Body type exercise programs

It could have something to do with your current body type. But is it really that simple? Let's explore them more in depth and analyze how they relate to overall body composition. You can also find more information about this topic and many others like it within our online nutrition classes. Body type , or somatotype, refers to the idea that there are three generalized body compositions that people are predetermined to have.

The concept was theorized by Dr. Sheldon back in the early s, naming the three somatotypes endomorph , mesomorph , and ectomorph. According to Sheldon, endomorphs have bodies that are always rounded and soft, mesomorphs are always square and muscular, and ectomorphs are always thin and fine-boned. So then why are we even discussing this topic?

Because while the notion of a predetermined body composition looks far-fetched through a 21 st century lens, many of the physiological markers and observations associated with each somatotype do actually exist in the greater population. No one exists within purely one somatotype; instead, we are all constantly in flux and fall uniquely on a spectrum somewhere between all three.

A simple observation of body composition can help quickly identify various physiological situations a client might be dealing with and allow you to tailor solutions that will preferentially address each one. Use the following somatotype traits to determine which one a person primarily aligns to:. Once you identify which somatotype a client most aligns to, consider the structural and metabolic challenges that are associated with it. Then, tailor the exercise programming and dietary coaching to overcome those hurdles.

This will preferentially develop the necessary foundation that each client individually requires. Obviously, there will be exceptions to this rule — there will always be endomorphs who want to get even bigger to compete in strongman events and ectomorphs who want to keep thin and trim for running ultramarathons — but it rings true for the majority of clients seeking the help of a Certified Personal Trainer or Nutrition Coach.

In light of that average goal, for example, a client who presents predominately as an ectomorph will most likely need dietary and training solutions that focus on muscle protein synthesis and overall mass gain, while typical endomorphic clients will benefit far more from frequent metabolic training and reduced calorie intakes. So, take a look at each individual, critically evaluate whether you are using the right methods for the body type they currently display, and use the following tips to better tailor your programs for maximal success.

The observable somatotype represents the current sum of their physical, dietary, and lifestyle choices up to that point in time, combined with a variety of uncontrollable factors influenced by both genetics and the surrounding environment. For example, at one extreme end of the spectrum, a person who has easy access to high-quality food, makes habitually healthy diet choices, is free of chronic disease, and consistently trains at progressively higher intensities will always have a more functional, muscular, and leaner body composition.

But remember, a body type is not a life sentence. If it were, personal trainers and nutrition coaches would all be out of jobs. The fitness industry, at its core, is all about helping people learn to use tools they can control i. Body type will shift based on lifestyle, activity, and diet modifications. Someone on the DASH diet will have a different composition than someone who doesn't have a diet preference. This notion is made clear when looking at average physiques of elite athletes in different sports, where consistent training and diet standards lead to similar average body compositions grouped across the somatotype spectrum.

Trim down all over and amp up your best assets with these 4 shape specific training plans. By Jessica Smith September 20, FB Tweet More. Getty Images. Comments 3. Sort by: Newest. Newest Oldest. I believe I am an apple type although I have extremely large breats Read More. Read More. Looking to dial in your nutrition for solid muscle gains? Supplements can help you accelerate your muscle-building results once you have your calories and training nailed down.

Your answers indicate you have characteristics of both mesomorph and endomorph body types. This means you might build muscle easily, but might struggle to keep off body fat. Your answers indicate you have characteristics of both ectomorph and mesomorph body types. The three basic human body types are the endomorph, the mesomorph, and the ectomorph.

These categories, or "somatotypes," were developed in the s by psychologist William Herbert Sheldon. And while some aspects of Sheldon's system have been debunked, contemporary research has confirmed that body type does have implications for athletic performance. For example, a study in the journal PLoS One found that mesomorph men performed better than ectomorphs on squat and bench press tests. Their conclusion was that body type could predict as much as a third of strength potential.

On the cardio side, a study published in the British Journal of Sports Medicine found that combination mesomorph-ectomorphs showed the greatest ability to improve their aerobic capacity in training. Despite what it might feel like at times, you're not completely bound to one category or the other! Research has shown that both diet and training can influence your somatotype , allowing you to change the script over time. Here's what all three body types should know to help make the most of their potential.

An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when gaining muscular weight is their biggest goal. People who battle to gain muscle are often known as "hardgainers. Ectomorphs tends to have a lean build, long limbs, and small muscle bellies.

Even if an ectomorph manages to put on weight, they may still look skinnier than they are, particularly in the calves and forearms. Being an ectomorph doesn't mean you're doomed to be weak, though. You can still get remarkably strong , and you can be every bit as fit and healthy as someone who looks larger and more muscular. But if you want to gain weight, you'd better be prepared to eat like you've never eaten before.

The mesomorph has a middle-of-the-road build that includes the best of both worlds. They tend to have wide shoulders , a narrow waist, relatively thin joints, and round muscle bellies. In short, if you're a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this mean you can do nothing, eat everything, and get away with it forever? Definitely not! You should still eat well and train according to your body type , but you may be able to "bounce back" from being out of shape more easily than the other two body types, gaining muscle and burning fat with comparative ease.

An endomorph tends to gain weight easily and struggle to lose it. Sample Workouts. Tips and Warnings. Related Articles. Article Summary. Question 1. All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc. Ectomorphs are long and lean, with very little body fat and muscle. They tend to struggle putting on weight, and they can often eat whatever they want without packing on the pounds immediately.

Most people are not a single body type. It really depends on your activity level, diet, and lifestyle choices. Endomorphs often have lots of body fat and muscle. Endomorphs tend to be taller and wider, and they have a lot of body fat. If you would make a great lineman on a football team or you could play center on a basketball team, you might be an endomorph.

Mesomorphs are athletic, and gain or lose weight very easily. In fact, they can gain and lose weight fairly easily without going through dramatic dietary changes or working out every day. Remember, you can be a combination of different body types. For example, there are a lot of pear-shaped ecto-endomorphs who have wide hips and thinner upper bodies. Question 2. Do interval training if you want the best results. Any exercise will help you lose weight, but interval training is the most efficient way to exercise for weight loss.

This is where you work out as hard as you can in a shorter burst, rest for a moment, and repeat. In other words, doing wind sprints with short breaks in between them is better than slowly jogging for a similar period of time. When it comes to resistance training, calisthenics that rely on body weight are great for weight loss. Exercises like lunges, burpees, and pushups are solid ways to shed some pounds! Focus on eating a healthy diet if you want to lose weight.

Control your portions, eat plenty of fruits and vegetables, and opt for lean proteins like chicken and fish over red meats. Question 3. Lift with a focus on keeping your reps low and weights high.