Body Types

As some of you may know, there are three dominant body types: ectomorph, mesomorph and endomorph. These are not all encompassing, many people are a combination of two types depending on their genetic makeup. (Ecto-mesomorph, endo-mesomorph, etc.)

The Ectomorph has a fragile, delicate physique with light bones, small joints and minimal muscle mass. Their limbs are relatively long in proportion to their body and they are very lean. They have small shoulders and a very thin neck. The ectomorph is a very “hard gainer” and must work extremely hard to earn and maintain every ounce of muscle mass. Ectomorphs also tend to suffer from extreme temperatures. They suffer in high heat as well as cold climates due to their lack of muscle mass in relation to their body size. Building large muscles is nearly impossible but overall health and fitness should be the real goal anyway. When choosing an exercise routine, the ectomorph will get better results by concentrating more of their efforts on strength building than cardio, bearing in mind that both are necessary but an educated balance is essential.

Famous ectomorphs are Angelina Jolie, Kate Moss and Edward Norton.

The Mesomorph is extremely athletic, has a great amount of muscle mass and tends to have a larger bone structure. This is the body type most people strive for. Known for their excellent posture, their arms and legs are well developed and they tend to have heavily muscled hands and feet. With a naturally narrow waist female mesomorphs are known for their hourglass figures while male mesomorphs have a hard, rectangular shape. Being blessed with genetic perfection still has some downfalls if a proper balance of nutrition and exercise is not maintained. The beauty of this body type is that it responds more readily to diet and nutrition than the other two types. Balance is still the key ingredient, but many small meals is still the best bet (grazing). An even balance of cardio and strength training will serve the mesomorph well.

Famous mesomorphs are Sylvester Stallone, Arnold Schwarzenegger and Jillian Michaels.

The Endomorph has a round, soft body with underdeveloped muscles. They can gain muscle just as easily as the mesomorph can but they also gain fat easily and have a hard time losing weight. They tend to carry a lot of weight in their upper arms and thighs which gives them a stocky appearance. Endomorphs have a high degree of body fat, especially around the midsection. They should focus on cardio as their main form of exercise and should balance a healthy diet with a focus on small meals, high amounts of protein and a low fat intake (20%) to lose weight.

Famous endomorphs are Jack Black, John Goodman and Roseanne.

Many people are not 100% one body type. As our society grows, so do the blend of shapes and sizes that we encompass. So why am I talking about this on a food blog? Simple, the foods we eat and the exercises we perform affect each of us differently depending on our body type/s.

I am an ectomorph. 100%. I am 5’8”, 120 pounds and have one hell of a time building muscle. My foods of choice are fruit, veggies, complex carbohydrates, nuts and low-fat meat & dairy. I eat multiple times per day, usually 5, and try to balance all my food groups as much as possible. I focus on both cardio and strength training in my workouts but strength training yields more results. This is what works for me . 

However, if I let myself slack in the healthy eats department I gain fat.

Ectomorphs are not generally known for fat gain but any body type WILL gain fat if the caloric intake is higher than the caloric burn. Simple science. Not that I need to remind any of you, I’m sure many of you know what your own body requires from you in order to stay fit.

Needless to say, what works for you may be completely different than what works for anyone else. Some people swear by low-fat diets while some claim that vast amounts of good and healthy fats are the best way to maintain a healthy weight without feeling deprived. I think as long as you feel good about your food choices and are happy with your workout routine, that should be all that matters.

I love how different we all are and I think that in our society we need to be reminded of that. So many people try to change their body types in order to fit that mold they deem “perfect”. It’s not healthy to compare ourselves to someone with a completely different shape and size because sometimes it’s just not possible to look like them. As much as I want to look ripped and toned like Jillian, it’s never going to happen! :) As much as I want to be a “runner” and train for marathons, it’s just not in me to do so. I accept that.

I’m a strong believer in moderation. Moderate your food, fun and exercise and you can achieve anything you wish.