developing the biceps.

The ectomorph’s bodybuilding journey is slow and requires effort, but the gains are lasting, and remaining shredded or cut is easier for this body type.

Cardio is not his friend and should be done mostly as a warmup.

The MESOMORPH: A balanced body type. Few are solely in this category and most are a combination with an endomorph or an ectomorph. The pure mesomorphs  are fortunate to have an advantage at the gym.

Characteristics of this body type are:

An Athletic build

Naturally defined muscles.

(ever wondered how African-Americans look cut without working out)

Big-boned and a sturdy frame

Gains muscle easily

Generally strong

Normal metabolism

Gains fat fairly easily

Due to their heavier bone and muscle structure, mesomorphs gain muscle faster and maintain a physique better than the other two. Their metabolism burns calories at a normal pace, which makes it easier to control, and can gain or lose weight easily. However, this is also true about fat and a diet needs to be followed if a physique is to be maintained. 

Cardio is a friend here and should be done as a supplement to weight training.

The Endomorph: The opposite of the ectomorph. The bulkiest of the three with its own pros and cons.

Characteristics of this body type are:

Stocky build

Thick arms and legs

Strength

Gains muscle easily

Slow metabolism

Undefined/ Soft muscles

Gains fat very easily

Difficulty losing fat

The greatest hurdle endomorphs face is losing fat and getting a defined/ ripped physique.

Cardio is a friend to the endomorph since fat is an even more loyal friend. Fat reduction is a challenge since the metabolism is slow. Diet is key for this body type to attain its goals.

NOTE:

Classic combination somatotypes include pear-shaped ecto-endomorphs with thin, delicate upper bodies and high-fat storage in the hips and thighs, and apple-shaped endo-ectomorphs, with high-fat storage in the mid-section and thin lower bodies.

The above classification is for both genders in humans. 

Are Women Different Then:

Women have a different visual picturization of themselves. This is rightly so since there are very few women who would like to be muscular.

Although the working of her body, i.e. the tendency to gain or lose fat and lean muscle, would be similar to the classification of the men above, the way women visualize themselves is different.

This has less to do with training and more to do with appearance.

Women can find out their body shape by entering few parameters in the below link:

Body Type Calculator

The Body Type Calculator is designed for females to find their “body shape,” which can be used for getting targeted outfit Ideas.

Even though there is some research linking certain body shapes with some health risks, the body shape result of this calculator is not intended to be a serious indication of health or an ideal that must be met.

Instead, the waist-hip ratio, which is also shown in the results of this calculator, is a better indicator of health.

       IN A NUTSHELL

Knowing your body type, either a specific type or a combination of types, will make it easier to compile a training regimen and diet criteria specific to the requirements of your body.

When micro details are considered in this manner, the results show faster and will last longer.

Consider this example:

A person with an endomorph body type, following a heavy/ low rep weight training regimen and high protein/ medium carb bulking diet plan, although incorporating cardio 2-3 times a week will find it difficult to cut fat. On the contrary, the fat content may increase, remember excess protein is also converted into fat, hiding any muscle gain achieved with all the hard work.

Since the endomorph is biased toward fat storage, this is what will happen primarily. Lean muscle will also develop, of course, but it will be hidden.

Such a body type would benefit more from a training program that incorporates a mix of heavy/ low rep as well as medium weight/ high rep sets for a body part.

Cardio needs to be increased proportionately to the calorie intake. While the diet needs to be focused on protein, in relative moderation, and keeping carbs and dairy to a minimum.

Cutting out fats and carbs totally from a diet is not advisable and not healthy. The body needs intake of the same. If fats are cut completely the body resists the reduction of existing fat from it. 

It is a balancing act.

This kind of person would require to have a calorie deficit daily food intake while maintaining enough protein in the system to maintain/ increase the muscle mass.

Keep in mind though, when one loses weight a certain amount of muscle mass is lost along with the fat. Strength also decreases. 

On the bright side, the muscle mass and strength are recoverable and look much better once the fat is lost.

Now that you know, be aware of the generic training and diet plans dished out by so-called certified trainers in the training center you go to. 

Keep at it the rewards are worth it.

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