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Do you have trouble losing weight, yet you seem to gain it easily even after slipping up with your diet? Or are you trying to gain weight, but it seems that you can eat for weeks without gaining a gram? Well, it could be something to do with your body type. But is it that simple? What are the 3 body types, and which one do I have?
Everyone’s body is different. This is why you need your customized diet and workout plan to achieve your fitness goals. Your body type dictates how you respond to certain food intakes and training. Here is what you need to know about 3 different body types and much more.
Body type or somatotype is a concept theorized by Dr. Sheldon in the 1940s. The researcher concluded out that there are different body compositions that people have.
According to Sheldon, a person’s body type is unchangeable. Also, certain psychological and physiological characteristics are determined by whatever somatotype you have (14).
The three types of somatotypes include:
Dr. Sheldon believed that each body type’s traits were set in stone (while in the womb). So, he derived the above names from pre-birth development of the endodermal, mesodermal, and ectodermal embryo layers.
The three somatotypes in females are the same as those in males. So, women can also have Endomorph, Mesomorph, and Ectomorph body types.
The characteristics of these somatotypes also don’t vary from one gender to the other. Hence, Endomorph, Mesomorph, or Ectomorph females will have the same traits as their male counterparts (5).
Read More: The Body Type Quiz To Help You Figure Out Your Goals
The three distinct muscles in your body include the following:
Cardiac muscles are located in your heart region and are under involuntary control. Smooth muscles are located in the walls of hollow organs such as your digestive tract, and they are also under involuntary control. Skeletal muscles are attached to the skeleton and are under voluntary control. These muscle fibers are not related to body types (10).
Here is how each somatotype is classified in both genders:
You will have the following characters if you have this somatotype:
When it comes to the 3 main body types, there isn’t a one-size-fits-all. You can have a combination of two somatotypes. This means you have some characteristics from two different body types.
Other than Dr. Sheldon’s classification of body types, another grouping is known as Ayurveda (a form of alternative medicine with its roots in India).
According to Ayurveda, things are composed of five elements: fire, space, air, earth, and water. The mentioned elements combined to form 3 different types of metabolism, which are referred to as doshas.
They include the following:
In classifying the above, several factors were considered, such as emotional, mental, and physical characteristics. Also, other aspects such as tongue color, pulses, and so forth were taken into account (11).
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Here are some traits that will aid you to identify the type of metabolism you have:
If you have this type of metabolism, you will have the following traits:
Now that you know the 3 body types of male and female. You also have an understanding of Dosha metabolisms. The chances are that you already know the body and metabolism type you have. So, why are they important?
Each body type has specific psychological and personality characteristics. For instance, endomorphs were found to be easy going by Dr. Sheldon. He also discovered that ectomorphs were introverts and mesomorphs assertive (8).
Even though Sheldon’s ideas have been debunked recently, the concept of body types has endured in some ways. Different researchers have found out that there may be a relationship between somatotypes and sports performance.
A 2018 research found out that active men with ectomorph and mesomorph somatotypes performed better in the lower body’s strength exercises. Mesomorphs also performed better in upper body exercises like bench press and so forth (3).
Overall, researchers concluded that your somatotype could predict your strength performance (3).
Another cardio endurance study found out that active men with mesomorph and blended ectomorph-mesomorph somatotype had the greatest aerobic capacity improvements after a training program. The subjects were subjected to 12 weeks of track interval exercise sessions and compared to other somatotypes (2).
To sum up, your body type is defined by your body composition and metabolism, which will influence your fitness exercises and the diet you take.
Read More: Body Type Workout Quiz: The Training For Your Body Type
Endomorphs have a tendency to become overweight easily. Hence, training and diet here should only focus on fat loss. Stick to the following tips:
Ectomorphs have different characteristics and challenges from endomorphs. Most ectomorphs have a higher rate of metabolism. They may also find it hard to build fat and muscle. For these reasons, you should stick to the following if you fall under this category:
Mesomorphs have things a little bit easier than the other groups of body types. Their metabolisms are efficient, and they can build muscle mass with minimum effort. If your body type falls under this category, stick to the following tips:
Watch your diet: Even though your metabolism rates are efficient, you should be keen on what you consume. If you are doing intense training, then you must consume enough calories to support it. Proteins should also be part of your diet. Take 1.2 to 2.2 grams for every kilogram of your weight, depending on your activity and training intensity.
Do more advanced training forms: Your body is ready to transition to exercises such as SAQ training sport and athlete exercises. You can take these to continue building your muscle mass (6).
The above are the 3 body types in male and female. The body types are classified based on body composition and metabolism. The exercises, training, and dieting for each somatotype vary greatly due to the difference in metabolic rates.
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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!