Who are you? Or maybe it should be – What type are you?
How well do you really know yourself?
I’m talking about body type of course. Are you an endomorph, ectomorph, or mesomorph? Knowing your body type will help you achieve your fitness goals with much better efficiency. Different body types react differently to the same diet and exercise.
As much as the 2am infomercial tries to persuade us, there is no magic bullet / one size fits all solution to getting lean and having the body you want. It’s not that easy.
We humans are all unique. And knowing your body type will help you navigate the muddy waters of nutritional information and get you closer to your goals.
3 Body Types – Ectomorph, Mesomorph, and Endomorph
While most people will fall somewhere between each of the 3 body types, it’s still very important to know where you are so you can tweak your diet/exercise to best accomplish your goals.
Ectomorphs have smaller frames, generally less muscle, and fast metabolisms. “Ectos” are skinny and have thin limbs. Their fast metabolic rate makes it difficult to put on weight. Think of a marathon runner as a perfect example of an Ecto.
Mesomorphs have a medium build, athletic look with a good amount of lean muscle tissue. “Mesos” generally have a slower metabolic rate and carry more weight than Ectomorphs. Most explosive athletes would fall under this category. Think NFL running back or Olympic sprinter.
Endomorphs have large bone structures and generally carry more body fat. Their metabolisms are slower and therefore can struggle to lose fat easily. Think of power lifters or NFL linemen as good examples of endomorphs.
OK, so what’s your body type?
Now that we know what the body types are, it’s time to determine what you are and then tweak your diet and exercise program accordingly. Some of you might know right away from the above description.
Others might have no idea. A few questions for those still confused.
- What kind of bone structure do you have?
- As a kid, what kind of body did you have?
- Do you find it easy or difficult to put on weight?
- Is your metabolism fast, slow, or feels just right?
- If someone were to describe your body – what would they say? Need to lose weight? Look good? Or you need to gain some weight?
Still don’t know, take this quiz
Answer the questions honestly. Be true to yourself.
If you have small bone structure, struggle to put on weight, and your metabolism is high – chances are you’re an Ectomorph.
If you struggle to lose weight, have a large frame and a slower metabolism – chances are you’re a Endomorph.
Or maybe you feel like your metabolism is just perfect, your body adapts really well to exercise, you can put some muscle on with relative ease? Well then my friend, you’re lucky, you’re most likely a Mesomorph.
Again, we’re all probably somewhere in between. But you should have a good idea of where you fall.
Good. Now what. What does this mean? And what should you do about it?
Well, each body type will react differently to the same fuel (carbs, protein, and fat). See below for a quick guideline of ideal nutrition breakdown for each body type.
As an Ecto, you need calories (and lots of them) to keep up with your fast metabolic rate. You should strength train with heavy weights and keep the sessions short to build up some lean muscle tissue. As far as a macro nutrient breakdown, Ectos can handle a high carb diet much better than the other body types. The general breakdown for an Ecto would be somewhere in the 50-60% carb, 20-30% protein, 10-20% fat.
Mesomorphs are the genetically gifted, in that you can gain muscle and lose fat with much more ease than the other types. Mesomorphs are lucky in that they can have success with various different exercise programs. Mesos respond very well to a basic strength training regiment. Macronutrient breakdown should be balanced evenly around 30-35% of carb, protein, and fat.
Endomorphs on the other hand should limit carbs to a minimum. As an Endo, you tend to be more insulin dominant. This means you can store tissue much easier. Both muscle and fat. Consuming a high carb diet will most likely lead to weight gain. Endos should try for 25% carb, 35% protein, 40% fat. Almost all carbs should be consumed within the post exercise window(1-2 hrs post workout) to help restore muscle stores (glycogen) and not metabolize into fat.
So there’s a quick and dirty overview. Find out your body type and try experimenting with your diet.
The idea is to use this info above as a framework to see what works the best for your body.
We are all uniquely different and need constant experimentation to see what is the perfect fuel for YOUR body.
There is no right or wrong. It’s what works for you and has you feeling good, looking good, and doing the things you want to do.
That is what it’s all about here at Saltwater Fit. If you’re interested in mastering you’re body type and how to eat for it, join us for our 30 Day Fat Loss Program starting May 16th, 2016. Get on the list for exclusive discounts and first access here.
Here’s to your discovery,