The human body is formed at the genetic level. There are 3 types - thin, athletic, plump. Let's figure out how these types are characterized and determine together what type of body you have.
To find out your body type, you can measure your wrist. For an adult, the figure ranges from 15 to 17.5 cm. This coverage is typical for a fragile species, medium - 17.5-20 cm, strong - more than 20 cm. However, a person can combine different options. For example, the top is thin, but the legs are strong, and vice versa. Therefore, it is recommended to also measure your ankle.
The term “physique” refers to the proportions of the human body, features of the development of muscle, fat and bone tissue. Shapes and sizes are determined by genetics, and they are difficult to violate. Throughout life, a person’s physique changes, and this is often associated with age-related changes. Also caused by illness and physical activity.
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.
Useful tips for men with an ectomorphic physique
Training process
Thin “ectomorphs” have had a cherished dream since childhood - an athletic physique with developed muscles. However, the bar set by the genetic code is quite difficult to overcome and many men stop halfway, without achieving their goal.
The body is initially not inclined to build muscle mass, as well as to accumulate excess fat. To change the current situation, you should adhere to a developed training program suitable for “asthenics”.
It is necessary to start the lesson with “stretching” - a thorough warm-up intended for all muscle groups and strengthening the structure of the ligaments. For the gradual development of the body, a basic set of strength exercises is suitable:
- Deadlift.
- Standing press.
- Squat with a barbell.
- Push-ups in a lying position.
A consistent process of the training program will ensure the production of the required amount of testosterone in the blood, which accelerates the growth of muscle mass. Joggers will have to say goodbye to their hobby - cardio exercise is contraindicated.
Losing weight through running is a big and confident step back. Classes should be short, but exhausting and of high quality. An “asthenic” person should leave the training area with sore muscles and a pleasant feeling of fatigue.
Anatomical trick: “Pay special attention to exercises on the leg muscles. Such exercises will help increase your overall body size.”
Proper nutrition
If you belong to the group of ectomorphs, then be sure to stop now and go to the refrigerator. Did you get something tasty? Great. Men with a genetically thin body type who want to gain weight should eat a lot and often.
The eating procedure should be repeated every 3-4 hours. In your case, protein is not a whim or a luxury, but a natural supplement that brings the desired result closer. A large amount of protein and complex carbohydrates is the daily diet of an asthenic.
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Mesomorphic body type
For men who want to have a toned body and pumped up muscles, the mesomorphic body type is the most desirable. It is also called normosthenic or athletic.
Mesomorph body type
Features of mesomorphs are:
- naturally strong and durable muscles;
- broad shoulders;
- almost complete absence of fat;
- strong and thick bones;
- proportional torso.
Men with a mesomorphic build have great potential for rapid muscle mass and strength gains.
Recommendations for representatives of the mesomorphic group
Training process
Men belonging to the normosthenic group have an athletic body type. A muscular, fit figure is inherent at the genetic level. To achieve the desired result, “mesomorphs” do not need to make additional efforts - it is enough to limit themselves to the classic training program:
- Aerobic exercise.
- Strength training.
- Comprehensive training to develop the relief.
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All that is required of a representative of the “stronger” sex is to maintain unique natural characteristics. Exercises with maximum physical load on the body with a small number of repetitions and approaches will be effective.
It should be remembered: “A genetic gift is a responsibility, not a reason for pride and narcissism.”
Proper nutrition
An ideal body is not a reason to neglect your daily diet. Despite the unique genetic characteristics of “normosthenics,” unhealthy foods will sooner or later become the main cause of obesity. You don’t need to follow a strict diet, you just need to make sure that the food you eat is healthy and natural.
A variety of nutritional supplements will help maintain existing muscle mass, so taking them may be advisable. A pronounced, sculpted muscle structure can be achieved by including omega-3 fatty acids and calcium in the diet.
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.
Classification of the main types of body structure
Each of us has a unique personality, which is manifested in the characteristics of the body, character, preferences or tastes. Today there are various types and classifications of the male figure.
We will look at three main types:
- Normosthenic/Mesomorphic
Representatives of the “stronger” sex with an athletic body structure. Broad shoulders, a proportional torso, developed muscle structure, a massive bone skeleton, a thin layer of fat, a fast metabolic process are the main genetic characteristics of mesomorph men.
- Asthenic/Ectomorphic
You can recognize an “ectomorph” by their thin build, narrow shoulders, flat chest and thin arms with pronounced tendons. Men belonging to the asthenic group are distinguished by poorly developed muscles and a low percentage of subcutaneous fat.
