The concept of somatotypes (body types) was developed by William H. Sheldon in the 1940s. Sheldon was an American Psychologist who suggested a connection between the male body type and his psychological temperament. While there has always been a great deal of disagreement about a so called “link” between a person’s build and their personality, Sheldon did offer a fairly good blue-print that is useful to weight-lifters, body builders and dudes like you who go to the gym.In 1954, Sheldon’s book was published, , where he offered his three male body types to the world. These three body types are ectomorphs.
I am going to walk you through each of somatotype (male body type) and give you detailed information regarding each physique. I will also include diet information that speaks in generalities but will offer some basic insight into what may work best for that somatotype.
Male Body Types – Important!
One of the main things people do not know (or forget) when talking about ectomorphs, mesomorphs and endomorphs is that Sheldon offered these on a scale, meaning that it is not expected an individual fit perfectly within a given body type. In other words, it is possible, if not highly probable, that your body type is mostly ectomorph, endomorph or mesomorph but not an exact match.
I want you to think about these body types as a kind of spectrum that you will fall into and not a box that you wedge yourself into with a label.
I am also going to include different pictures of popular celebrities for illustrative purposes. My sense is that having an example will best help you “see” which body type you most align with. Keep in mind the celebs listed here are in optimal shape for their body type!
Examine each of the three body types below and decide which one best represents your situation. Take note of the customized diet and exercise tips under each body type and employ these suggestions in your sharp routine.
Let’s take a look now at ectomorph, mesomorph endomorph explained!
ECTOMORPH (Thin and Tall)
A thin and tall appearance is typical of this particular body type. Ectomorphs are usually low on body fat and low on muscle mass. Generally speaking, ectomorphs have muscles that are long and thin in appearance, particularly in the leg and arm areas of the body. Kobe Bryant is a good example of an ectomorph body type.
New muscle growth can be difficult for this body type as ectomorphs have a difficult time packing on muscle. When you think of ectomorphs, conjure up mental images of marathon runners and basketball players.
Ectomorphs will discover that both muscle and weight gain are more easily achieved by not fearing calories and carbs during mealtime. By “meals”, I am talking about eating five to seven smallish meals per day, preferably with the higher carb meals happening earlier in the day. Examples include breakfast and lunch.
It is thought that ectomorphs should increase their fat intake by 20-30 percent, provided it comes from healthy fat sources (aka unsaturated fat). Examples include fish, nuts and beans (lentils). Use of oils in food should be limited but if you have to use some type of oil, stick to vegetable,
The intake of protein is key to this body type. Ectomorphs should try to ensure that two of the meals ingested daily have at least 15 grams of protein. Avoid drinking sugary protein shakes to get your reach your protein goal if you are an ectomorph. Instead, opt for eating acting actual foods that are high in protein count (i.e. chicken and fish). This way, you are getting natural sources of protein while revving up your metabolism
Ectomorph Diet Tips
Tuna and Chicken are excellent small meal choices and do a fairly good job of making sure you are getting the right amount of nutrients. I have seen more than a few ectomorphs benefit from including a low-fat red meat (Yes I said that) into a weekly diet. While this is not required, it can help to create a bit of change for the ectomorph diet and prevent a case of the “same old – same old” from settling in.
Ectomorphs are natural fat burners. The best way ectomorphs can realize new muscle gain is by doing low reps while using heavy weights. Cardio can be part of the ectomorph workout plan provided it is limited to 3-5x a week at a moderate pace of no more than 15 minutes.