Mesomorphic body type: features. Female physique: ectomorphs, mesomorphs, endomorphs

Hello future owners of a sculpted body! Have you ever wondered why someone joins the gym and manages to build a beautiful body in just one minute? 1 –2 years, and some for 3 year cannot even come one iota closer to the performance of his more successful counterpart? And the whole point is what body type the athlete has. Of course it is complex issue, and it is very difficult to answer it unequivocally, because objectively there are a large number of factors responsible for the final result.

For example, the system and conditions of training, the athlete’s nutrition, internal motivational aspirations, etc., however, the main factor was, is and will be - the genetics of a person, and specifically, his body types (somatotype). Of course, if you are naturally frail, this does not mean that you can forget about your dream - to have a muscular body, just time to achieve ultimate goal it will take much more, i.e. here you are not just trying to pump up, you are entering into battle here (not always equal) with its genetics, rebuilding the original, inherited material.

We are going to talk about all this: genetics, body types, how to determine your type and all that.

What are we waiting for, let's go...

Body type: what is it and what is its role in building the training process

Knowing what type of figure/build/constitution a person has is, as it may seem at first glance, not only a woman’s prerogative.

Ask a woman anything about her figure, and she will give you a whole bunch of information, and not only about her body type. Men, and even more so novice bodybuilders, should take an example from the opposite sex in terms of studying issues of their body (be it physiology) and keep up with them.

So, we will begin to enlighten ourselves with the fact that every person from birth is endowed with one or another set of physiological characteristics, which allow us to judge his body type.

There are all these somatotypes 3 :

• ectomorph;
• mesomorph;
• endomorph.

Aren't they intriguing names?

So, the clearance in the window called: “Will I be able to swing and become the owner of impressive proportions?” depends (in many ways) on which of these three types you belong to.

Note:

A person’s somatotype can be changed (exhaled), i.e. nature can be “deceived”, you just need to know how to do it and give certain deadlines for transformation.

Determining the type of addition, first of all, is important because it determines which path you should take next in achieving your goal. After all, you can immediately step in the wrong place (without knowing the basics of body physiology, choose the wrong type of training and nutrition) and walk along it for a very long time, without seeing the end of the path.

Those. You can give your best in training, but not get tangible results, because you are going towards your goal in a completely different direction. To determine affiliation and somehow classify your constitution, you need to know the characteristic parameters inherent only to a given somatotype. Now we will look at them, and the most obvious way to do this is in the form of the following summary table.

Body type: three main types and their characteristics

So, you are a pure ectomorph if...

You are a pure mesomorph if...

And finally, you are a pure endomorph if...

Most often, such outstanding forms are difficult to find in gyms, so it’s better to focus on more “earthly” ones, for example, such (see image).

So, let's look at each body type in more detail.

Body type: subject conversation

Ectomorph

This type is not distinguished by its strength and good strength indicators, although they (people of this type) and don't have subcutaneous fat, but there are no muscles to be observed either. I don’t know, I’ve often heard that this somatotype is called “rattle the bones” or “trash”. Gaining muscle mass is very important for them. challenging task, although quite feasible. Stopping the training process can result in the loss of the muscles that were so difficult to gain.

The training and nutrition strategy can be described as follows: short, high-intensity training (40–50 minutes, 3 once a week) with average weights, minimum cardio loads (running, etc.). Enhanced nutrition with increased caloric content and protein content of 3 grams per kilogram of weight. Nutrients in percentage: - 20–30% , - 50–60 %, - 20–30% .

Note:

One of the outstanding ectomorph athletes - Frank Zane. With his growth 177 cm and weight 90 kg, he was awarded the title “Mr. Olympia” three times.

Mesomorph

This type of build is ideal for bodybuilding. Athletes in this category are naturally athletic and can be called genetically lucky. Although, of course, you can’t do this without proper work on yourself and proper nutrition - if you neglect these principles, you can easily ruin the best material.

The training and nutrition strategy can be described as follows: any type of training works, it is only important to train wisely and go to the gym 2–3 once a week (from 60 before 90 minutes). In nutrition, you should adhere to general principles and maintain the level of protein intake 2–2.5 grams per kilogram of weight. Cardio loads - moderate (30 –45 minutes), with a certain frequency.

