Mesomorph, Endomorph, and Ectomorph
Every one of us was born with our very own genetics . These genetics was pre-determined by the physical and biological makeup of our parents. If your Mom and Dad are genetic freaks then that’s great. But if they are on the heavy side then thats not as good. Lift weights and get big? Exercise and lose wight? If it was that simple everyone would be in shape.
The good news is that we can alter our physical appearance. We can do this by the science of nutrition and weight training exercises.
There are three body types today. The Mesomorph, Endomorph and Ectomorph. These three body types have their very own characteristics. Their physical features and the way they assimilate food determines which body type it is.
History
William H. Sheldon introduced his theory of Somotypes back in the 1940's. His basic theory proposed that there are basically three body types and each body type has a specific personality associated with it. The theories that Sheldon presented has become a central vein running through literature and research with respect to weight loss, exercise and bodybuilding. The body type system that Sheldon introduced characterized the human body as ectomorphic, mesomorphic, or endomorphic. Not every human being fits exactly into one of these categories but contains characteristics of each, although one is usually predominant over the others. In order to determine your body type, one needs to look back at your adolescent years to determine which category your body type you possessed before changes due to age and lifestyle transformed you into what you are today.
Mesomorph
The mesomorph has a natural muscular or toned build (male or female). Their body fat percentages are relatively low. Being that they are naturally muscular with a good metabolism, it’s not as hard to put on extra muscle. However, the right type of calories and training must be there. The mesomorph must also include extra calories based on his or her activity level if the goal is to put on more muscle size.
Primary Food Source
Proteins - chicken, turkey, fish, whole eggs, steak, whey (sparingly), soy, rice protein.
Complex Carbohydrates - rice, sweet or regular potatoes, pasta, bread, whole grains.
Also include green leafy vegetables like collard greens, spinach, broccoli, cabbage, salad, etc.
Simple Carbohydrates - apples, pears, bananas, berries, melon, etc.
Fats - almonds, walnuts, cashew, sunflower seeds, olive oil, or flaxseed oil.
Mesomorph Training
The mesomorph will find it easy to build muscle mass but will have to include a variety of exercises in their program so that the muscles develop proportionately and shapely rather than bulky. A combination of heavy power moves and a variety of shaping exercises and a more varied for better quality, proportion and symmetry of the physique. Long workouts and short rest time. The mesomorphic type responds well to training so super-long sessions are not needed. A balanced diet with a good amount of protein and maintain an even calorie level all time.
Ectomorph
This body type has a lean thin build and problems keeping weight on. The metabolism burns calories at a rapid rate. The Ectomorph can eat nearly anythingand get away with it. Most people wish they had this problem. In order for the ectomorph to gain weight, the muscles cells must be stimulated through weight-training. There must also be additional calories added to ensure maximum growth. 250 to 500 calories more per day is a good place to start. Also be sure to increase caloric intake to accommodate activity level.
Primary Food Source
Proteins - chicken, turkey, fish, whole eggs, steak, whey (sparingly), soy, rice protein.
Complex Carbohydrates - rice, sweet or regular potatoes, pasta, bread, whole grains.
Also include green leafy vegetables like collard greens, spinach, broccoli, salad, etc.
Simple Carbohydrates - apples, pears, bananas, berries, melon, etc.
Also include green leafy vegetables like collard greens, spinach, broccoli, cabbage, salad, etc.
Fats - almonds, walnuts, cashew, sunflower seeds, olive oil, or flaxseed oil.
Low fat diary products are o.k., if you are not lactose intolerant.
Ectomorph Training
The ectomorph's first objective is gaining weight and muscle mass.Strength and endurance will need to be developed and muscle mass develops very slowly. Stay with the basic exercises and include power moves that build maximum mass. Do an entire training workout, but take longer rest periods if you need to. Take in more calories than you are accustomed to and use weight-gaining and protein drinks to supplement your food intake. Try not to expend to many calories by keeping cardio to a minimum saving them for muscle building.
Endomorph
The physical feature of the endomorph is natural body bulk. The body metabolizes calories at a
slow rate. For this reason the endomorph must maintain a diet low in fat with a medium to low
carbohydrate intake (not dropping below 100 grams of carbs a day). Aerobic work along with a
structural weight-training program is a must in lowering body fat. There are also nutritional
supplements that may enhance the metabolism.
Primary Food Source
Proteins - chicken, turkey, fish, eggs whites, whey, soy, rice protein.
Simple Carbohydrates - apples, pears, bananas, berries, pineapples, grapes, melon, etc.
Also include green leafy vegetables for extra fiber.
Endomorph Training
The endomorph will not have much difficulty building muscle but will have to be concerned with losing fat weight and be careful not to gain the weight back. High-set, high-repetition training with short rest periods to burn off as much fat as possible. Additional aerobic exercise for calorie consumption. A low-calorie diet that contains the necessary nutritional balance with the minimum amount of protein, carbohydrates and fats. Make sure that you are getting the right amount of vitamins and mineral supplements the body needs.
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Originally Posted by JiGGaMaN
