Ectomorph, mesomorph, endomorph - body types. How to find out your body type? Endomorph mesomorph ectomorph female

Each person has one of three body types, which affect not only overall appearance, but also metabolism, accumulation rate or growth. Today we will talk about body types and their characteristics. Let's find out what positive and negative sides each type has.

Three types (+ pros and cons)

We will begin, of course, with a general description of each type, and also talk about what types of physiques predominate in men.

To begin with, it is worth saying that these three types are called. There are also other types that can be divided into more or fewer categories.

This is due to the fact that different scientists derived body types in their own way and characterized them in the most convenient way for themselves.

Let's return to our topic and talk about ectomorphs. It is quite easy to identify a person with this body type, since he stands out either because of the clothes hanging on him or because of his incredibly thin limbs and lack of muscle mass.
By default, ectomorphs have a short body, long limbs, narrow hands and feet. At the same time, male ectomorphs can resemble female ones in structure, since the palm is very narrow and the fingers are long. The amount of fat in the body is minimal.

Important! Ectomorphs are not immune from possible obesity after menopause.

The ectomorphic body type is also characterized by the fact that they are very long and thin. Quite often, people with this type have narrow shoulders and a small chest volume.

Positive aspects of this body type:

• high metabolism;
• low percentage of body fat;
• active ones immediately give visible results, since the muscles are not covered with a fat layer;
• you can eat any food without fear of gaining weight;
• It's fashionable to be thin now;
• you save on things, since after stopping your mass may not change for years.

Minuses:

• getting better is incredibly difficult;
• you cannot do heavy physical work;
• muscle gain is several times slower than in other body types;
• there is a danger of anorexia, which is especially important for girls who are planning;
• age does not correspond to physique.

We conclude that although ectomorphs have access to any food in any volume and they do not need to buy things as they gain weight, in terms of training, this type will not allow you to gain super-large mass in order to look like a “rock”. This type has a limit in terms of weight gain, above which it will not be possible to jump.

Did you know? The most famous ectomorph athlete is the three-time Mr. Olympia" Frank Zane. With a height of 177 cm, his weight never exceeded 90 kg. The volume of the biceps was 44 cm.

The complete opposite of the ectomorphic type. The endomorphic body type is characterized by the fact that it has an incredibly large reserve of fat, which does not depend on the regime, or. This type also has soft muscles, a round face, a short neck and very wide hips.
This type cannot be called sports. Even if an endomorph devotes a huge amount of time, he will never be able to get a figure like an ectomorph.

The structure does not allow fat to be completely removed from the body in order to achieve ideal relief, and any food, due to slow metabolism, leads to deposits of the latter.

Important! Endomorphs always have medium or wide bones.

pros:

• gain muscle mass very quickly;
• in childhood and adolescence they look older than their age;
• with due effort, you can achieve unrealistic indicators in;
• have good strength indicators.

Minuses:

• hard ;
• the need to constantly adhere to;
• the fat layer hides the muscles, so the gained mass will be “invisible”;
• junk food and lack of food lead to uncontrolled obesity.

We conclude that endomorphs cannot afford any food in their daily diet, and their structure, although it suggests rapid weight gain, is not characterized by ideal symmetry.

Having an endomorphic structure, you must always monitor not only the weight loss, but also physical activity, which must be done at any stage of life in order to prevent obesity.

Did you know? Actor and film director Russell Crowe is an endomorph, having low weight, good physical shape and sufficient muscle definition.

“Average” type in all understandings of the word. The mesomorph represents that “golden mean”, that body type that is well suited for and, at the same time, not prone to.
Yes, when consuming a huge amount of fat, a mesomorph will gain weight, but losing it will not be difficult for him.

This type is characterized by a wide chest, equally long torso and limbs, and a small supply of subcutaneous fat. It is considered ideal for a sports career.

pros:

• symmetrical body;
• the presence of well-developed muscles;
• age corresponds to the development of the skeleton and;
• have the makings for playing sports;
• no predisposition to obesity.

