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Somatotypes: Ectomorph, Mesomorph, & Endomorph

by PrimeTime Healthon July 28, 2020

The three Somatotypes: Ectomorph, Mesomorph, & Endomorph

Somatotype is the classification of human physique relative to the three fundamental elements introduced by William H. Sheldon, an American psychologist in the 1940s.
 
People are born with a specific inherited body that is different from the others in one or many ways. Everyone has a unique body frame and composition, and during the 1940s, William Sheldon introduced the arrangement of the somatotypes. 
 
According to William Sheldon, humans are divided into three major categories related to their physique: Ectomorph, Mesomorph, and Endomorph. All humans fall into one of these three body compositions, and some are a combination of any two or all of them.

 

According to multiple types of body physique, the three Somatotypes are divided into the following three categories: Ectomorphs, Mesomorphs, and Endomorphs.

 

Ectomorphs

 

People who fall under this category are long and lean. Ectomorphs don't have many muscles and have little body fat. We usually met with people who eat a lot but don't gain weight, and we are always curious about their lifestyle to get an idea of why they are not gaining weight even after eating junk foods. Ectomorphs are the people who fall under this category and are the most blessed in not gaining body weight. Many fashion models and basketball players are an example of Ectomorphs. However, women under this category tend to work hard to get some female curves.

 

Best Diet 

 

As ectomorphs don't tend to gain weight quickly; therefore, their diet must include carbohydrates, proteins, and fats. Ectomorphs should consume a moderate amount of protein and fats and a higher amount of carbohydrates to make their bodies more attractive. Ectomorphs can consume a large number of meals, but keeping their diet healthy should be the goals. Ectomorphs can consume oatmeal, protein shakes, fruits, nuts, salads, chicken, fish, broccoli, and quinoa.

 

Fitness Routine of Ectomorphs

 

The fitness routine of Ectomorphs includes exercises that promote testosterone production in the human body. It is a hormone that builds muscles. As we have discussed above, Ectomorphs have fewer muscles in their bodies, and they tend to gain less weight. Therefore, a fitness routine with limited cardio of 30 minutes a week is considered the best for Ectomorphs. Weight training is the best work out routine for Ectomorphs and includes squats, deadlifts, and bench presses in a workout. However, to gain the maximum benefit, the workout should not last more than 55 minutes.

 

Famous Ectomorphs:

Bradley Cooper, Brad Pitt, Chris Rock, Calista Flockhardt, Cameron Diaz, and Paris Hilton.

 

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Endomorphs 

Endomorphs are purely opposite to the ectomorphs. Endomorphs are the people who have lots of muscles and body fat. Endomorphs tend to gain weight quickly. Usually, these individuals are heavy and round with the shape of a pear or apple. If you are an Endomorph, you must understand rapidly gaining weight, and you constantly battle with your body. However, there is nothing that you can do about your genetics, but if you are determined as other Endomorphs, you can have the body you want. The most common example of this category is football lineman.

 

Best Diet 

 

Endomorphs can gain weight quickly; therefore, they must stick with a diet that leads to minimum body weight. Fewer carbohydrates and moderate proteins and healthy fats can be the best diet for Endomorphs. 20-40-40 split should be between carbohydrates, proteins, and fats. The best food for Endomorphs include eggs, spinach, veggies, zucchini noodles, hummus, etc.

 

Fitness Routine of Endomorphs

 

The workout routine for Endomorphs must include exercises that help them to build lean muscle mass. Endomorphs are best to choose a weight training routine where the weight fails them after 8 to 12 repetitions. Also, 3 to 5 sets of each exercise in a workout are best for getting the perfect body. Endomorphs best work out routines include pushups, dumbbell flyes, bench presses, pull-ups, swimming, cycling, and planks, etc.

 

Famous Endomorphs:

Marilyn Monroe, Jennifer Lopez, Ashely Graham, Chris Pratt, Gerald Buttler, and John Goodman.

 

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Mesomorphs

 

The third category that falls in between the above two is Mesomorphs. Mesomorphs are people with a solid athletic body with more muscles and less fat. Mesomorphs usually have a perfect weight that is not underweight nor overweight. They can eat anything they want without worrying much about their body weight. Mesomorphs can effortlessly gain or lose weight. They usually have a rectangular body shape.

Best Diet

 

Mesomorphs can consume anything they want, but the best way to remain fit is to divide the calories between macronutrients. Mesomorphs can consume carbohydrates, proteins, and fats according to their requirements. The best diet for Mesomorphs includes toast, protein bars, eggs, chicken breast, vegetables, salads, fruits, sweet potato, etc.

 

Fitness Routine of Mesomorphs

 

Mesomorphs have an edge with muscle mass, which they can build easier than the Ectomorph or Endomorphs. Mesomorphs can choose between multiple exercises to get the body they desire. Cardiovascular exercises are perfect for Mesomorphs. 

 

Doing 35 minutes of cardio five times a week can quickly transform their body. However, if a Mesomorphs has lower body fat, repeating cardio five times a week can make them weaker. Therefore, Mesomorphs can reduce the cardio to two times a week. Mesomorphs can choose between moderate to heavyweight exercises, depending on their goals. 

 

In addition to this, the best work out routines for Mesomorphs include squats, walking lunges, pull-ups, bench presses, hammer curls, dumbbell flyes, etc. A 30-minutes workout for five days a week is the best option to get the perfect body.

 

Famous Mesomorphs:

Chris Hemsworth, Mark Wahlberg, Cristiano Ronaldo, Madonna, Lady Gaga, and Janet Jackson.

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Summary, every person is unique in his way, and the exercises and diets suitable for one person may not suit the other. Therefore, the best approach is to get an idea about your body type to choose the best diet and workout routine.

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