Everyone is born with different body types. Your predisposed physique is based on body composition and skeletal frame. This is what makes everyone look so different! In the 1940s, the idea of somatotypes was introduced. The gist of this concept is that everyone falls into one of three physique categories: Ectomorphs, Endomorphs, and Mesomorphs.
What's Your Body Type?
Ectomorphs are typically slimmer individuals with long extremities, and they tend to be on the leaner side. Ectomorphs can have a hard time gaining weight or putting on muscle. Professional basketball players are perfect examples of individuals who may fit this model.
Endomorphs typically have narrow shoulders and wider hips. Endomorphs have a lot of muscle and can gain weight easily. It's often challenging for them to lose weight. Football linemen are usually endomorphs because of their broader physique.
Mesomorphs typically have strong athletic builds. Mesomorphs can gain muscle and fat easily and lose weight easily too. It does not take much for them to train. Some would say mesomorphs are genetically blessed. Mesomorphs tend to be in between Endo- and Ectomorphs.
Related: How To Avoid Overtraining as a College Athlete
How Should You Train Your Body Type?
Ectomorphs should focus more on strength and weight training. If you're someone who struggles with retaining weight, you should minimize the days you do cardio. When you are planning your recovery meals, try implementing more snacks throughout your day to help you gain weight. Remember: nutrition is key! Make sure you include all of the vital food groups: fruits, vegetables, proteins, and grains.
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Endomorphs should focus on doing more aerobic activity. Shoot for 3-5 cardio sessions a week. Try walking, biking, and running places more often. Get creative with how you want to move more! It doesn't have to be exhausting.
Fun fact: Walking 1 hour a day is equivalent to a 30-minute run!
When addressing your diet, make sure that you do not restrict too much! Consult a dietitian to see what a healthy caloric deficit might look for you. You can also use the Calorie Calculator to estimate how many calories you should consume to lose, gain, and maintain weight.
Mesomorphs may think that they are off the hook when it comes to eating right and working out; however, it's important to remember that heart disease, Type 2 Diabetes, and other food/lifestyle-related illnesses do not discriminate based on body composition. It is important to maintain a consistent workout regime and eat a balanced diet!
Related: Creating a Balanced Workout Routine for Sprinters
Before you start blaming your body type, note that most people fall into multiple somatotypes. When you are researching more about what is right for you, make sure you listen to your body & seek advice from a licensed physician. Everyone is different. What might work for you might not work for others, and as you transition from high school to college, to life after college, your workout requirements will continue to shift. Remember, we are all beautiful in our own skin! You do not need to change if you are happy and healthy.
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* Originally published on March 24, 2022, by Matthew Reichen