Nutrients in percentage: proteins - 30–40% , carbohydrates - 40–50% , fats - 10–20% .

Note:

A striking example of a mesomorph is the seven-time winner of the Mr. Olympia title. Arnold Schwarzenegger. Do you know this one?

Endomorph

This is the most common somatotype that most men have. It is characterized by a tendency to be overweight (rapid gain of fat mass), slow metabolism and barrel-shaped body.

The training and nutrition strategy can be described as follows: working with multi-joint, large (from 10 ) number of repetitions, increased water consumption (from 1.5 liters per workout), high protein diet with moderate carbohydrate content. Careful selection of food diet. Nutrients in percentage: proteins - 40–50% , carbohydrates - 30–40% , fats - 10% .

If you involve science, there is even a specially developed seven-point system that allows you to more accurately classify a person’s somatotype depending on the content of one or another component in general structure addition. The first number estimates the proportion of endomorph components, the second - mesomorph, and the third - ectomorph. Confused? Then here's a concrete example.

A pure endomorph corresponds to the following numbers “7-1-1”: endomorph - 7 ; mesomorph - 1 ; ectomorph - 1 . First digit ( 7 ) - the largest contribution to one of the three components. The principle works similarly with other types.

So, we have looked at the extreme types of human physique, however, it is worth saying that this is just a theory, in practice - “pure” somatotypes (with 100% signs) are extremely rare. Usually according to some indicator (for example, wrist girth) You belong to one - an ectomorph, and in terms of chest girth to another - a mesomorph. Therefore, one should also keep this in mind and derive some kind of averaged type of addition that occupies an intermediate position between these 3 .

For example, someone easily gains muscle, but at the same time has a tendency to gain fat, i.e. There are muscles, but they are buried in the fat layer. This type can be classified as an endomesomorph with a scale of " 5-6-1 "and it includes: heavyweight wrestlers, rugby players, shot putters, etc. So, I think general principle seven-point system (though why exactly? 7 , why not 3 or 5 , that's the question) understandable.

It is also worth saying that this classification is relevant for those who do not play sports, and also - this is not the ultimate truth, i.e. You can bring your body to the structure you need, the main thing would be desire.

In general, in order to correctly determine your somatotype, it is best to plunge into the past, or rather into childhood (photos to help you) and remember the tendencies of your body, by the latter I mean the ability to gain or lose weight. What were you like as a child - a well-fed, strong child or a painfully thin child?

So, since we see that the boundaries between various types constitutions are very vague, then try to determine (approximately) your body type based on the past, adjusted for the present. I am sure that this will not be difficult for you after such a meaningful story.

In order to somehow “settle down” all the above information and bring some common denominator, I will give specific recommendations for all body types, the implementation of which can count on a minimal increase in muscle mass.

• Buy a gym membership and take a couple of consultations with the trainer located there;
• Exercise with medium and heavy weights;
• Learn and work with both compound/multi-joint ( , ) free weight exercises and isolation exercises;
• “Don’t push yourself” - the training is intense, but not long (60–80 minutes is enough);
• Follow the technique and avoid any injuries;
• Say “no” to long-term illnesses;
• Make and stick to your plan (diet of foods, specific meal times) nutrition;
• Consume vitamin complexes;
• Drink water - before 2/2,5 liters per day;
• No to stress, yes to positive emotions!

Age 18–25 years:

• Ectomorph - 5 kg;
• Mesomorph - 6 kg;
• Endomorph - 7,2 kg.

Age 26–35 years:

• Ectomorph - 4 kg;
• Mesomorph - 5,4 kg;
• Endomorph - 5,85 kg.

Something like that.

In conclusion, I want you to understand once again that the given somatotypes are a kind of starting point, a basic point in determining your possible body type; it should not become the ultimate truth if it does not fit the given criteria. The main thing is to observe your body: how it reacts to loads, weights, nutrition and, based on this information, make a final decision. So listen to your own body, rely on immutable truths (works for everyone) taking into account “twisting” them to suit you and draw appropriate conclusions from all this.

Yes, and remember one last thing, genetics - important factor in the construction of the body, this is a given, sent from above, but this does not mean at all that the latter cannot be changed. It lends itself and how, the main thing is that you have knowledge in your head, and I will provide you with the latter, rest assured!

