Ideal body proportions for a man - table!

How to determine body type, basic somatotypes in men.

Somatotype is of Greek origin (soma - body), that is, it is a human body type that not only determines the distribution of muscle tissue and bone sizes, but also the distribution of adipose tissue, including the ratio of the sizes of body parts in relation to each other.
Body type is important not only when an athlete chooses a sport, but also for the correct construction of the training process:

• choice of work intensity;
• selection of working scales;
• searching for the most suitable exercises that take into account the specific development of the athlete’s body;
• optimization of training time;
• choice of diet.

For example, one male body type can gain muscle mass with a five-day training split that includes 2 hours of aerobic exercise per day, while another can gain muscle mass with only 60 minutes of training twice a week using only basic exercises.

Ectomorphic body type

This type of male figure structure is also called asthenic or hyposthenic. Signs that make it easy to get ahead of asthenics are:

• above average height;
• poor development of muscle tissue;
• narrow shoulders and chest;
• thin and light bones;
• scanty layer of fat.

Body type ectomorph

Metabolic processes in a representative of this body constitution proceed quickly, so gaining fat mass, as well as muscle mass, is quite problematic; this requires long and hard work.

The basic classification is based on 3 body types in men:

1. An ectomorph is often slender, has long limbs and a body with a very low level of body fat; the muscles in this type are very sluggishly developed, and gaining muscle mass is very difficult. A high metabolic rate dictates the need for a high-calorie diet high in carbohydrates (6-7 grams per 1 kg) and fats (1.5-2 grams per 1 kg of body weight), which does not exclude sufficient protein intake, which is 1.5-2 grams per 1 kg of body weight, training should be based on the principle of maximum use of multi-joint basic exercises, and training should not exceed 50-60 minutes.

In this case, identifying the body type in men is not difficult; it is most often visible to the naked eye.

2. Mesomorph is built in proportion to the ratio of body parts, has excellent muscles with a low level of fat mass, a powerful strong skeleton, endowed with the greatest prospects for muscle growth with a simultaneous low (compared to endomorphs) level of adipose tissue (there are subtypes: ectomorphic and endomorphic, which determine the ratio of muscle to fat in a mesomorph). In general, a balanced diet of 3 grams of protein per 1 kg of body weight, 4 grams of carbohydrates and 1 gram of fat, training 3 to 4 times a week, which should be changed every 2 months due to the high speed of adaptation of the muscular system, is suitable for a mesomorph.

Visually, identifying body type among men in this category is possible due to the balance of body development.

3. Endomorphs have powerful (usually medium or short) limbs and a strong skeleton, at the same time, a high level of adipose tissue makes their bodies rounded and their waist wide, and they have a slow metabolism, which causes a rapid gain of both fat and muscle. For this type of bodybuilding, it is advisable to consume 3-4 grams of protein per 1 kg of body weight, 2 grams of carbohydrates and 1 gram of fat, possibly using a five-day split including aerobic exercise.

Endomorphic body type (hypersthenic)

Men of this type are considered stocky, prone to being overweight. It is characterized by several features:

• short limbs and neck;

Endomorph body type

• short stature;
• massive body;
• heavy bone foundation;
• tendency towards obesity.

Men with an endomorphic build are prone to excess weight, but due to the fact that they have well-developed muscle tissue, with regular physical activity and proper nutrition, they can keep themselves in good shape and even boast impressive muscles.

How to find out the body type of different somatotypes in men?

There are many different methods for determining the somatotype, depending on the basic feature underlying the typification.

1. Measuring the circumference of the wrist with a tailor's meter:

• if the girth is from 15 to 17.5 cm, then most likely you are an ectomorph;
• if the girth is from 17.5 to 20 cm, then you have a mesomorphic somatotype;
• if your girth is 20 cm or more, then you are an endomorph.

2. Calculations proposed by the 19th century French physician Pignier, his formula boils down to: height (in cm) – (body weight in kg + chest circumference in cm), in this case the study is not entirely accurate due to linearity since the basic criterion Here the strength of the physique comes into play (strong physique - 10-15, good - 15-20, average - 20-25, weak - 25-30, very weak - above 30).

As was said before, there are a lot of classifications depending on the characteristic on which they are based, thus, methods for searching for body type in men are not limited to these two.