Minuses:

• in the absence of physical activity, a mesomorph can “accumulate” a sufficient amount of fat, which will cancel out all the makings;
• passion for fatty foods can lead to.

As a result, we have the ideal that all men of any age strive for. A body that, with adequate loads, can turn into an ideal, combining the correct structure and a pile of muscles. Moreover, to obtain the same result, ectomorphs need to put in 2 times more effort.

Important! Obesity can be caused not only by a passion for junk food or lack of physical activity, but also by problems with hormones and various diseases that greatly disrupt the functioning of all body systems.

How to determine your body type?

Ectomorph, mesomorph and endomorph are very rarely presented in a “pure” form, so next we will talk about how to determine your type, because the described parameters may not always coincide with yours.

The most accurate way is to measure the circumference of your wrist. The idea is that the ectomorph has very thin bones, so regardless of age, the hand will be quite thin at the wrist.
Endomorphs, as mentioned above, can only have a medium or wide bone, which means that the wrist will always be wide. Mesomorphs, in this case, are determined by the average value.

So, if your wrist circumference is from 14 to 17.5 cm, then you are an ectomorph. The values ​​may be less than those indicated, this does not play a big role. Next come mesomorphs with a girth from 17.5 to 20 cm. Everything above this indicator refers to endomorphs.
It is also worth noting that the ankle circumference should be 5–6 cm larger than the wrist circumference. However, it happens that the indicators do not converge or are on the brink. In this case, you either belong to the intermediate type, which is not news, or you calculated incorrectly.

There are many calculators out there that will accurately calculate your body type.

It is interesting that in cities the ectomorphic body type is beginning to predominate, which is associated not only with genetics, but also with external conditions, in contrast to rural areas, where there is a larger percentage of mesomorphs and endomorphs.

Did you know? is an ectomorph, which did not stop him from achieving incredible heights in sports and cinema. It is worth mentioning that as a child, Arnie was a sickly child, which is why he began to “pull iron.”

Workouts and diet

We have characterized the main body types of men and women, explained how to determine your type, now let's move on to the sports topic and discuss training regimes.

Before describing the training system, you need to focus on the main problems of this type, namely the lack of endurance and low strength qualities.

That is, an ectomorph cannot lift a lot of weight and cannot stretch a workout. It turns out that when drawing up a plan you need to focus on these indicators.
We will not describe which muscles you need to pump and how, we will only outline the basics. You need to divide the entire training system into 2 parts. During one, you work your upper body without stretching the workout.

During another workout, you work your lower body. Thus, during exercises that involve the lower part of the body, the upper part rests and recovers, and vice versa.

Now regarding the number of approaches and repetitions. It is ideal to devote a minimum of time to each exercise, performing 3-4 sets with the number of repetitions not exceeding 5-9 times.
Plan everything so that the maximum training time does not exceed 50–60 minutes taking into account breaks. The ideal figure would still be 40 minutes, taking into account that there is a 1 minute break between approaches, and between exercises - no more than 6–8 minutes.

You need to include more strength exercises, while increasing the weight, not the number of repetitions.

Important! You may remain at the same weight level for several months before making any progress. This is a normal start for ectomorphs, so there is no need to worry or give up training.

Now let's talk about nutrition.

You need to not only cover your daily energy costs, but also try to increase your daily calorie intake and percentage. It is necessary to cover the accelerated metabolism and at the same time leave some energy for training and weight gain.
Half of your diet is complex carbohydrates, which enter the body only with cereals, legumes and potatoes. No amount of sweets or baked goods will cover the deficit.

To make it easier to understand this, go to the nearest market and spend 15 minutes studying various cereals. You will immediately understand and remember which cereal has the most carbohydrates and protein.

We mentioned protein for a reason. This is a building material for muscles, and given that we have practically no muscles, we need to consume a lot of protein. The daily norm is 3 g of protein per 1 kg of your weight.