The moral of this story is this: you have to work with what you have, and not be upset that someone else is luckier. Effective strategy training, proper nutrition, a positive attitude - these are the main components that can be precisely controlled.

Afterword

Today we sorted out another one important topic from the section "" - body type. We learned to navigate human body types, which is very important for the formation the right strategy training and nutrition system organization. All this, ultimately, will allow us to get a better start and take the right course towards the goal called “I am the owner of a sculpted body”!

That’s all for now, let me take my leave, until we meet again!

PS. I'm waiting for your measurements, numbers and body types in the comments to this post. Also, if anyone is tormented by vague doubts and finds it difficult to determine their somatotype, write, we will do everything in the best possible way.

Update: Now you can independently determine your body type and learn how to eat and exercise properly with the help of

With respect and gratitude, Dmitry Protasov.

When playing sports, and bodybuilding in particular, it is very important to know your body type: mesomorph, endomorph, ectomorph or mixed. Depending on it, the training program and nutrition system should be built. Only by taking these features into account will you be able to achieve good results in building your body.

The concept of human somatotype

Somatotype is a type of constitution of the human body, which is characterized by certain features of the development of its skeleton, muscles, as well as subcutaneous fatty tissue, genetically determined by the peculiarities of the metabolic processes occurring in the body.

The founder of the somatotyping system, W. Sheldon, proposed the main body types: ectomorph, mesomorph, endomorph. The proposed theory of the main somatotypes of the human body is based on anthropometric measurements using photographic techniques.

The concepts “mesomorph”, “endomorph”, “ectomorph” were borrowed from embryology and correspond to the names of the germ layers:

• endoderm - inner layer;
• mesoderm - middle leaf;
• ectoderm - outer layer.

In accordance with the theory of embryo development, endoderm gives rise to the development of internal organs, mesoderm - muscles, bones and blood vessels, ectoderm - hair, nails, nervous system and brain. W. Sheldon identified seventeen dimensions, which were calculated on a seven-point scale and described using three main indicators.

Body types according to W. Sheldon

1. Mesomorphic (1-7-1). The type of people with proportional body development, good physical development and mental stability.
2. Endomorphic (7-1-1). People with excessive development of internal organs and excess body weight due to fat deposits.
3. Ectomorphic (1-1-7). This type is characterized by poor development of internal organs, low body weight, fragility and sophistication.

If individual criteria are equally identified in a person, the physique is qualified as mixed (1-4-4).

General characteristics of the main types of body constitution

Each type of body constitution - ectomorph, mesomorph, endomorph (photos below) - has its own, unique characteristics.

Representatives of ectomorphs are energetic and hyperactive, but not strong and resilient enough. They are thin, have narrow shoulders and chest, and elongated limbs. Representatives' neck of this type long and thin. Their muscle mass is poorly developed, their joint apparatus is small, their bones are narrow and thin. People belonging to this somatotype, without exhausting themselves with various diets and physical activity, have a weakly defined layer of subcutaneous fat. Due to their accelerated metabolism, gaining weight and building muscle is a significant problem for them.

Mesomorphs are different slim figure. Their osteoarticular apparatus is of medium size, the limbs are proportional to the body. The fat layer is evenly distributed throughout the body. Efficient metabolism allows them, when used physical activity Easily build muscle or lose weight.

Endomorphs are characterized by natural strength and endurance, but can often experience bouts of fatigue. Representatives of this type have a round body shape with a predisposition to obesity and excess weight. Wide hips and narrow shoulders combined with a high waist give them a pear-like figure. A slow metabolism creates problems when losing excess body weight.

Advantages and disadvantages of each body type

Whatever somatotype dominates in a person (mesomorph, endomorph, ectomorph), it has its advantages and disadvantages.

The low muscle mass of ectomorphs is the cause of flat chests and boyish figures in women. Men of this type must make significant efforts in diet and exercise to gain muscle mass. Over the years, the metabolism of ectomorphs slows down, which is often the cause of weight gain. excess weight subject to non-compliance with diet and physical activity.

Being a mesomorph is a great luck, since representatives of this somatotype can easily lose weight and gain excess weight, without making such significant efforts in diet and physical activity, unlike other types.

