Many people all over the world are desperately trying to lose weight, get rid of excess fat, and sculpt their muscles, while others grapple with a completely opposite problem – they fail to put on pounds or for that matter turn them into muscle mass no matter how much food they stuff themselves with. This is an emblematic example of how important your genes are when it comes to your body shape and your ability to shed pounds or pack them on.
The three body types – ectomorphs, mesomorphs, and endomorphs – have different physical builds and also need distinct workout programs to achieve their goals. This body type workout quiz can help you choose the workout plan that fits you like a glove and help you successfully reach your target weight. But first, you need to delve into their characteristics and features to understand what these body types are.
As previously mentioned, there are three main body types – ectomorph, endomorph, and mesomorph. Let’s take a closer look at their features and what determines them.
People with an ectomorph body type generally tend to be slim with long limbs, but not very muscular. They have a small frame, thin bones, and small joints (9). Ectomorphs have a fast metabolism and process food quickly, so they usually find it difficult to gain weight, particularly muscle mass. Despite being slender, they may be “skinny fat”, which means that they don’t weigh that much, but have a relatively high body fat percentage.
An endomorph body type is characterized by rounder and curvier shapes, a fuller figure, and a tendency to store fat. In addition, people with an endomorph body type have more muscles. They possess shorter limbs, narrower shoulders, and larger bones, which makes them look bigger.
Unlike ectomorphs, endomorphs have a slower metabolism, which makes the process of weight gain, particularly in the hips and lower stomach, easy and effortless. This sometimes appears to be the biggest downside of this body type. However, not all endomorphs are destined to be overweight or obese. With the right amount of effort and determination, they can reach their body goals quite effectively (8).
The mesomorph body type is a sweet spot among body types. Mesomorphs have broad shoulders, slimmer waist, and a relatively low body fat percentage. They also appear to be generally well-proportionally built. Mesomorphs are usually quite athletic and strong, and in women, this body type is usually associated with an hourglass figure. Growing muscle mass and shedding excess pounds is equally easy for them, which makes it one of the most envied body types of all (1).
To summarize, the three primary body types, also known as somatotypes, are ectomorph, mesomorph, and endomorph. This classification was devised by William Sheldon, an American psychologist, in 1940, through his research that is outlined in The Varieties of Human Physique: An Introduction to Constitutional Psychology.
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Complete the 1-minute Quiz and Get a Customized Weight Loss Guide according to your body type
Now that you know what each body type looks like and their pros and cons, it’s time to take a body type workout quiz and figure out which exercise plan suits your body type the best.
If you’ve got more A answers in the Workout Quiz – you’re an endomorph, if you’ve got more B answers – you’re a mesomorph, more Cs – an ectomorph. Read this article to get more info about your body type, and follow this one to understand which type of workout fits you.
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Ectomorphs are known to have difficulty gaining muscle mass, but they don’t have to worry much about excess fat. Their metabolism burns calories at lightning speed, which prevents them from putting on weight and even sustaining a healthy body mass index (6).
Read More: Ectomorph Diet: A Foolproof Way To Outwit Your Genes
Mesomorphs are born under a lucky star as building a sculpted body or peeling off a couple of extra pounds is a breeze for them (4).
Read More: Mesomorph Diet Female: How To Eat And Work Out According To Your Body Type
An endomorph’s body is marked by a tendency to store excess fat (7). Therefore, unlike ectomorphs, endomorphs should focus on the calorie-burning elements of the workout.
Read More: Endomorph Intermittent Fasting: How It Works
Although it’s not possible to completely change your genetic body type based on these 3 classifications, a certain degree of modification can be achieved through targeted diet and exercise regimens. Each body type has its own unique characteristics that influence how your body responds to different types of training and nutrition.
Consistency in exercise and nutrition can lead to significant changes in body composition, which includes improving muscle mass and reducing fat, regardless of your natural body type (5). In addition, lifestyle factors such as adequate sleep, stress management, and hydration play crucial roles in achieving and maintaining a desired physique.
Of the three primary body types, the mesomorph is often considered the most sought-after. This is due to the following characterizations:
While ectomorphs struggle with gaining weight and muscle, and endomorphs often find it challenging to lose fat, mesomorphs have the innate ability to maintain a lean and muscular build with less effort. However, it’s important to understand that while the mesomorph body type may be less common, individuals of all body types can achieve their fitness goals through dedication to proper training and nutrition.
Determining which body type has the “best” physique is incredibly subjective and varies based on individual goals, cultural perceptions, and personal preferences. However, the mesomorph body type is often considered to be the most desirable due to its natural propensity for muscularity and a balanced frame. Mesomorphs typically have a higher percentage of muscle mass and lower body fat than ectomorphs and endomorphs, which allows them to achieve a lean and athletic appearance with relative ease.
Please remember that body types are heavily influenced by genetics. It’s best to focus on yourself and your own wellness journey. Trying to look like someone else can lead to mental health and body dysmorphia struggles. We’re all unique individuals and the “best” body type is the one that leaves you healthy and happy.
To sum up, the way you should build your body up is largely dependent on your body type and your individual goals. Although everything seems easier for mesomorphs, you can still achieve impressive results with consistent effort with exercise and eating. Arguably the most important part of any weight loss or weight gain journey is to remember to stick to a proper diet – the Mediterranean or Pescatarian diet may be your best options and you should keep your protein and water intakes high (3). If you don’t like plain water, try to drink a glass of lemon water (2) in the morning as this can help you reach your water intake goal for the day. Find a meal plan that works for you, ideally one that you can commit to in the long term. A diet is a lifestyle change and something that is a drastic change tends to not be the best option.
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