Yes, the figure is rather large, however, if you consume it with a high content of this element, you can easily cover the norm without turning to sports supplements for help.

We need to eat very often in small portions, since our body must constantly have a sufficient amount of calories, which carbohydrates provide us, and the building material for muscle recovery - protein.

For full endomorphs, split systems are best suited, which involve 2 days of training without a break, followed by a day of rest and again 2 days in a row.
Such a system will not only help you gain muscle mass faster, but also, if you use the right system, will get rid of. You should alternate strength exercises with endurance exercises. This way you will simultaneously remove unnecessary weight and gain muscle at an accelerated pace.

It turns out something like this: we perform endurance exercises for 2 days in a row (4-6 sets of 12-16 repetitions), after which we take a break and train for strength.

Important! The lower body requires more sets and repetitions to remove excess fat.

At the same time, it is very important that in addition to working out in the gym, you go to a lot. No matter how funny it may sound, such exercises will help you achieve results faster than monotonous exercises with iron.

Diet.

First, evaluate the calorie content of the foods you consume. You need to ensure that your daily calorie intake is within the weight you want to achieve. For example, the daily requirement of an adult is about 2 thousand kcal.
At the same time, during heavy physical activity, the need for calories increases, but it should be satisfied not with fatty foods, but with complex carbohydrates, which give a long-lasting feeling of fullness.

You need to eat in small portions, but often, just like ectomorphs. You need to lean more on, excluding flour and. With protein, everything is the same as with the previous type.

The ideal percentage of carbohydrates and fats is 50, 40 and 10%, respectively.

Important! Never use protein that you don't need. You can also sometimes take an energy drink, which helps with weight loss.

This type will never have problems making progress. It is enough to perform standard workouts to achieve the fastest results, which will consist not only of weight gain, but also of an aesthetic effect.
It is best to also use 2 types of training. First type- a large number of repetitions with light weight. This way you will get sculpted muscles and reduce the amount of fat in your body. Second type- heavy weight and minimal repetitions. Here we work for strength.

You can also use training programs that are developed according to the following principle: we work on strength for several months, then we work on mass. This way you will not allow your muscles to get used to the program and adapt to the weights and you will be able to move forward faster.

Nutrition.

In terms of nutrition, mesomorphs are even luckier than ectomorphs. You can eat absolutely everything, including flour and sweets. The main thing is to provide the body with proteins and carbohydrates. The first thing in the diet should be about 30 % , second - up to 50 %.
Calculation of protein per kilogram of weight is carried out according to the same system as for ectomorphs.

Important! Be sure to drink 2.5 liters of clean water a day.

Can I change my type?

Unfortunately no, because body type is genetics and environmental influences. You can't naturally change the length of your legs or color, right? Same with body type.

If you had full parents and, accordingly, you received their genes, then your task is to work on yourself to gain weight and be strong enough to protect your loved ones.
If you are an ectomorph, then you are proud that you can easily get into an overloaded minibus or pull on jeans from school. Each of the described options has its own pros and cons, so you don’t need to “swear” at your genes, but take care of yourself in order to reach heights.

Fat people cannot understand the problems of thin people, and vice versa. Each of us has a sufficient number of positive qualities that can be increased. Therefore, you should not try to change your type - you should change yours and set goals, the fulfillment of which will make you forget about the problems of your physique.

This concludes the article. We hope that you have gained really useful information on the basis of which you can change your life for the better. You learned how to determine your body type, and the optimal training option and. Follow the instructions and you will succeed.

Physique is the characteristics of the development of parts of the body, fat, bone and muscle tissue. The shapes, sizes and shapes of each person are genetically programmed. The implementation of the hereditary program is carried out during ontogenesis - successive physiological, morphological, biochemical transformations in the body from its inception to the end of life.