To lose weight and achieve the desired result, endomorphs will have to put in a lot of effort. They will not be able to lose weight on diet alone. To achieve your goal, hard training is also necessary.

Somatotype and health

Due to the structural features of the body, mesomorphs, endomorphs, and ectomorphs are prone to various diseases.

Mesomorphs are predisposed to gastrointestinal diseases associated with low acidity, respiratory diseases and decreased blood pressure.

Ectomorphs more often suffer from atherosclerosis, liver diseases and diabetes, as well as various metabolic disorders.

Endomorphs often have high level blood pressure, and also suffer from gastrointestinal diseases associated with high acidity.

The vast majority of the population does not belong to specific somatotypes; ectomorph, mesomorph, and endomorph are expressed to varying degrees in the constitution of their bodies. How to find out whether a person’s physique matches existing somatotypes and not make a mistake? Designed for this purpose special methods checks, indexes and various tests.

Wrist index

As noted above, only a small percentage of people have specific type the constitution of his body (mesomorph, endomorph, ectomorph). How to determine your body type without delving into atlases and making calculations? This method was developed by G.A. Solovyov. This technique provides information about the thickness of the bones of the skeleton and is called “Determination of the Solovyov index (wrist).” To do this, you need to measure the circumference of your wrist at its thinnest part.

1. Radiocarpal index in men. Mesomorph, endomorph, ectomorph men have wrist circumferences of 18-20 cm, more than 20 cm, less than 18 cm, respectively.
2. Radiocarpal index in women. Endomorph, mesomorph, ectomorph women have wrist circumferences of more than 17 cm, 15-17 cm, less than 15 cm, respectively.

Body composition testing

Besides simple methods checks exist different kinds testing the body composition to determine the somatotype (mesomorph, endomorph, ectomorph). The test shows the relationship between the level of subcutaneous fat and muscle mass.

The most commonly performed tests are:

• Skin fold testing. In different parts of the body, the thickness of subcutaneous fatty tissue is measured using calipers, which is used to calculate body composition.
• Testing a body immersed in water. The technique is based on weighing the human body in the usual way and in the water. The residual lung capacity is also determined. Next, the necessary calculations are carried out using a special formula.
• Electrical resistance test. This method definition is based on different levels of resistance of body tissues (in particular, adipose tissue and water) to the electric current passing through them.

Having determined the type of constitution (mesomorph, ectomorph, endomorph), girls and boys who want to achieve certain results in improving their own figure are required to follow some rules of physical activity and diet that correspond to their somatotype.

Features of training and diet for ectomorphs

This type of people, given the high level of metabolic processes taking place in their body, should build physical activity in such a way that the number of calories burned is minimal. The basis of their training should be basic exercises. Each workout is carried out in strength mode for one basic exercise.

Strength loads, increasing working weight, repetitions and approaches are carried out gradually and in stages. Very important point is rest between workouts: the body must fully recover. The loads should be intense, but short in duration.

The diet should be high in calories, with frequent meals, high in complex carbohydrates (50-60%) and plenty of fluids (up to 1 liter per day). The protein content should be about three grams per kilogram of body weight.

Features of training and diet for mesomorphs

Since mesomorphs adapt well to all kinds of training programs, to achieve good result they need frequent changes in the pace of strength exercises combined with a constant change in the number of repetitions. A good effect is achieved by combining basic exercises at a fast pace with formative exercises.

Since muscle growth is not a problem for this type of person, the diet of a mesomorph should first of all be balanced. The protein content should be about two grams per kilogram of body weight.

Features of training and diet for endomorphs

Since endomorphs easily accumulate fat, the main point is high frequency of training. A positive effect is achieved when working with light weights and minimal rest between approaches. High intensity training is very important.

The endomorph's diet should be balanced, but with less calories. Fats should make up no more than fifteen percent of the diet, carbohydrates - no more than thirty.

Conclusion

The article discusses important questions about the characteristics of a person’s physique: the main somatotypes (mesomorph, endomorph, ectomorph), how to determine the somatotype, the advantages and disadvantages of each body type, features of training and diet for each. This allows everyone to draw conclusions and decide on the tactics and strategy for developing their own body.

