Dante Carrillo
Knowing your body type can help you determine the best diet and exercise plan for you. Categorising your body type can help you understand your metabolism and hormones, and thus how well you process carbohydrates and how much protein you need. While there is limited research on how a person's body type might inform their diet and exercise habits, some studies have shown that features like strength can be predicted by body type. For example, people with a mesomorph body type are more naturally strong and athletic, and have the ability to gain and lose weight easily. Endomorphs, on the other hand, tend to have a lower metabolic rate and should shift their macronutrient intake towards proteins and fats, and away from carbohydrates.
| Characteristics | Values |
|---|---|
| Body type | Ectomorph, Mesomorph, Endomorph, Ruler, Pear |
| Body shape | Long and lean, hourglass, muscular, pear-shaped |
| Fat storage | Ectomorphs and mesomorphs are more likely to store fat around the hips and thighs; endomorphs are more likely to store fat around the stomach |
| Muscle-building | Mesomorphs and endomorphs find it easier to build muscle; ectomorphs find it harder |
| Weight gain | Endomorphs and mesomorphs find it easier to gain weight; ectomorphs find it harder |
| Weight loss | Ectomorphs and mesomorphs find it easier to lose weight; endomorphs find it harder |
| Diet | Ectomorphs can handle more carbohydrates; mesomorphs should eat a balanced diet of protein, fats, and carbs; endomorphs should eat fewer carbohydrates and more protein |
| Exercise | Mesomorphs should combine cardio with weightlifting; ectomorphs should focus on muscle-building activities |
| Health risks | Belly fat is linked to heart disease, cancer, type 2 diabetes, and high cholesterol; lower-body fat is linked to a lower risk of some diseases |
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What You'll Learn
- Ectomorphs: thinner bones, smaller joints, and a flatter chest and butt
- Endomorphs: more body fat, smaller shoulders, shorter limbs, and a larger bone structure
- Mesomorphs: an athletic build, strong, with wide shoulders and a narrow waist
- Pear types: focus on building lean muscle while maintaining a healthy body weight
- Rulers: naturally thin with few or no curves, but may have a high percentage of body fat
Ectomorphs: thinner bones, smaller joints, and a flatter chest and butt
Ectomorphs are characterised by thinner bones, smaller joints, and a flatter chest and butt. They tend to have a thin, linear build, with long limbs, narrow shoulders, and a smaller bone structure. This body type often has trouble gaining weight and muscle mass due to their higher metabolism.
For ectomorphs, the best diet is one that is higher in carbohydrates and calories. Ectomorphs can handle more carbohydrates compared to other body types and may benefit from a diet with a 45-35-20 split of carbohydrates, protein, and fat, respectively. However, it is important to balance this with ample protein, healthy fats, vitamins, and minerals to ensure bone health and muscle strength as they age. Ectomorphs aiming to build muscle should consume around 1.6 g of protein per kilogram of body weight and an additional 300 to 500 calories per day. They should also focus on nutrient-dense foods, including lean proteins like fish, tofu, or chicken, healthy fats like olive oil, fruits, vegetables, and whole grains.
To support muscle growth, ectomorphs can also incorporate supplements like whey protein, BCAA, or casein, but only under the guidance of a nutritionist or dietitian. Regular exercise, including strength training with a focus on compound movements and progressive overload, is recommended for optimal body fat distribution and muscle gain.
While the ectomorph body type may be associated with a higher metabolism and the ability to consume more carbohydrates, it is important to maintain a healthy, balanced diet rich in nutrients and avoid excessive junk food. Consulting a registered dietitian is advisable to develop a personalised diet plan that takes into account individual goals, lifestyle factors, and health status.
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Endomorphs: more body fat, smaller shoulders, shorter limbs, and a larger bone structure
If you have more body fat, smaller shoulders, shorter limbs, and a larger bone structure, you may fall into the "endomorph" body type category. This somatotype, first proposed by psychologist William H. Sheldon in the 1940s, is characterised by a propensity to gain weight easily, especially in the lower belly, hips, and thighs, and a struggle to lose it. This may be because the endomorph body type is more prone to converting carbohydrates into body fat, and thus, has a lower metabolic rate.
For endomorphs, the focus of a healthy diet is on shifting macronutrient intake towards proteins and fats, and away from carbohydrates. This doesn't mean that carbohydrates are off the table entirely, but rather that they should primarily be sourced from vegetables and, to a lesser extent, high-fibre whole grains. While endomorphs needn't be as concerned about the fat content of their diet, it is important to focus on consuming healthy fats. Additionally, it is recommended to limit sugary foods and drinks, as these have been linked to increased belly fat.
It is important to note that there is limited scientific evidence supporting the effectiveness of the body type diet. However, some research has found correlations between somatotypes and certain physiological traits. For instance, a study of 4,000 men aged 60 to 79 found that those with larger arm muscles tended to live longer and have better health. Another study of 63 men aged 18 to 40 found that those with long and lean bodies had less body fat, weighed less, and had less lean body mass compared to those with curvy or hourglass figures.
In addition to diet, exercise is an important component of maintaining a healthy weight and body composition. For endomorphs, a consistent exercise regimen incorporating cardio and strength training can help to improve overall health and well-being.
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Mesomorphs: an athletic build, strong, with wide shoulders and a narrow waist
Mesomorphs are characterised by an athletic, lean, and muscular build. They have a medium frame with more muscle than fat, and a higher metabolism. They tend to have a rectangular or boxy body shape, with broad shoulders and a narrow waist. This body type is associated with higher insulin sensitivity, which means they can eat a moderate amount of carbohydrates without significantly affecting their blood sugar levels.