Somatotype

The somatic constitution is not only the physique itself, but also a program for its physical development in the future. Throughout life, the human body changes, while the somatotype is a constant characteristic and is preserved from birth to death. All kinds of diseases, age-related changes, and increased physical activity can change the shape and size of the body, but not the somatotype. It is determined on the basis of somatotyping (anthropometric measurements) and is characterized by the characteristics and level of metabolism (the prevailing development of fat, muscle or bone tissue), psychophysiological differences, and a tendency to certain diseases.

Endo-, meso-, ectomorphy

There are three constitutional types: endomorphic, mesomorphic, ectomorphic. These names were borrowed from the names of the internal - endoderm (from which the digestive tract is formed), the middle - mesoderm (from which the cardiovascular and musculoskeletal systems are formed) and the external - ectoderm (from which the integumentary glands and tissues, the nervous system are formed). By the end of the third week of development, it is known to look like a three-layer shield or a three-layer plate. In the area of ​​the outer leaf the neural tube is visible, deeper - the dorsal chord, which indicates the appearance of the axial organs of the embryo. His body becomes voluminous, covered on all sides with ectoderm, from which the epidermis of the skin, nervous system, epithelium of the oral cavity, rectum, and anus are subsequently formed. From the mesoderm, internal organs, joints, muscles, bones, the heart and vascular system, and the skin itself are born. Once inside the embryo, the endoderm folds into a tube and forms the embryonic rudiment of the intestine. Subsequently, the opening communicating with the embryonic intestine transforms into the umbilical ring. The endoderm forms the glands and epithelium of the respiratory tract and digestive system. This whole process is somatotyping, on the basis of which body types are distinguished.

Ectomorphs

The ectomorphic body type is also called asthenic. Its representatives are distinguished by narrow hips and shoulders (about the same size). The height of such people is usually above average, and their figure is somewhat angular. They cause universal envy in others due to their ability to quickly lose excess weight. Often people with an ectomorphic physique have poorly developed muscles. To acquire an attractive and graceful figure, they should do strength exercises. Ectomorphs are characterized by fast metabolism, their body easily converts food into energy. Representatives of this type are least likely to engage in bodybuilding. But, as a rule, “pure” ectomorphs are a rather rare occurrence. Usually they have some features characteristic of people with a mesomorphic body type, which allows them to build up muscle mass.

Sports nutrition for ectomorphs

Since the main problem of such people is a catastrophic lack of weight, they do not need to worry about gaining excess weight and limiting themselves in foods. You should consume at least four to five grams of protein per kilogram of body weight every day. In general, protein should provide about thirty percent of your daily calorie intake. Carbohydrates in the diet should make up fifty percent, fats - about twenty. To ensure muscle mass gain, it is necessary to burn incoming calories not completely. In addition, the menu should contain clean carbohydrates and fats, as well as high-quality protein. The daily norm is 2-2.5 thousand calories, you should eat every 2.5-3 hours. In cases where this does not work, it is recommended to use special mixtures that replace normal nutrition and sports drinks. Carbohydrate-protein mixtures and protein should be consumed daily, twice a day. You can add keratin to your diet, it will help increase the amount of energy needed for training.

An ectomorph must carefully monitor the regularity and proper nutrition before and after physical activity. There is no need to be afraid of excessive consumption of carbohydrates: as practice shows, such nutrition reduces destructive processes (catabolism) during strength training and promotes the anabolic effect (tissue growth and repair).

Mesomorphs

Mesomorphic is also called normosthenic. Such people have a more sporty, athletic appearance, have a rectangular, muscular, broad-shouldered figure. The upper part of the body, as a rule, is equal to the lower part, but the shoulders are wider than the hips. Due to their natural athleticism, individuals with a mesomorphic body type achieve results in strength training much faster and more effectively than representatives of other body types. Getting rid of fat deposits while developing muscles will allow mesomorphs to achieve the desired shape. Those people who do not exercise are more likely to have a stocky figure rather than obese. Even before classes begin, representatives of this type have symmetrical, impeccable proportions.