A correct assessment of the constitution of your body (mesomorph, endomorph, ectomorph), as well as the processes occurring in it, will allow you to develop optimal plan work to improve it.

Women often scour the Internet looking for a recipe. perfect figure. Diets of stars, girlfriends and relatives are used, but most often they are ineffective. It is a mistake to assume that if a diet helped your sister, then it will help you. The secret to being slim lies in nutrition and exercise recommendations based on your body type.

The main thing in the article

How to determine your body type?

The theory of body types was first introduced to society by W. Sheldon. There are 3 generally accepted types of figure addition:

• Mesomorph.
• Ectomorph.
• Endomorph.

You can determine your body type by simply measuring your wrist:

• Mesomorphs have a wrist with a bone from 17 to 20 cm.
• The ectomorph has up to 17 cm.
• The endomorph has more than 20 cm.

Interesting to know! Even with ideal parameters People's wrists most often combine the characteristics of each body type.

Mesomorph: description of body type

Mesomorphs- These are the lucky ones who are naturally endowed with an athletic physique. Their figure is athletic with a low percentage of subcutaneous fat. It is about mesomorphs that they say: “Good metabolism and heredity!”

Interesting to know! Only 15% of people have a mesomorph body type.

Men and women mesomorphs differ in their proportional body, long arms, legs and torso. They have a wide chest and well-developed shoulder muscles.

Nutrition program for mesomorph

Mesomorphs really have an excellent metabolism, and people with this body type will have to put in a minimum of effort to lose weight. It is enough to calculate the amount of daily calories using the following formula: multiply the weight in kg by 30, the resulting amount is the caloric intake norm. For example, a person weighing 60 kg receives 1800 kcal.

Important! Diversity reigns in the diet of mesomorphs. Eating only protein or fruit, these people never lose weight.

Chemical composition The diet of a mesomorph looks like this:

• Protein – 60%.
• Fats – 25%.
• Carbohydrates – 15%.

Important! Carbohydrates give the body stamina and vigor, but mesomorphs are endowed with these qualities from birth.

The main mistake in the diet of mesomorphs is tasty, but useless food. For example, an addiction to sweets or alcohol will not have a detrimental effect on the figure of a 20-year-old mesomorph, but after 30 it will manifest itself in rapid weight gain.

What should training be like for a mesomorph?

The gain of muscle mass in a mesomorph occurs quite quickly, and it is extremely important in the formation of a figure of this type. The body of these people skillfully extracts protein from the food entering the body, and then converts it into muscle.

Therefore, short but productive workouts are very effective for mesomorphs. Fast movements and strength exercises are responsible for the formation of muscles and the figure of mesomorphs. For example, sprinting, pull-ups, squats with a barbell. But some mesomorphs do not welcome running long distances: It does not produce positive results in building the muscles of these types of people.

Advice! For running, mesomorphs should devote only 75 minutes a week, dividing them into 3 times. This is a 5-minute warm-up, 15 minutes of running and another 5 cool-down. While running, be sure to monitor the operating range of the heart; to calculate it, subtract your age from 220, then multiply the resulting number by 0.6-0.8.

Good results are obtained by combining physical activity: 4 weeks of intense exercise and 1-2 light, supportive ones. This combination prevents stagnation of strength and volume indicators.

Endomorph: body type features

Endomorphs large people, often suffering from large quantity subcutaneous fat. For people of this type, gaining weight is not difficult, but complete with proper training it will be properly distributed throughout the body.

Advice! The main pride of an endomorph is the well-developed upper leg muscles, which should be worked with special attention during training.

Endomorphs are characterized by their small stature and round body. Losing weight is very difficult for them due to their slow metabolism. They easily gain weight, but this is not muscle, but subcutaneous fat. To keep excess weight to a minimum, people of this type need regular cardio training and a lot of protein in their diet.

Endomorph nutrition for weight loss

The main problem of an endomorph is the immediate absorption of light carbohydrates, which are deposited in subcutaneous fat in the problem areas. Protein is absorbed by only 30% and for exercise endomorphs have to get it from sports nutrition.

The diet of an endomorph should contain foods high in protein, and light carbohydrates and fats should be limited. The chemical composition of their diet is as follows:

• Carbohydrates (complex) – up to 60%.
• Protein – 30%.
• Fats – less than 20%.

