The textbook "Exercise Physiology: Energy, Nutrition and Human Performance," outlines three body types: ectomorphs, endomorphs and mesomorphs. Ectomorphs are the heaviest of the three types and normally find it the hardest to lose weight. Endomorphs are the skinniest of the three types and generally have a difficult time gaining and maintaining weight. Mesomorphs are the most athletic, muscular of the three types and have little difficulty in building toned, lean muscle and maintaining a healthy weight.
Endomorphs
Endomorphs are generally born with bigger bone structure and tend to easily hold extra weight and store fat. Because it's easy to gain weight and very tough to lose weight, endomorphs need a consistent diet and exercise regimen. Endomorphs should adopt a diet low in fat and high in protein and should avoid simple sugars and carbohydrates that come from white flour sources. When exercising, they should incorporate regular cardiovascular exercise to help burn excess fat and calories. They should strength train as well, helping them replace fat cells with muscle cells, essentially increasing their metabolism. "Endomorphs really need to be dedicated to their diet and workout routines," American Council on Exercise certified personal trainer Rita Coutu said. "All three types need to do this, but especially endomorphs because it's so easy to gain weight for them. Starting with cardio and adding weight training is going to burn fat and build muscle, which helps you a lot in the longrun."
Ectomorphs
Ectomorphs tend to be born with very high metabolisms and find it difficult to gain weight. They are usually very skinny with very little fat or muscle. They also find it challenging to build and develop muscle, so an exercise program that involves consistent weight training is important for ectomorphs. Ectomorph diets should include a lot of healthy, complex carbohydrates to use as energy and plenty of protein to help build muscle. "Some people think ectomorphs have it made because they're calorie-burning machines. But they also need to make a real effort to keep a healthy weight and to have muscle, otherwise they'll be skinny but unhealthy," Coutu said.
Mesomorphs
Mesomorphs are genetically designed to be the fittest, most athletic body type. They find it easy to build muscle, lose weight and almost always see results from an exercise routine. Mesomorphs still need to have a well-balanced diet and workout program, so they don't suffer an overuse injury or develop a nutrient deficiency. Mesomorph exercise and diets need to be the most varied. Exercises should include cardio, weight training and yoga, whereas diets should draw plenty of carbs, proteins, diary and healthy fats
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Rita Coutu, ACE certified personal trainer; Golds Gym; Nashua, NH
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