Mesomorphic body type in women

Often, mesomorph women look denser than ectomorph women, but the bulk of their body mass is due to muscle tissue, not fat. Such ladies usually have high physical activity, and therefore have an increased appetite. If a woman leads a sedentary lifestyle, she may gain excess weight due to a positive calorie balance. To be thin and slim, representatives of the mesomorphic type will need to lose not so much fat as muscle tissue. With a good appetite, maintaining an elegant figure for a mesomorph woman can become a significant problem.

Characteristics of mesomorphic people

These are the most viable and strong individuals. By nature they are extroverts, by nature they are fighters who are resistant to stressful situations. They are excellent speakers and organizers, born leaders with objective thinking. People with a mesomorphic body type see their happiness not in the process of work, but in its result. According to research, only 10-15% of the world's population are mesomorphs. Most of them are fitness models, professional athletes, and famous actors. Such people like to set clear goals for themselves and achieve them; all their actions are immediate and decisive. The ancestors of mesomorphs lived in warm climates, so they did not need fat reserves to overcome the long winter. It is worth noting that the mesomorphic body type predominates among people of African descent.

Sports nutrition for mesomorphs

You should eat 2.5 grams of protein per kilogram of your body weight per day. You can get them from egg whites, lean fish, lean turkey, and chicken breasts. Carbohydrates should supply 60-65% of calories from the entire diet, fats - 15%. You need to eat five to seven times a day. For people of this type, protein shakes and meal replacement mixtures are especially recommended. You can’t eat monotonous food; you should regularly add variety to the menu. Mesomorphs are better suited for sports than ecto- and endomorphs. With the same parameters of age, weight, height, amount of subcutaneous adipose tissue, representatives of this type burn calories faster. These are the happy owners of a harmonious figure, where the percentages of muscle and fat tissue are in perfect balance.

Endomorphs

The endomorphic type is also called hypersthenic. Such people are characterized by a figure with smooth, rounded shapes, large bones, their hips are wider than their shoulders, and the lower part of the body is an order of magnitude heavier than the upper. Endomorphs are prone to obesity, they have a slow metabolism and a strong tendency to transform digested food into fats. In bodybuilding, people with an endomorphic physique rarely achieve success; for this they will need to make enormous efforts. But through intense training, you can balance the weight of your lower and upper body and speed up your metabolism.

Sports nutrition for endomorphs

First of all, you need to significantly reduce your fat intake. Proteins should be obtained exclusively from lean foods such as lean turkey, egg whites, low-calorie fish, and skinless chicken breasts. Plant foods cannot be used as a source of protein. It is also necessary to limit fruit consumption in the first half of the day. Complex carbohydrates are recommended, for example, potatoes, long-grain rice, legumes. You can eat no more than five to seven times a day, and the portions should be small. If you follow these recommendations, you will be able to normalize your metabolism and maintain it at an optimal level.

Sandwiches with smoked meats, sausage, ham, carbonated drinks, fatty dairy products, and alcohol should be excluded. If it is necessary to lose excess weight, preference should be given to those with a high fiber content, while the consumption of starchy carbohydrates should be significantly limited. You can’t eat too early or too late; you should follow a diet. You need to finish your meal before you feel full.

A very important point in bodybuilding is determining your body type. It is based on this that the nutrition and training program will be built. Thanks to knowledge of your type, you can achieve effective results in building your body. The article will tell you what types there are, how to determine yours, and how training is structured for each of them.

1. Skeleton.
2. Muscle
3. Subcutaneous adipose tissue.

For each person, it is determined at the genetic level by the metabolic processes that occur in the body.

The somatotyping system was first introduced by the scientist Sheldon, who proposed three main types:

1. Ectomorph.
2. Mesomorph.
3. Endomorph.

This typing theory was introduced after much anthropometric measurement. The names are borrowed from embryology, each meaning one of the germ layers. So, endoderm is the inner layer, mesoderm is the middle layer, and ectoderm is the outer layer. According to the theory of embryo development, internal organs develop thanks to the endoderm, bones, muscles and blood vessels develop through the mesoderm, and the ectoderm develops skin, hair, legs, brain and nervous system.

