For example, at one extreme end of the spectrum, a person who has easy access to high-quality food, makes habitually healthy diet choices, is free of chronic disease, and consistently trains at progressively higher intensities will always have a more functional, muscular, and leaner body composition. But remember, a body type is not a life sentence. If it were, personal trainers , health coaches , and nutrition coaches would all be out of jobs.
The fitness industry, at its core, is all about helping people learn to use tools they can control i. Body type will shift based on lifestyle, activity, and diet modifications.
Someone on the DASH diet will have a different composition than someone who doesn't have a diet preference. This notion is made clear when looking at average physiques of elite athletes in different sports, where consistent training and diet standards lead to similar average body compositions grouped across the somatotype spectrum. Just to reiterate, a body type is not a life sentence. Just like a body mass index range isn't a clearcut indication that someone is obese or underweight.
There are many metrics at work. Research continues to prove that physical training and consistent, habitual changes to the diet have a strong influence on improving body composition.
Metabolic conditions such as hyper- or hypothyroidism are fully within the realm of modern medicine to manage and improve, and chronic conditions like type 2 diabetes are manageable and can even be remedied in many cases through improvements to diet and exercise routines. The human body is highly adaptable and always seeks homeostasis i. But it can take a while to break old patterns that the body has gotten used to. But this is also where Certified Personal Trainers and Nutrition Coaches have the most opportunity to build long-lasting relationships with clients.
Muscle is healthily gained at around one pound per month, and fat healthily lost at around one pound per week. Metabolisms and appetites adjust to new energy intakes, physical activity becomes a natural part of the day instead of a chore, and someone who was predominately ectomorphic or endomorphic will eventually see themselves displaying far more mesomorphic traits over time.
A simple observation of body composition can help quickly identify various physiological situations a client might be dealing with and allow you to tailor solutions that will preferentially address each one.
Use the following somatotype traits to determine which one a person primarily aligns to:. Once you identify which somatotype a client most aligns to, consider the structural and metabolic challenges that are associated with it. Then, tailor the exercise programming and dietary coaching to overcome those hurdles.
This will preferentially develop the necessary foundation that each client individually requires. Obviously, there will be exceptions to this rule — there will always be endomorphs who want to get even bigger to compete in strongman events and ectomorphs who want to keep thin and trim for running ultramarathons — but it rings true for the majority of clients seeking the help of a Certified Personal Trainer or Nutrition Coach.
In light of that average goal, for example, a client who presents predominately as an ectomorph will most likely need dietary and training solutions that focus on muscle protein synthesis and overall mass gain, while typical endomorphic clients will benefit far more from frequent metabolic training and reduced calorie intakes.
So, take a look at each individual, critically evaluate whether you are using the right methods for the body type they currently display, and use the following tips to better tailor your programs for maximal success. Training endomorphs should predominantly focus on fat loss techniques until a desirable body composition and functional cardiorespiratory efficiency have been achieved. Since then, nutritionists, exercise physiologists, and even doctors have used it to help design effective, individualized fitness plans.
The gist is that everyone falls, though not altogether neatly, into the three categories below. Keep in mind that these are generalizations, and that most of us have characteristics of two or even all three somatotypes.
Ectomorphs are long and lean, with little body fat, and little muscle. I mean, based on these body types, there does indeed seem to be a substantial genetic component to your ability to lose fat and build muscle.
However, this is by no means something that can — or should — limit the goals that you have for yourself. Regardless of your body type, if you follow the right workout and diet protocol you will be able to build muscle and lose fat. People come in all different shapes and sizes, and will often have characteristics from 2 different body types.
And that probably goes without saying, right? I mean, some of us are taller, some of us are shorter. If your responses were divided fairly equally — as in 5 and 5 or even 6 and 4 — between two different letters, you likely have a hybrid body type. Generally thin and lean, ectomorphs tend to have slender waists, narrow hips and shoulders, small joints, and long legs and arms. They tend to be slim, without much body fat or noticeable muscle mass.
Naturally muscular, mesomorphs typically have moderate-size frames, with wider shoulders and a narrow waist, strong arms and legs, and modest amounts of body fat. They are genetically predisposed to build muscle, so mesomorphs often require a slightly higher calorie intake since muscle requires more calories to maintain it and more protein than the other types do again, for muscle maintenance.
Generally, mesomorphs are able to lose or gain weight easily. Because they have a medium-to-large bone structure and more body fat than the other types, women who are endomorphs are often described as curvaceous or full-figured, while endomorphic men might be considered stocky, doughy, or round.
Endomorphs usually have narrow shoulders and wider hips, and carry any excess weight in the lower abdomen, hips, and thighs. These hybrids are increasingly common, especially in the athletic world, where this physique is prized for being aesthetically appealing.
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