Have you ever wondered why you gain weight even without trying? Or have you ever wondered why you eat so much and yet you don’t put on any weight? If any of these thoughts have crossed your mind, then you also might have considered how to regulate your diet to gain or lose weight. The first step would be to know your body type.
Fitness and nutrition are always evolving. New diets are introduced, new workout routines become popular, and new research tells us what’s “in” this week and what’s “out”. Still, there’s one thing that doesn’t change: There is no one-size-fits-all approach to weight loss or weight gain. We’re all different, and you might be surprised by how much your unique body type influences the best ways for you to lose or gain weight.
If you want to lose or gain weight successfully, the most important thing and first step is to figure out your body type. Once you know which body type is yours, it becomes easier to find a diet and exercise plan that works for you.
Let’s dive in!
What Is Body Type (Somatotype)?
Somatotype, otherwise known as body type, refers to the belief that humans are born with one of three generic bodily compositions: ectomorph, mesomorph, and endomorph
Dr. W.H. Sheldon first proposed the idea in the early 1940s. He chose the names because he believed the dominant traits of each somatotype were fixed, resulting from pre-birth preferential development of either the endodermal, mesodermal, or ectodermal embryonic layers (of which the names were chosen). And it was theorised that these body types directly influenced a person’s personality. (Intriguing, No?)
It was once thought that a person’s somatotype could not be changed and that some physiological and psychological features were even dictated by which one a person aligned with. [Really?? With that theory, this would mean there’s fat people logic and slim people logic Lol ]
According to Sheldon, endomorphs are always rounded and soft, while mesomorphs are always square and muscular, and ectomorphs are always slim and fine-boned.
At least each category has something to be proud of. None compares to fine-boned. -Wink wink –
The 21st-Century View
Body type is a spectrum. Your body type is determined by the amount of muscle and fat you have, as well as the type and distribution of your bone structure.
While the concept of a predetermined body composition may seem absurd in the twenty-first century, physiological markers and observations associated with each somatotype do exist.
However, modern understanding differs from Sheldon’s original concept in that our physiological characteristics determine our current somatotype, rather than the somatotype determining our collective physiology.
Phew! That felt like so much science talk. If I didn’t bore you away, let’s see how you can identify your body type.
How to Know Your Body Type
Now that you’re acquainted with the basics of somatotypes/body types, let’s go into more details to help you figure out which one you best fall under.
It’s not rocket science, all you need to know is the basics, and figuring out your body type should be easy – you just need to stand in front of a mirror without your ego, compare with either of the 3 body types.
Ectomorph, mesomorph, and endomorph are the main body types, and knowing which one you fall under can help you map out a diet and exercise plan that works best for you.
Ectomorph Body Type
- You’re naturally thin.
- You have a fast metabolism (hello, bottomless fries).
- Gaining weight is hard — muscle or fat.
- You might be tall with narrow shoulders and little body fat.
Diet & Exercise Recommendation:
- Eat meals that are high in calories.
- Choose strength training instead of cardio.
- Put protein drinks, healthy fats, and complex carbohydrates at the top of your list.
- Sleep like it’s a job; it’s important for muscle growth.
Mesomorph Body Type
- You’re naturally muscular(it comes and goes with ease).
- It’s pretty easy to gain or lose weight.
- Your body likes the gym almost as much as it likes carbs.
Diet and Exercise Recommendations:
- Incorporate appropriate macros: equal parts protein, carbs, and fats.
- Combine muscle training with HIIT for the best benefits.
- Track your progress to avoid plateauing.
Endomorph Body Type
- You tend to gain weight easily.
- You may have a rounder or softer physique.
- Losing fat is challenging, and adding more weight comes naturally.
Diet and Exercise Recommendation:
- Cut down on refined carbs and sugar.
- Embrace low-impact cardio like walking, cycling, and swimming.
- Focus on high-protein, low-carb meals while following a tailored cardio and resistance training programme.
- Build muscle to boost metabolism (muscle burns fat even at rest).
Can I be a combination of body types?
Absolutely! We are mostly a hybrid of more than one body type, but one takes a higher percentage and is predominant in revealing its features. and for the females even though there are different body shapes they all still fall under these three body types.
We aren’t all the same, like products that arrive in a box from a supplement store. You may be an ectomorph with muscular legs or a meso-endo hybrid who gains muscle and stores fat at the same time.
Your genetics have a huge impact on your natural form, but the decisions you make about your nutrition, exercise, sleep, and your stress management system also affect how your body appears and operates.
With the appropriate workout and diet, ectomorphs can grow muscle.
Understanding your body type isn’t just about aesthetics—it’s about strategy. Whether your aim is weight loss, muscle gain, or just improved energy and health, your body type, nutrition plan, and targeted workout program will be more effective if they align with your biological blueprint.
Final Thoughts:
Own Your Frame! At the end of the day, your body type is not a limitation, but an avenue to learning how your body responds to food, activity, and rest. This in general can help you reach your objectives faster and more sustainably.
Stay fit Stay Healthy!
Comment your body type below and any struggles you might be facing if any.
One Comment