To “freeze” one weight per day, the endomorph must eat the following amount of calories: body weight is multiplied by 30. If during the diet the endomorph is in the process of gaining weight, the menu is enriched with up to 500 kcal.
To lose weight, an endomorph should eat small portions 7 times a day. Best friends The diet becomes white meat chicken, legumes, cottage cheese and fermented milk products, eggs, fish are required.

Advice! Try to eat the norm of complex carbohydrates before the second half of the day, and after this time enrich the menu with protein.

Fat burning training programs for endomorphs

Strength training for endomorphs is even harmful and this is their main mistake. In sports, an endomorph simply has to focus on losing weight, because no one will notice beautiful, sculpted muscles under a layer of fat.

It is recommended for an endomorph to do 4-5 workouts per week and devote 3 of them to aerobic exercises. Divide the load into muscle groups, trying not to combine 2-3 tasks in one workout. That is, on Monday you put stress on your chest and shoulders, on Tuesday you do your abs, on Wednesday you put exceptional stress on your leg muscles, etc.

Advice! IN ideal for several months you have to work out 2 times a day: in the morning the basic work-out, and in the evening is devoted to one muscle group.

Intense endomorph training with minimum quantity respite. If you follow these recommendations, muscle definition will appear within 2-3 months, which is excellent result for people with this body type.

Ectomorph: signs of body type

Ectomorph- This is a very thin person, often tall with disproportionately long arms. Ectomorphs have an accelerated metabolism, but even this does not help them gain muscle mass. In essence, an ectomorph does not have hard muscles, but a properly selected nutrition and training program can correct this type of figure.

Fast metabolism contributes to the rapid burning of all calories that enter the body. Therefore, to gain weight, an ectomorph needs to eat nutritiously, filling the diet with sufficiently high-calorie foods.

Advice! An ectomorph should eat before bed to prevent catabolism. Recommended for ectomorphs sports nutrition and short workouts targeting core muscles.

Nutrition for an ectomorph

Unlike people with the previous two body types, ectomorphs must gradually increase their daily calorie intake. Men eat more than 3 thousand kcal per day, and girls eat more than 2.5 thousand kcal per day. It is noteworthy that all the food eaten will be absorbed and will never be deposited as fatty rollers on the sides.

The chemical composition of the ectomorph’s menu is as follows:

• More than 20% fat.
• The first major source of calories is protein and sports protein. Protein in the diet is more than 25%.
• The menu contains about 50% carbohydrates, which is important for gaining body weight and muscles.

Advice! In addition to high-speed metabolism, ectomorphs are characterized by low appetite. Therefore, they should add appetite-enhancing ingredients to their dishes: onions and garlic, honey and nuts, seasonal aromatic herbs. For example, parsley, dill, basil, etc.

To obtain protein, it is recommended to eat a lot of legumes: beans, peas, as well as cereals, which contain complex carbohydrates. Special attention give oatmeal, rice, buckwheat. Sweet varieties of fruits and berries, as well as vegetables, are a source of vitamins and microelements.

The success of gaining weight depends 70% on nutrition and supplements. Special supplements must be present in the diet, and you cannot do without them:

• Multivitamins.
• Protein shakes.
• Creatine, which will speed up muscle gain.
• Testosterone production stimulants.
• Enzymes for better absorption of food, because the calorie intake will double.

Another point in the diet of ectomorphs is liquid. Clean water You need to drink more than 3 liters per day, excluding first courses, juices, tea, etc. The liquid will improve the absorption of beneficial food components.

Ectomorph training program to gain muscle mass

The training program for an ectomorph is strongly linked to nutrition. So, before class, 30 minutes before class, you need to eat a product rich in slow carbohydrates: muesli with milk, 2 tbsp. spoons of honey or a handful of nuts. And 30 minutes after exercise, the ectomorph needs a hearty lunch or dinner with a fraction of the daily calories.

Ectomorphs often don’t have enough strength for an hour-long workout, so their workouts take place in stages. The body is conventionally divided into 2 parts: the top trains in the morning, and the bottom trains in the evening. Also, if time allows, training is carried out 3 times a day for 20 minutes:

• Morning: chest and biceps work.
• Day: work with legs and shoulders.
• Evening: work on the back and triceps.