Description and characteristics of types according to Sheldon

Sheldon identified seventeen dimensions, calculated on a seven-point scale. These measurements are described in terms of three main indicators.

Description of somatotypes according to Sheldon:

It is clear that such extremes as a clear type are extremely rare. Usually people have a mixed build. So, someone may have more of a mesomorph, but also have traits of other types. How each of them is expressed in a particular person is shown by these three numbers.

How to determine your type

As already indicated, most people belong to mixed types, which are more difficult to determine by eye than extreme gradations. Of course, experienced bodybuilding coaches can often determine the type by a person’s appearance or photo, but often they want a more accurate result. In this regard, the question arises of how to determine your somatotype. There are a wide variety of tests and methods for this.

One such method is wrist index, also called “Definition of the Solovyov index”. This method provides information about bone thickness. To use this method, you need to measure the circumference of your wrist at the thinnest part. For men, the following readings should be obtained:

1. 18−20 centimeters - mesomorph.
2. More than 20 centimeters - endomorph.
3. Less than 18 centimeters - ectomorph.

For women, there are also gradations according to the wrist index, although Sheldon developed his types primarily for men. Women have their own table of somatotypes, a more extensive one, which is used in bodybuilding.

According to the Solovyov index, women may have the following indicators:

1. Mesomorph - 15−17 centimeters.
2. Endomorph - more than 17 centimeters.
3. Ectomorph - less than 15 centimeters.

The next method is body composition testing. These are more complex techniques that cannot be done at home and without special equipment. Such tests show the ratio of subcutaneous fat to muscle mass in the body. There are several tests: measuring skin folds, immersing the body in water, electrical resistance. Testing can be done in clinics, as well as some gyms equipped with the necessary equipment.

How to determine somatotype

Advantages and disadvantages of somatotypes

Each somatotype has advantages and disadvantages, even if this is not obvious at first glance. As already mentioned, men with an ectomorph build have difficulty gaining muscle mass and they have to resort to special nutrition, as well as train hard in order to achieve success in training. Metabolism in ectomorphs slows down over the years, because of which, despite their build, they can gain weight if they do not diet and exercise. Endomorphs, on the contrary, find it very difficult to lose excess weight. To lose weight, people of this type need not only to diet, but also to constantly train.

Of course, mesomorph is the most advantageous somatotype, which makes it quite easy to both lose weight and gain weight, without exhausting yourself too much with diets and workouts. But mesomorphs are more often than other types susceptible to diseases of the gastrointestinal tract, which are associated with low acidity, respiratory system diseases, and low blood pressure. Each somatotype has its own predisposition to certain diseases.

Features of training for each type

Now that it has become clear how to determine your type, you can move on to what training features exist for each of them.

Ectomorphs, due to their high metabolism, need to structure their workouts in such a way as to burn a minimum number of calories. The training is usually based on basic exercises and each workout is done in strength mode. All loads and increases in weights, as well as approaches and repetitions, are carried out gradually. It is important not to forget about rest between workouts so that the body has the opportunity to recover. The diet, on the contrary, should be high in calories, with frequent meals, high in carbohydrates. The protein content also increases up to three grams per kilogram of body weight.

For mesomorphs, due to the body’s natural disposition to quickly adapt, it is recommended to make training varied, often changing exercises. Since it is not difficult for people of this type to gain muscle mass, the main thing in the diet is that it is balanced. Proteins are usually calculated at two grams per kilogram of weight.

Endomorphs tend to accumulate fat in the body, so training frequency is very important for them. It is recommended to work with light weights, but at a fast pace and with minimal rest between sets. The diet should practically eliminate fats from the diet, the number of calories should be reduced, and the main emphasis in nutrition should be on protein.

