This is an exciting topic, as knowing your own somatotype (body type) is the basis for effective training and nutrition. Although most people are a mix of the three types, one is usually more dominant.
Let’s see which group you belong to and what the “instructions” are for them!
- Ectomorph (The “Skinny” type)
They are characterized by a fast metabolism and thin bones. They are often called “hardgainers” because they have a hard time gaining weight, whether it is muscle or fat.
Physical characteristics: Narrow shoulders and hips, long limbs, low body fat percentage.
Training: Short but intense weight training sessions are required, using heavy weights. Avoid too much cardio, as it burns off hard-earned calories.
Diet: High calorie intake, with lots of carbs and protein. They can even eat before bed.
- Mesomorph (The “Athletic” Type)
They are the winners of the genetic lottery. They are naturally muscular and shape their bodies relatively easily.
Physical Characteristics: Broad shoulders, narrow waist (V-shape), strong bones, good posture.
Training: They respond well to almost anything. A combination of weight training and moderate cardio is best. Variety is important so they don’t hit a plateau.
Diet: Balanced macronutrient ratio (carbs, protein, fat). They need to watch their calories, because if they neglect themselves, they can easily gain weight.
- Endomorph (The “Massive” Type)
They have a slower metabolism, so they store fat more easily, but in return they have great strength and build muscle easily.
Physical characteristics: Rounder shapes, wider hips, thicker joints.
Training: Regular cardio or HIIT training is essential in addition to weight training to increase fat burning.
Diet: Lower carbohydrate intake, more healthy fats and high protein. They need a stricter diet to get lean.
How can you decide which one you are?
A simple quick test: grab your wrist with the thumb and middle finger of your other hand!
If your fingers overlap significantly: Ectomorph.
If your fingers just touch: Mesomorph.
If your fingers don’t touch: Endomorph.
Important: Body shape is not fate! With the right work, an ectomorph can be muscular, and an endomorph can be lean. Genetics only determine the starting point and the method.
Which type do you identify with the most? If you write down your goal (e.g. muscle building or weight loss), I will be happy to help you put together a basic training guideline!