Mesomorphs can gain and lose weight easily, and they can build muscle quickly with the right diet and exercise plan. To maintain their physique, a mesomorph's diet should be tailored to their goals and activity levels. A well-balanced diet of 40% carbohydrates, 30% protein, and 30% fat is often recommended for this body type, with at least 1,500 calories consumed daily. They can adjust their caloric intake based on their goals: maintaining weight with a neutral calorie balance, building muscle with a surplus, or losing body fat with a negative balance.
Mesomorphs may benefit from a higher-calorie and higher-protein diet than other body types to support muscle growth and repair. This can be achieved by dividing their plate into thirds, with one-third dedicated to protein-rich foods such as eggs, white meats, fish, beans, lentils, and Greek yoghurt. Another third should consist of fruits and vegetables, which are important for overall health. The remaining third of the plate can include healthy carbohydrates and fats.
It is important to note that there is no one-size-fits-all approach to body types, and individual characteristics and goals should be considered when creating a diet and exercise plan. Mesomorphs can benefit from strength training with moderate to heavy weights, cardio, and sports to maintain their physique and support their health.
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Pear types: focus on building lean muscle while maintaining a healthy body weight
For pear-shaped bodies, the focus should be on building lean muscle while maintaining a healthy body weight. This can be achieved through a combination of targeted exercises and a balanced diet.
Genetics play a significant role in determining one's body shape, and pear-shaped individuals tend to carry more weight in their hips, thighs, and buttocks, with a smaller upper body. Recognising this genetic predisposition allows for a more realistic and tailored approach to fitness goals. Targeted exercises can help enhance strengths, improve overall fitness, and promote muscle tone, balance, and confidence.
To build lean muscle, pear-shaped individuals should engage in strength training and resistance training. This includes exercises such as squats, lunges, leg presses, calf raises, planks, and bicycle crunches. These exercises target multiple muscle groups and help to tone the lower body. Additionally, high-intensity cardiovascular exercise, such as circuit training, is recommended to boost metabolism and burn calories. It is suggested to perform total-body workouts at least two days per week.
In terms of diet, pear-shaped individuals should focus on consuming plenty of lean protein sources, such as poultry, fish, tofu, legumes, and low-fat dairy. These foods support muscle health and aid in weight management. Complex carbohydrates, like whole grains, brown rice, quinoa, and sweet potatoes, should also be prioritised for sustained energy and blood sugar regulation.
Incorporating healthy fats, such as avocados, nuts, seeds, and olive oil, is essential for overall health and hormone production. High-fibre foods, including fruits, vegetables, and whole grains, promote satiety and digestive health. It is also important to be cautious with added sugars, especially in beverages and snacks, as excessive sugar intake can contribute to weight gain.
Overall, by combining targeted exercises with a balanced diet that includes lean proteins, complex carbohydrates, healthy fats, and high-fibre foods, pear-shaped individuals can effectively build lean muscle while maintaining a healthy body weight.
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Rulers: naturally thin with few or no curves, but may have a high percentage of body fat
If you have a naturally thin build with few or no curves, but may have a high percentage of body fat, you likely fall into the Ruler body type category. Rulers tend to struggle to gain weight and are often underweight, but that doesn't mean they're off the hook when it comes to maintaining a healthy diet and exercise regimen.
It's important for Rulers to remember that even if they don't appear overweight, they could still have a high percentage of body fat, which can increase their vulnerability to various diseases and health problems. The key for Rulers is to eat until they're satisfied, not too much or too little. A balanced diet that includes carbohydrates, fats, and proteins is recommended. Incorporating unprocessed, whole foods into your diet is also beneficial.
Regular exercise is crucial for Rulers, as it helps protect their bodies and lower the risk of future health issues. Many individuals with this body type pursue endurance sports like biking and running, so ensuring they consume enough healthy carbohydrates to fuel their activities is essential.
Additionally, Rulers should be cautious about limiting specific food groups or types of food. Instead, they should focus on finding a diet that works for their unique body and needs. If building muscle is a goal, it's important not to overindulge in protein powders, shakes, or large amounts of meat. According to Cipullo, a registered dietitian, the body only requires approximately 1 gram of protein per kilogram of body weight.
In terms of exercise, Rulers have the freedom to engage in any type of physical activity they desire without worrying about mis-exercising for their body type. However, if a Ruler is overweight, it is recommended to ease up on weights and resistance until they reach a healthier weight. To protect their backs, Rulers should also prioritize stretching before and after workouts, paying particular attention to their hamstrings and lower back muscles.
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Frequently asked questions
Endomorphs are characterised by their ability to easily gain body fat and difficulty in losing it. They tend to have a lower metabolic rate and are more effective at converting carbohydrates to body fat. Nutritionists recommend that endomorphs shift their macronutrient intake towards proteins and fats, minimising their consumption of carbohydrates.
Ectomorphs are typically thin, with long and lanky limbs, a narrower frame, thinner bones, and smaller joints. They may have trouble gaining weight and building muscle. Ectomorphs can typically handle more carbohydrates in their diet.
Mesomorphs are more naturally strong and athletic, with an hourglass figure and medium frame. They are able to gain and lose weight easily and may have an easier time building muscle. Most experts recommend a higher calorie intake for mesomorphs, with their diets containing more protein than other body types. A rough balance of equal parts protein, fats, and carbohydrates is recommended.
The focus for pear-shaped individuals is to build lean muscle while maintaining a healthy body weight. A diet rich in lean proteins, leafy greens, and healthy fats is recommended.