By determining your own body type, you can create the most effective nutrition and training program that will help you achieve the desired result.

All people are different. Some are tall, some are short, some have a dense body type, some are asthenic. Chest, waist, hips, thin or thick wrists and ankles all vary among women.

Many of them have a question: why, with the same height, some women have a thin figure, and some cannot, despite all their efforts? First of all, the genetic factor plays a role here. This is the body type. Knowing your body type is important when planning your diet and sports training.

Body types

Distinctive characteristics of this type:

• rounded body with smooth curves;
• medium or large joints and bones;
• limbs of short length.

Typically, endomorphs have small shoulders and wide hips, which makes such women the owners of a pear-shaped figure.

The main problem of endomorph women- excess adipose tissue in the body, as opposed to exomorphs. Combined with the low metabolism characteristic of endomorphs, losing extra pounds becomes a real difficulty for them. Even with low calorie intake and high physical activity, it is more difficult for them to stay in shape than for representatives of other somatotypes. Fat is mainly deposited in the lower parts of the body (belly, sides, legs), rather than distributed evenly throughout the body.

Many endomorph women may feel complex about their physique, but in vain. The body's innate tendency to store fat and low metabolism do not mean that it is impossible.

It is difficult for endomorphs to keep themselves in shape, but it is possible. They will need more effort, proper nutrition and regular sports training.

Endomorphs have sufficient muscle mass and, if desired, can easily pump up muscles. They are not as lucky with their diet as ectomorphs and endomorphs - low metabolism does not forgive them for wrongdoing, but it can be accelerated with sufficient water consumption and cardio exercise.

How to determine your body type?

The somatotype is determined by measuring certain body parameters.

The easiest way- measurement of wrist length. For women, a result of 15–17 cm is an indicator of the mesomorphic type, less than 15 - ectomorphic, more than 17 - endomorphic.

If you don't have a ruler or tape measure handy, you can simply grab your wrist with the middle and thumb of your opposite hand. In a mesomorph, the fingers converge at one point, in an ectomorph they overlap each other, in an endomorph they do not reach each other.

Measuring parameters such as chest, waist and hips, cannot accurately determine the somatotype, since there are different types of figures (, etc.), and their owners can be representatives of different somatotypes. To accurately determine it, it is better to contact a fitness center or health center, where specialists will take into account a whole range of signs.

There are people who eat a lot, but do not gain weight, but the opposite happens: you keep yourself “in limits”, do not eat excesses, play sports, but still cannot lose weight. It's a shame? Still would. What's the matter? The secret is that no matter what methods we follow to lose weight or, conversely, gain weight, everything will be ineffective if we do not first evaluate our body type. Only by defining, in other words, your somatotype, you can intelligently start training and lead a healthy lifestyle. What lies behind the scientific name somatotype and how to determine your body type, read the article.

Under body type understand the individual characteristics of the development of body parts in a particular person and their proportions. Talking about somatotype, imply body characteristics that determine the genetic characteristics of the development of fat, muscle and bone tissue. Otherwise, the somatotype is the human constitution. That is, physique is an external indicator, and somatotype is genetic. And if you can change your physique through nutrition, training, and changing the amount of muscle and fat tissue, then you cannot change your genetic predisposition to being thin or overweight. This predisposition can be influenced, but cannot be completely changed. However, the concepts of somatitotype and body type are often considered as synonyms, in this case we will do the same.

There are several classifications of somatotypes, the most popular of which is typology of U.I. Sheldon. In accordance with it, the following body types are distinguished: ectomorphic, mesomorphic and endomorphic.

In people with ectomorphic build short torso, long limbs, long and narrow feet and palms. Tall, thin people with poorly developed muscles and an elongated face are ectomorphs. This is the rare type who eats all the time and doesn’t get fat. It is quite difficult for such people to build muscle mass.

