With the New Year upon us many people are busy setting out their New Year’s Resolutions, and 2014 Goals. It is no surprise that the biggest item on the majority of peoples list is to get into better physical shape, yet 70% or more of people end up giving up on this goal before the month of February is over!
Why is this an all too common occurrence? Some will tell you it’s because of limited time available to get to the gym, circumstances have changed and their attention needs to be focused elsewhere for the time being, or they may just say that exercise doesn’t work for them. While some of these are valid points, and life does have a way of getting in the way, the biggest reason most people are giving up is due to a lack of understanding. If you don’t understand your body or its needs, it will be very difficult to set realistic (SMART ) goal to achieve your desired results.
The first step to ensuring you are setting yourself up for success is to understand what body type you have since your body type influences how you respond to diet and training.
- Ectomorphs (Ectos)
- Mesomorphs (Mesos)
Body Type Characteristics
Ectomorphs: Ectomorphs are thin individuals characterized by smaller bone structures and thinner limbs. They are often below the average weight for their height and have a skinny appearance. Ectomorphs tend to have very high metabolisms and often complain of relentless eating with little to no weight gain. This profile is linked to a fast metabolic rate and a high carbohydrate tolerance
Endomorphs: The endomorphic body type is the complete opposite of an ectomorph. This individual will usually be larger in appearance with heavier fat accumulation and little muscle definition. They find it hard to drop the weight even though they try several diets or workout programs. They tend to be insulin dominant. This profile leads to a greater propensity for energy storage, including both lean mass and fat mass.
Mesomorphs: Mesomorphs have a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass. They gain muscle mass better than the ectomorphs but also lose fat quicker than endomorphs. One can say the mesomorph body is more well-rounded. Mesomorphs tend to be testosterone and growth hormone dominant. This profile leads to a predisposition for muscle gain and the maintenance of a lower body fat.
|Small joints||Large amount of fat ccumulation||Symmetrical build|
|Skinny appearance||Often fatigue easily||Wide shoulders|
|Hyperactive||Insatiable appetite||Small waist|
|Fast metabolism||Slow metabolism||Low body fat|
|Can eat whatever they want||Cannot seem to drop weight||Well defined muscles|
|Difficulty gaining weight Narrow frame (“pencil frame”)||Eat larger meals or several smaller sized meals||Seems to put on muscle easily|
|Small chest and buttocks||Low muscle definition||Seems to burn fat easily|
|Difficulty building muscle||Larger frame||Eats in moderation|
|Low body fat||Try various diet and exercise programs to failure||Athletic|
It is important to note that all bodies are not created equal and that it is very possible that you will show characteristics of 2 or all 3 of these body types. With that, your “Body Type” will be the one that your largest number of traits reflects.
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