Somatotypes
Back in the 1930's, Dr. William h. Sheldon , a Harvard Professor, developed a way to classify the human physique according to genetic tendency. He came up with 3 distinct body types. These were known as ectomorph, mesomorph and endomorph.
The ectomorph body type suggests you are slender, generally have narrow shoulders and have a low body fat percentage. Also known as 'hard gainers' for their apparent inability to gain weight and muscle. In many cases, the ectomorph has a hyperactive thyroid, causing them difficulty in gaining weight. For this reason they need to consume alot of calories to maintain weight.
In order to gain weight, this body type must take in many more calories than other body types due to their fast metabolism. They tend to have a higher tolerance to Carbohydrates and proteins, with moderate fat intake. A healthy diet for the typical ectomorph would consist of:
-55% carbohydrates (veg., fruit, complex carbs)
-25% protein (salmon, chicken, eggs)
-20% fat (healthy fats such as extra virgin olive oil, nuts, fish oil, avacado)
The ectomorph body may have to eat substantially more than they are comfortable with - this changes as the body adapts and begins to absorb all the extra food.
Protein requirements for the body type should be anywhere from 0.75g to 1g per kg of bodyweight, as they have a higher lean mass than other types.
For muscle gain, extra protein is required as building blocks. Therefore protein suppliments are recommended.
It is certainly possible for ectomorphs to gain fat however - so it is important to complete some resistance training to keep the fat off and the muscle on as this will achieve a better asthetic effect for the individual. They must eat a large breakfast everyday and eat every 2-3 hours as this will allow them to ingest enough calories throughout the day to overcome the fast metabilism. It is important however, for health reasons to stay away from the heavily processed foods!
In terms of working out, ectomorphs should train heavy but not for a long time or often - perhaps 1 hour 3 times a week. They should avoid lengthy cardio sessions as it would be detrimental to weight gain. It is reccommended to train a combination of two to three exercises per body part, consisting of 3-4 sets of each with 6-10 reps for maximum effect. Examples of exercises are squats, bench presses, deadlifts and rows.
The mesomorph body type has the ability to burn fat and build lean mass with equal ease. They are prone to muscularity and can alter their body composition with minor exercise and diet. They tend to be successful at most sports except endurance based events. Bodybuilding is also more successful with the mesomorph body type. They will be well proportioned, muscular, strong, prone to having a high metabolism and responsive to workout routines.
By cutting back on carbs, increasing protein and increasing exercise, mesomorphs can easily change their composition. Fat loss can be achieved through regular eating every 2-3 hours in smaller quantities. They should avoid processed foods, and snack on food high in protein and fruit. Proteing bars and shakes are also reccommended. A healthy diet for the mesomorph would be:
-40% carbohydrates (vegetables, fruit, complex carbs)
-30% protein (salmon, chicken, eggs)
-30% fat (extra virgin olive oil, nuts, fish oil)
**Females seeking to build lean muscle whilst losing fat should keep to light weights with high repetitions to change body shape. An equal mix of cardio and weights will help to burn fat and build lean muscle tissue. Working the whole body 3 times a week would be ideal. Males on the other hand who are looking for a muscular body should lift heavy weights with fewer reps. Exercises should be multi-jointed - for example squats and deadlifts. Both sexes must minimise rest between sets to around 30 seconds to maximize the potential for muscular development and a change in body composition.
The endomorph body type has a large bone structure and greater amount of total body mass than the other two types. There is a high chance that these body types will be diabetic. Endomorphs are prone to gaining fat easily and prone to losing weight slowly. These people are well suited to power sports such as the shot put and power lifting.
The good thing about this body type is they can develop lean mass relatively easily compared to the ectomorph body type. In terms of the thyroid - they have the opposite effect of the ectomorph - being much slower acting. This means they need to eat significanly less calories to maintain their weight. Many endomorphs have a low carbohydrate tolerance so an immediate diet requirement would be to cut out processed and refined carbs, especially white sugar and flour. They must eat breakfast which wiill help force the metabolism to work. Eating every 2-3 hours will also keep the metabolism going. Hydration and fibre intake is also of paramount importance. The fluid intake helps to transport vital nutrients and flush out waste products. A healthy diet for the endomorph would consist of:
-25-30% carbohydrates (vegetables, fruit, complex carbs)
-35% protein (salmon, chicken, eggs)
-35-40% fat (extra virgin olive oil, nuts, fish oil)
Endomorphs should be working out including both weightlifting and cardio in their programs. Weights should be low to moderate workouts with a high number of repetitions per set. As this body type builds muscle easily it is important to focus on burning calories as a number 1 priority. Short rests between 30 and 60 seconds are reccommended. Good examples of exercises would be circuit training and supersets, aswell as intervals.
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