The main goal of training for people with this body type is to gain weight. The number of calories consumed from food should not be less than the number expended during training - food energy must be converted into body weight. You should drink at least 2.5 liters of liquid per day. The training program should include a lot of intense strength exercises with heavy weights and a small number of approaches. If muscle growth is too slow during training, you can try this technique: ten sets of ten repetitions of one exercise for each part of the body. But this can be done no more often than once every two months. Under no circumstances should you overtrain - this will only slow down your progress towards your goal. Ectomorphs should not be allowed to expend too much energy, as this can lead to dire consequences.

Mesomorphs They have a wide chest, a long torso, a dense muscle structure, and have great muscular strength. Such people have an almost ideal physique and can easily correct it. People with this body type have the best data for bodybuilding. They build muscle mass quite quickly, the main thing is to follow the correct diet and training regimen.

Mesomorphs should alternate periods of intense and less intense training. Basic exercises performed at a fast pace should be supplemented with isolating and formative exercises. You need to ensure that the pace and intensity of your training is measured and regular. The food consumed for people with a mesomorphic body type should be balanced and contain a large amount of protein.

Endomorphic type characterized by soft and flexible muscles, a round face, a short neck, wide hips and large fat deposits. Endomorphs have the hardest time in the struggle for a slim figure: they have flabby muscles. The problem with people with this body type is that they gain weight very quickly.

Endomorphs need to reduce fat reserves by including aerobic exercise in their training program. At the beginning of your workout, you need to do abdominal exercises. Endomorphs should exercise very intensively, otherwise there will be no effect. It is better to use less weight, but a larger number of approaches (however, no more than 12 for the upper body and 25 for the legs). Rest periods should be short. The diet of people with this body type should be balanced and low in calories. Endomorphs should lead a more active lifestyle: walk more, swim, ride a bike, etc.

By the way, there is currently a trend around the world towards an increase in the number of people with an endomorphic body type.

No less popular is typology of E. Kretschmer

This doctor from Germany in his research revealed that a certain physique affects the psychological characteristics of an individual. Kretschmer identified the following types:

1. Asthenic. Typically a thin person of above average height with long arms and legs. The face is elongated, the bones are usually thin. People of this type are creative people, they have a rich imagination, they tend to be thoughtful.
2. Athletics. These people have enviable proportions, female guitarists and male athletes. Such people have developed muscles, they only need a few workouts and their body will be in perfect order. They are prone to self-organization and are very disciplined, have good organizational skills.
3. Picnics. People who tend to be overweight. These are the same endomorphs from the previous classification. Common features include short stature, a wide round face, and a thick neck. Training is especially difficult for such people. But for the most part, picnic people are good-natured, merry fellows, their sphere of activity is communication with people.

Another, perhaps the most modern, is classification of body types according to M.V. Chernorutsky:

1. Asthenics. People of this type correspond to the ectomorphs described above. They are lean with thin bones and long limbs. Weak muscles and lack of subcutaneous fat make it difficult to gain muscle mass and acquire the desired relief forms.
2. Normostenic. People of this type are “average”: they have strong bones, good proportions and muscles. The ratio of fat and muscle tissue is ideal. It is among normosthenics that most of the athletes are athletes; it is easy for them to train and build muscle.
3. Hypersthenic- it's the same picnic. These people have a fairly “dense” build, short stature, an oval chest and a short neck. High levels of cholesterol in the blood and a large amount of subcutaneous fat are normal for them. It is most difficult for such people to lose weight; they tend to be overweight.

It is the last of the above classifications that has recently become the main one for guiding athletes in training complexes, as well as for doctors to correct their figure.

You can find out your body type by using our service. It is based on the Pinier index. To determine your somatotype, you need to know your height, weight and chest circumference.

Training programs should be selected depending on your body type, because people with different body types may respond differently to the same exercise. The principles of training in bodybuilding are the same for everyone, but in order to achieve the desired results, it is necessary to develop individual programs, guided by your somatotype.