Male Body Types: Mesomorph, Ectomorph, Endomorph

Different body types or somatotypes have different skeletal frames and body compositions.

Body types or somatotypes are hereditary traits based on your skeletal frame (bone structure and density) and body composition (muscle and fat mass). Understanding the bone structure and fat/muscle distribution can help you reach your fitness goals. Read on to learn more about the different body types typically described in males.

The different male body types include:

• Ectomorph
• Endomorph
• Mesomorph

Dr. W.H. Sheldon first defined these three male body types in 1940, who believed that one's body type was predetermined in the developmental stages and could not be changed. He even theorized that these body types and their physiological traits influenced an individual's personality.

Current scientific knowledge does not support this idea of course, but in general, these male body types do exist, although, no one is strictly one type, but falls somewhere in a spectrum of the three types. Although you cannot change your primary body shape, you can change the fat and muscle composition of your body with consistent physical training, and a suitable diet. Understanding your body type can be useful for determining the type of diet and workout that suits you the best.

Ectomorph body type is thin, usually tall, and lanky. Individuals of this body type have longer limbs, thinner bones, and a flatter ribcage.

• They struggle to gain weight no matter how much carbs or fat they eat.
• They usually have a lean build with long limbs and small muscles.
• To gain weight naturally, they must load up on carbs and foods full of calories.

Diet

Most of their calories should come from carbs and at least 25 percent from protein if they want to build muscles.

Workout

It is also important to indulge in high-intensity interval training and eat something small every two hours. They must make sure to get all the necessary nutrients to build strong muscles.

If an individual finds it tough to shed fat, then they probably have an endomorphic body type. Men with endomorph body type tend to gain weight faster. Endomorphs usually look broader and stocky, with wide hips and midsection, and barrel-shaped chests.

• They usually have broad shoulders, wide hips, and shorter limbs. While they have larger muscle mass, they also have a higher fat percentage because they are predisposed to storing fat rather than building muscles.
• They store excess weight in their thighs, buttocks, and hips, which gives them a pear-shaped appearance. The best way for an endomorph to lose weight is through a combination of healthy eating and regular exercise.

Diet

Start by cutting down carbs to only 30 percent of total daily calories. The other 70 percent should be divided into protein and good fats.

Workout

• Cardio is the best form of exercise because it ensures that the body does not revert to fat-storing stages.
• They can also do high-intensity interval training and cross-training to build muscles.
• Their main goal should not be to lose weight but to boost metabolism and prevent calories from turning into fat.

Mesomorph body type is generally considered the ideal body type. Individuals usually look lighter and have a more triangular bone structure, with narrow hips and broad shoulders.

• A mesomorph has a natural tendency to stay fit and achieve muscle mass very easily.
• They have more muscle than fat in their bodies and are not overweight or underweight.

Diet

• Just like ectomorphs, mesomorphs can eat whatever they like without putting on too much weight, but the flip side here is that they may gain weight just as easily if they aren't careful.
• Because people with this body type have a lot to do with muscle, it stands to reason that they need a more protein-based diet that can help build and repair muscles.
• They also need to consume a lot of fruits and vegetables rich in antioxidants and whole grains (quinoa, oats, etc.).

Workout

Just because mesomorphs have a naturally muscular body doesn't mean they don't need to exercise. They do need training to stay lean. Alternating between weights and cardio would be the ideal workout for mesomorphs.

What defines an ectomorph body type?

An ectomorph body type is thin and lanky, with rather narrow shoulders and hips in relation to their height. Muscles are also relatively smaller considering the length of the bones. Males with ectomorph body types have a high rate of metabolism, and find it difficult to put on weight and to gain and maintain muscle mass.

What are the characteristics of an endomorph body type?

The endomorph body type is characterized by a broad and stocky frame, with wide hips and midsection, and short limbs. Males with this body type have more fat and muscle mass and tend to store fat in their hips and thighs, looking pear-shaped. This type typically puts on weight easily and finds it hard to lose it.

How can you identify a mesomorph body type?

Mesomorph body type is considered the most ideal male body type. Mesomorph body type is muscular and athletic-looking with broad shoulders, narrow hips, and a medium body structure, neither lanky nor squat. Mesomorphs have a reasonably good metabolism, but they can put on weight as easily as they can shed it.

What is the best diet for an ectomorph?

The best diet for an ectomorph is high-calorie meals with lots of carbs, proteins, and good fats. Usually, ectomorphs find it difficult to eat the required calories in just 3 meals a day, so look for high-calorie snacks to eat in between meals. Try to get your carbs from foods that are complex carb sources such as quinoa, oatmeal, rice, sweet potatoes, beans, and whole wheat bread. Include proteins in every meal, which can be dairy, meats, chicken, seafood, or vegetarian proteins such as beans, lentils, and peas. Your snacks could include trail mixes, bananas, cheese, dark chocolate, dry fruits, and nuts.

What exercises are most effective for endomorphs?

Exercises for endomorphs should aim at fat loss. Cardio workouts, high-intensity interval training, cross-training, weights, and resistance training are all good for boosting metabolism, building muscles, and preventing calories from turning into fat. It is also important for endomorphs to keep moving often during the day, besides the time spent in exercising. An active lifestyle can keep the calories burning and improve metabolism.

How should a mesomorph approach fitness training?

Although mesomorphs are naturally athletic and muscular, very few can continue to be lean and fit without exercise. Mesomorphic males also need to eat healthy and exercise to remain fit and healthy. They can do a combination of cardio and weights and also get into more intense and sports-specific training depending on their interests and fitness goals.

Can someone be a combination of ectomorph, endomorph, and mesomorph?

One can't be a combination of all three types, but a person can have a body type that is a combination of ectomorph and mesomorph, or endomorph and mesomorph. Most people have characteristics of more than one body type and each individual has a unique place in the spectrum. For instance, a mesomorphic male can gain weight and display endomorphic traits or could be on the thinner side like an ectomorph, with a high metabolism.

What are the advantages and disadvantages of each body type?

Advantages and disadvantages of different body types:

• Ectomorph: The main advantage is that they can eat anything and not worry about putting on weight. But they still have to follow a healthy diet and lifestyle, because, being thin does not necessarily mean they are healthy or fit. The disadvantage is that it is more difficult than the other types to get sufficient calorie intake and to build muscle mass.
• Endomorph: The advantages are that they are endowed with naturally strong bones, can build muscles fast, and can maintain them more easily than the other types. With proper diet and exercise, they can achieve a body composition that is closer to a mesomorph. The main disadvantage is a slow metabolism that makes it difficult to lose weight.
• Mesomorph: A naturally athletic build with a higher percentage of muscle than fat is a great advantage for mesomorphs. With the right diet and exercise, they can bulk up and stay muscular. Mesomorph is considered the most attractive male body type, but it goes without saying that a healthy lifestyle is still essential to maintain fitness. The disadvantage is they can gain weight very easily, but it is as easy for them to lose it too.

How does body type influence metabolism?

Body type does not influence metabolism, it is the other way around. Your metabolism and certain other traits determine your body type. Body type is a loose general description based on the physical and physiological traits of an individual. Metabolic rate is one of the characteristics that is considered in identifying a body type. Other characteristics include the natural structure and shape of the body, and the muscle and fat composition.

Can body type affect muscle growth and fat loss?

Yes, body type can have an impact on muscle growth and fat loss. It can be a struggle for an ectomorph to grow muscles, while an endomorph finds it difficult to lose fat. A mesomorph can easily grow muscle and lose fat, but can also gain fat as easily if they are not careful with their diet and exercise.