It is advisable to perform 2-3 basic exercises for each muscle group without overloading yourself. Additional food and auxiliary supplements will increase your endurance by 10-20% over time.

Advice! Rest between workouts is 3-5 minutes, and between workouts for different parts body for 15 minutes.

Ectomorph muscles require rest, so exercise every other day. The fact is that overtraining and overload slow down the growth of muscle mass in ectomorphs. Include in the program power training to gain weight, and start each session with a 15-minute warm-up.

Preferred for any body type own program nutrition and training. All data is given taking into account the characteristics of the average body type, but often the characteristics of each type are combined in one person. Be sure to listen to yourself: if your body does not get tired, and you know that you can do more, then perform workouts to your potential. At first, work under the supervision of an instructor so as not to overload your heart and muscles.

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, thanks to the endoderm they develop internal organs, mesoderm - bones, muscles and blood vessels, ectoderm - 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 without special devices. 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 gastrointestinal diseases, which are associated with low acidity, organs respiratory system, low level 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 type of addition, you can create the most effective program nutrition and training, with the help of which you can achieve the desired result.

Anna Mironova

Reading time: 8 minutes

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Grueling workouts every week, exhausting diets, dietary supplements and drinks for weight loss - what methods and tools are not used by a woman to lose weight. And it’s all in vain - the extra pounds stick out like “dead weight” under your favorite dress and hang over your belt.

Why? Perhaps you've overlooked something important?

For example, your body type, on which the choice of diets and workouts largely depends...

Main body types - how to determine your body type correctly?

Everyone's body shapes and sizes are different.

But, in general, they can be divided into 3 main body types, according to which you should choose a specific weight loss program.

The main thing is not to concentrate on destroying every extra centimeter, but to strictly follow the rules, gradually returning harmony and beauty to your body.

Moreover, some girls (of a certain body type, for example, with) strong weight loss contraindicated.

Video: Main body types - ectomorph, mesomorph and endomorph

What exactly do you need – to lose excess weight or to gain weight?

It depends on your body type, which can be determined by certain characteristics:

1. Ectomorph. A girl with a figure of this type is characterized by pronounced thinness, long limbs, anemia and poorly developed muscles. Wrist girth – up to 17 cm. Most often, it is these ladies who are labeled “skinny fat” - that is, skinny with flabby muscles and lack of body definition. Such girls practically do not gain weight due to their fast metabolism (“I eat what I want and don’t get fat”), but fat still tends to accumulate where it shouldn’t, and the lack of training and muscle mass leads to the fact that the beach in one swimsuit is scary and embarrassing.
2. Mesomorph. These beauties easily build muscle mass and are distinguished by the proportionality of their figures. The posture is usually straight, the torso is long, the wrist circumference is 17-20 cm, the general impression is that of an athlete and simply a beauty. They lose weight as quickly as they gain weight.
3. Endomorph. Soft, round and appetizing girls who easily (regardless of their desire) accumulate excess fat. This body type usually has difficulty controlling fat levels. Wrist circumference – over 20 cm.

Rules for effective weight loss for ectomorphic body type

The most important thing for girls with an ectomorph figure is building muscle mass, regular strength training, and proper nutrition.

Nutrition rules:

• We consume only high-quality fats, and do not forget about complex carbohydrates.
• We eat 4-5 times a day.
• On days without training, we give the extra morning snack to the enemy.
• Be sure to eat before bed. For example, a glass of kefir and fruit.
• The diet should consist of high-calorie food (about 2500 Kcal/day), which should not slip by or be deposited in the buttocks, but be transferred to muscle mass.
• Nutrition plan: 20% fat + 25% protein + 50% carbohydrates.
• We focus on sports nutrition.
• We use products to increase appetite (garlic, nuts, aromatic spices, etc.).
• From cereals we choose buckwheat and rice, oatmeal; Don’t forget about legumes (a source of protein) – peas, beans, etc.
• To gain weight, we use multivitamins and protein shakes, enzymes, and creatine.
• For better absorption useful substances We drink 2 liters of water per day from food.
• Half an hour before training, we eat a product that is rich in carbohydrates. For example, a handful of nuts, a couple of spoons of honey or a cup of muesli with milk.