- Hypersthenic/Endomorphic
Some representatives of the “strong” half of humanity are prone to obesity, and therefore belong to the endomorphic group. Slow functioning of the digestive tract and an increased percentage of fat deposits are familiar to “hypersthenics” firsthand. Stocky and broad-shouldered men with this body structure often have a wide waist and large hips.
Three body types, identified by competent scientists, maximally generalize the physiological characteristics of the human body. It should be noted that your figure may be a combination of several types. Are you on time? Then I propose to choose the optimal training program and daily diet for each group.
I am sure that among our readers there are representatives of all types of body structure, so current advice will definitely find its owner.
How to determine body type in men
Often a man’s figure combines the characteristics of two types, but one of them still dominates. In their pure form, male body types are quite rare. If, based on external signs, difficulties arise in determining the constitution, then this can easily be done by measuring the girth of the wrist and comparing the results with the scale:
- if the girth is less than 18 cm, the man is of the ectomorphic type, he has thin bones;
- in men of normosthenic build, the volume of the wrist is 18–20 cm;
- The endomorph's wrist is the widest - more than 20 cm.
Different body types
This method is the simplest and allows you to accurately determine your body type. But there is another method for determining the type of male figure - measuring the angle of the ribs. To do this, you need to stand in front of a mirror, take a deep breath and hold your breath so that the chest is as tense as possible. In this position, you need to find the bottom pair of ribs and determine how much the angle between them will be:
- an angle of less than 90 degrees indicates that the man’s figure type is asthenic;
- a right angle between the ribs indicates an athletic type;
- if the angle between the ribs is more than 90 degrees, then the man belongs to the endomorphic body type.
Correct determination of the body constitution is the key to the effectiveness of training, which is planned in the same way as the diet, taking into account the characteristics of the body type in men.
Diet and workout recommendations for men of different body types
A well-planned diet, performing specially selected physical exercises for a certain type of male constitution, perseverance and patience can make significant adjustments to the data provided by nature and achieve impressive results for any man in achieving an athletic and muscular body.
For men with asthenic body structure
For ectomorphs, it is difficult to quickly gain muscle mass, since the breakdown of carbohydrates in men of this constitution is increased, but the process of protein digestion is slowed down. Success in achieving your muscle building goals for people with a lean physique is 70% dependent on nutrition, so nutritionists advise adhering to the following recommendations.
- You need to eat frequently (5-6 times a day), each time eating a large portion of food, focusing on protein and carbohydrate foods.
- The daily diet should consist of 50% complex carbohydrates. Advantage should be given to cereals, legumes, durum wheat pasta, and vegetables.
- It is recommended to exclude foods rich in fast carbohydrates (sweets, pastries, jam).
- The protein intake rate is 2–2.5 g/kg body weight. Protein products: white meat chicken, turkey, lean beef and fish should account for up to 30% of the daily diet.
- Dairy products must be present in the diet of an asthenic person, but preferably low fat content (1%), since the recommended daily intake of fat in the diet should not exceed 20%.
Training should be limited to 3 times a week and structured in such a way that the load is as heavy as possible, but not exhausting, and the duration of the session does not exceed 45 minutes.
Nutrition and training plan for mesomorphs
Since this type of male figure is considered ideal in terms of building a perfect body, all recommendations for nutrition and physical activity come down only to preventing overtraining and adhering to the principles of a healthy diet. The recommended daily diet for a mesomorph is as follows:
- proteins – 30–40% (no more than 2 g/kg body weight);
- fats – 10–20%;
- carbohydrates – 40–50%.
Men with an athletic body type do not need to strictly adhere to any diets; you can sometimes treat yourself to sweets and starchy foods. For effective training to gain muscle mass, mesomorphs can use any standard programs lasting 50–60 minutes 3–4 times a week, which are recommended to be changed every 2–3 months. Lack of physical activity and poor nutrition will over time lead to excess weight and loss of physical data given by nature.
Recommendations for endomorphs
The goal of physical training for men with an endomorphic body type is to combat excess weight and build muscles that are hidden deep under the layer of subcutaneous fat. Therefore, the training program is focused on restructuring the body towards the formation of muscle relief and burning fat deposits.
- It is mandatory to perform cyclic exercises (exercise bike, running, swimming) in combination with aerobic exercise and strength exercises.
- Split system classes are effective when two or three daily workouts alternate with one day of rest.
- It is worth including circuit training in the program every 5-6 sessions (at least 4 circuits without a break).
- The main part of the daily diet should be protein foods (40–50%). Increase protein consumption to 3 g per kilogram of body weight.
- You need to eat every 2 hours, but in small portions up to 7 times a day.
- Consume complex carbohydrates in the first half of the day. They should be at least 40% of the daily caloric intake.
- It is recommended to limit fats to a minimum of 10%, and completely forget about sweets, flour products, and fast food.
