Every person in this world is born with a different body structure. structure is predetermined & biological and physical make of our parent’s genes. What works for one person may not work for others because each person will react differently to the same method of training. The reason for this is different body types. Understanding body types can help us how we can take care of our body, set fitness goals, physical appearance and approach. It is categorized based on facts like skeletal structure, muscle proportion, fat storage patterns & metabolism.

Generally strength Training remains more or less same for all body types, Only the cardio training and diet would be different.

Body types are classified into 3 main categories. 1) Ectomorph,  2) Mesomorph,  3)Ectomorph. Most people have structures with shapes that fall somewhere between these extremes, sometimes combined with two or more body types. For example Endo-Meso or Ecto-Meso. But it is important to understand that one can not change their basic body type into another through exercise or diet. But it can be developed to their best of ability with the correct nutrition and training. Body type is one of the important components of fitness.

Let’s understand each body type, their characteristics, how these body types can impact on our health and fitness and how it is beneficial for our overall well being.

1) The Ectomorph- This body type is generally flat chested, with long limbs, small body frame, narrow shoulders, slender on hips with no defined waist. Their muscle and fat mass are very low compared to other body types. They have a very high metabolic rate which makes it very challenging to gain both muscle and strength compared to other body types. Ectomorphs are often called as hard gainers due to their difficulty in building muscle mass. The best example for Ectomorph is Bruce Lee.

Ectomorphs are good in endurance sports like long distance running or cycling as their light weight frame supports stamina over power. For building muscle they require to consume more calories & lift heavier weights than other body types. Weight training is the best solution for them to gain muscle. Weight training can increase lean mass and give the body a strong and well proportional look. Ectomorph should do resistance training 3 times per week, not more than that and must avoid Overtraining at any cost.

Because of their low body fat and muscle mass, they suffered health issues like osteoporosis or weak immune functions. For them weight training is very important to improve bone density and maintain a balanced diet to support overall health. They must consume enough calories- high carbs and moderate proteins to balance their weight training calorie expenditure. They must limit high intensity cardio training and instead focus on muscle building movements that hit major muscle groups and deep muscle fibers.

These types of people can not become a bodybuilder. To get big ,you need a frame. You can not change your frame by training. You need wide shoulders to small hips, longer legs to the torso, upper body more structured. Then you have muscle bellies. Your muscle attachments are also genetic. The longer your muscle bellies, are more potential they are to get big. If someone has a 5 inch bicep belly and one has a 3 inch belly, then obviously a person with a 5 inch muscle belly will have a bigger bicep than the other one. It’s naturally.

2) The Mesomorph- Mesomorphs are one with muscular build, broad shoulders,strong limbs, narrow waist. They have naturally athletic physiques. They have a strong muscular toned body with a high muscle to fat ratio, and a very good metabolism. They can develop muscle easily. They are born to become body builders. They often have a high percentage of fast-twitch muscle fibers, which give them advantage for power and strength activities.

Due to their balanced body composition and good metabolism, they are able to gain muscle and lose fat more easily than other body types. Arnold Swartzenegar was the best Mesomorph.Mesomorphs are generally very good in sports requiring both strength and speed such as sprinting, gymnastics or sports like soccer or basketball.

Mesomorphs can also gain fat easily if they have a sedentary lifestyle or bad eating habits.

Mesomorphs should do resistance training at least 3-4 days per week & cardio training at least 3 days per week to get desired results. For them it is very important to maintain a healthy diet and an active lifestyle to avoid health issues related with weight gain such as cardiovascular diseases. A diet rich in lean protein, complex carbs and healthy fat combined with regular physical activity can help to maintain lean and muscular physique.

3) The Endomorph- The endomorphs are one with a wide waist, broad hips, naturally large bone structure with huge body fat percentage. They have soft and pear shaped appearance with small bones, narrow shoulders and short arms and legs. Their lower body muscles are often more developed. Endomorphs have a very slow metabolism, which makes weight loss more challenging and they lack strength based activities. They struggle with endurance activities. Due to their body composition, it’s harder for them to sustain aerobic activities. Sumo wrestlers are the best example of Endomorph.

Due to their natural heavy build, they are very good in sports which require strength and power such as powerlifting, weight lifting or wrestling etc. For endomorphs it’s very challenging to manage body fat, they need to focus more on protein control, regular cardio & regular physical activity to maintain body weight.

Since they have a tendency to store more fat, that increases their risk of obesity, type 2 diabetes and cardiovascular diseases like high B.P.9

Fat loss is very difficult for them, so they must be doing cardio training 2 to 3 times per week along with strength training 3 times per week.

However the body type classification doesn’t count for variations caused by age, hormonal changes, lifestyle etc. For example muscle mass decreases with age and metabolism also slows down. Diet, exercise and sleep also play a crucial role in shaping our bodies. A person’s lifestyle, physical activity, diet, sleep and stress all influence their body composition and overall health & fitness.

Even environments – urban vs rural, occupational demands, economic factors can have an impact on a person’s access to healthy life. Lack of time for exercise can also affect your body.

Understanding of your body can help you to set a realistic goal. This will prevent unrealistic expectations and the frustration of comparing oneself to people with different body types. You can plan a proper diet and exercise schedule that works best for you once you understand your body type.

CONCLUSION

EACH PERSON IS DIFFERENT. EACH BODY IS UNIQUE. IT IS IMPORTANT TO UNDERSTAND THE CONCEPT OF BODY TYPES, SO THAT YOU WILL UNDERSTAND THE NATURAL VARIATIONS IN THE HUMAN BODY AND HOW OUR BODY RESPONDS TO EXERCISE, DIET & LIFESTYLE ETC. UNDERSTANDING OF BODY TYPES HELPS INDIVIDUALS TO SET REALISTIC, PERSONALIZED, HEALTH & FITNESS GOALS. NO CLASSIFICATION SYSTEM IS PERFECT AND IT CAN NOT DEFINE A PERSON’S CAPABILITIES, BUT UNDERSTANDING BODY TYPES CAN LEAD YOU TO LIVE A HEALTHIER LIFE.

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