Causes

Obesity begins to develop due to the discrepancy between the amount of energy consumed and expended.
An imbalance arises. A person consumes such an amount of food that the body simply cannot process all the energy that comes with it. As a result, surpluses accumulate. Also, the development of obesity is promoted by physical inactivity - a violation of body functions with limited physical activity, as a result of which the strength of muscle contraction also decreases.

https://www.youtube.com/watch?v=-6Ktv72vrcE

Of course, the key reason is poor nutrition and regular consumption of harmful products.

However, another cause of obesity may be genetic predisposition. In people whose ancestors suffered from this disease for generations, the genes responsible for regulating body weight are simply deformed. And obesity becomes a genetic unpleasant feature.

Also, its occurrence is provoked by disturbances in the functioning of the liver, pancreas, large and small intestines.

This is a short list of reasons. Now you can talk in more detail about the types of obesity and everything connected with them.

Nutritionists and andrologists identify several causes of abdominal obesity in men. Most often the problem is caused by a hormonal imbalance. The dominant role in the distribution of adipose tissue is played by hormones such as estrogen (female) and testosterone (male). In the body of an adult and healthy man, testosterone predominates, but situations are possible when its production is suppressed. In this case, there is more estrogen, adipose tissue develops, which can be distributed into three types:

• abdominal – in the abdomen and chest, detected more often in men;
• gynoid - fats are deposited on the hips, berries, lower abdomen, the body takes on a female form;
• mixed - fat is distributed throughout the body.

In men who abuse beer and certain foods, obesity is of a hormonal nature. Some foods contain phytoestrogens, which affect the redistribution and functioning of adipose tissue: it begins to perform the functions of glands and participates in the synthesis of estrogen. It turns out that fats “accumulate themselves”

On the left is a sign of type 1 obesity

Other causes of abdominal obesity in men:

• unhealthy diet – overeating, predominance of carbohydrates in the diet, and so on;
• lifestyle errors - bad habits, low physical activity;
• pathological processes in the body - metabolic disorders, diabetes, and so on;
• changes in the amount of the hormone serotonin - the functioning of the nervous system is disrupted, which can indirectly affect obesity;
• failure in the synthesis of leptin - leads to the absence or weakening of the feeling of satiety.

If you do not start the fight against abdominal obesity, the visceral form begins, in which fat cells penetrate deep into the body, surround the abdominal organs and the heart, and lead to fatty degeneration.

Critical 4th degree

The most critical condition. This degree is characterized by excess weight twice or more. This stage is rare, as obese people simply do not live to reach it.

They cannot move - they only lie on the bed and sit, changing their position with someone's help. Shortness of breath torments them even at rest. And the body with the fourth degree of obesity resembles a shapeless mountain of fat. BMI, of course, is not calculated in such cases - it simply exceeds all acceptable standards.

There are cases where people with this degree of obesity have lost a lot of weight. Above is a photo of a British man named Paul Mason. He once went down in history as the fattest man on the planet. In 2013, he weighed 445 kilograms! It was the 4th type of obesity that the man had at that time. Paul said he was a prisoner of food. Every day I consumed kilograms of food.

But one day Paul fell in love with a woman from America who wrote to him after reading a story about him in the media. He decided to lose weight to be with her. And he achieved it! Two long years of daily exhausting training, special diets, and Paul lost as much as 300 kilograms! The consequence was whole layers of sagging, stretched skin. It had to be removed. The operation lasted 9 hours. Paul had 21 kilograms of excess skin removed.

So it’s possible to lose weight, even if you weigh almost half a ton, but it’s absolutely not recommended to go that far. There will be consequences, and they will cause irreparable harm to the body.

Gynoid type

The distribution of deposits is one of the key criteria by which the type of obesity is determined. Well, in this case the classification is simple. Based on the type of deposit distribution, only three types of obesity are distinguished. And the first one is gynoid.

Characteristic mainly for women. It is an accumulation of fat on the legs, thighs and buttocks. This type of obesity in women is not uncommon, especially among those with a pear-shaped (guitar) figure.

Owners of such a structure can literally tighten and get rid of excess arms, pectoral muscles, and stomach in just a couple of months, but they will have to work for a very long time on the hips, from which deposits will disappear extremely slowly.