Video: If you are an ectomorph...

Training rules:

1. We focus on strength training – regular, without failure.
2. Cardio exercises are kept to a minimum. Only as a warm-up or finishing touch to a workout.
3. Training time – 20 minutes, 3 times a day. In the morning we work on the chest muscles and biceps, in the afternoon we work on the shoulders and legs, and in the evening on the triceps and back muscles.
4. The frequency of classes is every other day. Ectomorphs should not overload the body (overload slows down the growth of muscle mass).
5. Before class, be sure to warm up for about 15 minutes.

Mesomorphic physique - diet, exercise and rules for effective weight loss

Mesomorphs do not have an urgent need for muscle mass, and for people with this body type, the main emphasis is on endurance training, burning fat, keeping the body in shape (the latter is the most difficult, considering how difficult it is for mesomorphs to lose “extra”).

Nutrition rules:

• We monitor the amount of protein and amino acids consumed. We use only high-quality fats.
• The number of calories needed per day in this case is calculated by the formula: A (weight in kg) x 30 = norm Kcal/day.
• Nutrition plan: 60% proteins + 25% fats + 15% carbohydrates.
• Don't overload on carbohydrates! The body, of course, needs the vigor that carbohydrates provide, but mesomorphs themselves are quite hardy and vigorous.
• A mesomorph will not be able to lose weight by eating only fruit or protein. It is important to create a balanced and varied (!) diet for yourself.

Video: Body type - mesomorph

Training rules:

1. We focus on exercises that train endurance. And also HIIT and plyometrics. For stretching, add yoga or Pilates.
2. Training should be powerful and effective, but short.
3. The formation of mesomorph muscles is facilitated by strength training and fast movements. In particular, pull-ups, squats with a barbell, or, for example, sprinting.
4. Running – 75 min/week. Not more. That is, 3 times for 25 minutes, of which 5 minutes will be spent on warming up, 15 on running, and 5 on “cooling down”.
5. During training, we monitor the work of the heart.
6. The ideal option is to combine loads. For example, we do intensive training for 4 weeks, and only light training for 1-2 weeks to keep in shape.

How to lose weight correctly if you have an endomorphic body type?

As practice shows, the most difficult thing for an endomorph is to realize that he is truly an endomorph. And come to terms with the idea that weight will always gain very quickly.

But reconcile yourself, not giving up, but straightening your shoulders and strictly following the weight loss program. The endomorph's metabolism does not forgive mistakes!

Nutrition rules:

• The most important thing is to speed up your metabolism. That is, all efforts need to be put into creating the habit of eating right.
• The amount of light carbohydrates and fats in the diet is kept to a minimum.
• The emphasis is on “protein” products.
• Keep your blood sugar and insulin levels under control (this is also important!).
• On a non-workout day, have a light and slow breakfast immediately after waking up.
• We don’t eat before training, nor do we eat immediately after it.
• Protein in endomorphs is absorbed only by 30%, so it should be taken from sports nutrition.
• Nutrition plan: 60% complex carbohydrates + 30% proteins + 20% fats.
• Calorie limit for the day: A (weight in kg) x 30 = normal kcal.
• We eat 7 times a day and little by little.
• The best food “friends” are legumes, fermented milk products, chicken fillet and eggs with fish.
• The norm of complex carbohydrates should be consumed in the 1st half of the day.

Video: How to lose weight and gain muscle as an endomorph?

Training rules:

1. The emphasis is on reducing fat mass and building muscle.
2. Exercise should become a habit.
3. We choose HIIT, CrossFit and, of course, light exercises to develop endurance.
4. The main thing in training is to focus on losing excess weight. Otherwise, no one will simply see your fantastic abs on your stomach under the folds of fat.
5. Training time: 4-5 times/week, of which 3 workouts should include aerobic exercise.
6. We do not combine all tasks into the 1st workout at once! We train as much as we eat. For example, today we train the chest and shoulders, tomorrow – legs, the day after tomorrow – abs.
7. We work out twice a day, working on basic exercises in the morning, and devoting the evening to training one muscle group.

Of course, in addition to body type, you should focus on other factors.

Necessarily consult your coach and remember to listen to your own body and its potential.

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