Doctors say that the reason lies in the increased production of female hormones. Be that as it may, fighting this type of obesity is not easy. You need to eat right, exercise actively, run or bike extra, and also drink water, give up trans fats, junk foods, white sugar, and eat small portions maximum 5 times a day.

First degree manifestation

Least critical condition. Often occurs in childhood. For obesity type 1 (degree), the following BMI corresponds:

• From 28 to 30.9 for people over 25 years old.
• From 27.5 to 29.9 for those aged 18 to 25.

If you carry out simple calculations, you can understand that the first degree of obesity is height in centimeters, from which 100 is subtracted and 15 is added. Here, for example: BMI = 85 kg: (1.7mx1.7m) = 29.4. For clarity, rounded weight and height figures were taken.

So the maximum excess at the first degree is approximately 15 kg.

Treatment of abdominal obesity

After looking at photos of obesity types, calculating your BMI and discovering that you are overweight, you don’t need to delay correcting the situation. Even if the first degree is observed. You need to eat right, keep yourself in shape, engage in some kind of physical activity - this will not only ensure a pleasant appearance, but will also have a positive effect on your general condition, endurance and strength, and immunity.

Having neglected yourself, you will still have to start treatment when the body begins to give signals. But in this case you will have to set strict unusual limits for yourself and take a lot of medications - reducing appetite, stimulating energy consumption, affecting metabolism and many others.

In medicine, it is customary to start with gentle methods, gradually moving to more radical ones. Abdominal obesity is no exception. Depending on the stage (there are 4 of them), the following can be used:

• development of an individual diet;
• physiotherapy;
• hormonal treatment;
• drug treatment;
• surgery.

Let us consider each method in more detail and give general recommendations on the selection of treatment tactics and medications.

Treatment with diet

Combating obesity with diet can be effective at the initial stage. The diet is developed individually, but the principle is the same for every man.

Principles of diet for male obesity
When fighting belly fat, you need to follow a number of rules:

• monitor your drinking regime and avoid excessive stress on your kidneys;
• replace animal fats with vegetable fats;
• sharply limit sugar and carbohydrate foods;
• give up alcohol;
• Do not consume store-bought preserves and smoked meats.

Most often, two types of Pevzner tables are used - the ninth for men with diabetes and the eighth for other cases. You can compare both tables using the table.

All dishes are steamed, boiled or baked. Fried foods are prohibited for abdominal obesity of any stage. Alcohol is also prohibited, it is advisable to quit smoking. Meals are fractional - small portions 5-6 times a day or breakfast, lunch, dinner with a light snack in between.

Therapeutic exercise is selected taking into account the man’s health status, existing chronic diseases and the degree of obesity. In the article we will provide general recommendations, but the load needs to be adjusted.

Morning exercises combined with different types of walking can have a good effect. It is good to alternate slow walking (90 steps/min) with medium walking (120 steps/min). If there are no contraindications, walking can be alternated with running (5-6 minutes of running/2-3 minutes of walking). During training, you need to monitor your pulse. For untrained men, the value should not exceed 130 beats per minute, for trained men - 140-150 beats per minute.

Therapeutic exercise for obesity
Approximate exercise plans for abdominal obesity can be seen in the table.

It is good if morning exercises focus on the abdominal muscles, are carried out in the morning and end with water procedures.

Hormone replacement therapy is prescribed by doctors only if low testosterone levels are detected, in the absence of a positive effect from exercise therapy and diets. To suppress the female sex hormone estrogen, men are prescribed drugs that increase testosterone synthesis. Nebido solution injections have a good effect on abdominal obesity.

How to determine the presence of surplus

Very simple. By calculating body mass index, to be more precise. To do this, you need to divide your weight in kilograms by your height squared (in meters). It is not difficult. With a height of 162 centimeters and a weight of 63 kilograms, the body mass index is calculated as follows: BMI = 63: (1.62x1.62) = 24.005.

The resulting value allows you to evaluate how much a person’s weight corresponds to his height, and determine whether it is insufficient, normal or excessive. By the way, it is BMI that is taken into account when determining indications for treatment, prescribing dosages of drugs, etc.

But BMI is not applicable in some cases. With its help, it is impossible to assess the physique of bodybuilders, athletes and other athletes, since they have well-developed muscles and minimal fat content.