Human body types, how to determine ectomorph, mesomorph, endomorph

Home » How to lose weight » How to eat right to lose weight?

Today we are surrounded by many products. The development of technology, and in particular the transport industry, allows us to choose from a much wider range of products.

Who benefits from fat people?

Unfortunately, in the last decade the emphasis has greatly shifted - from quality to an affordable price, from usefulness - to the most attractive taste characteristics possible. Now they are trying to make perishable products shelf-stable, and few people are interested in the question of how the human body reacts to this.

For this, marketers work day and night, striving to present information in the right light - and our brain simply cannot resist this. We eat and get fat, and the owners of the food industry make millions from us and watch their figure. Therefore, the problem of the 21st century is obesity and excess weight.

We don't give you a diet. We are for a healthy diet

As has already been repeatedly tested in practice, diets like “SHOCK! Eat only chocolate, minus 5 kg in 5 days” or “Sensation! Eat only orange-colored vegetables and fruits - and you are guaranteed to lose 10 kg in 5 days,” or some other “shock-sensational” mono-diets bring results, but not for long.

Anyone who has played poker knows what the concept of “short and long distance” means. So, over a short distance you will be in the black – you will lose the treasured 5 kg. And in the long term, after some time this weight will not only return, but will also increase.

Can you imagine how you scared your body? Now the poor man will squeeze all the juices out of his food just to store more fat reserves: “Akhtung to everyone! What if the owner decides to repeat such a test again? Whistle everyone to eat, and take as much fat with you as possible!” This is only one side.

There is also a second side. Let us explain using the example of diets that advocate eating only one protein food for a long time. On the one hand, you really lose weight, as the body works hard to catabolize muscle and fat fibers, and on the other hand, there is a very serious load on the liver, pancreas, and kidneys. Protein processing requires a lot of water! That is, another side is irreversible damage to your body and metabolism!

Endomorph: nutrition and training program

The endomorphic physique of an athlete is characterized by the development of the bone skeleton, as well as the presence of short and thick muscle bellies.

Such people initially look stocky without training and have enviable physical strength.

At the same time, it is impossible to manage it, as well as competently work out muscle groups without knowledge of the physiological characteristics of this type of figure, or the athlete will wait a long time for the result.

The main characteristic of the endomorphic type is the comparative softness of the body, since such people have an impressive layer of fat under the skin. Therefore, muscle relief often cannot manifest itself to the extent that a person who spends a long time training would like it.

Physiological characteristics and diet for an endomorph

The endomorph body type is characterized by a tendency to obesity, since carbohydrates and fats entering the body are practically not processed into energy, as happens in mesomorphic and ectomorphic athletes. In practice, this forces you to resort to longer workouts, which will take a lot of energy.

Proper nutrition for an endomorph is also extremely important, since such an athlete needs to limit the amount of carbohydrates ingested from food, especially “fast” ones. Their share in the diet should be only 30%, and the rest should be filled with proteins in an easily accessible form.

Simply put, before you start training, an endomorph athlete should take a closer look at his diet and exclude a large amount of carbohydrates, and with them some foods such as pasta, oatmeal, semolina, and barley.

Potatoes, despite the fact that they are a form of available carbohydrates, should not be excluded, although you still need to somewhat limit their consumption.

Attention!

It is noteworthy that even gentle nutrition of an endomorph will lead to obesity if the athlete does not perform exercises.

The essence of this is tied to metabolism, since it is focused on the formation of substances and their accumulation. In this regard, there is almost always glycogen in the muscles and liver, which is consumed only during exercise.

On topic: Diet fitness for men

The remaining energy needs of the body will be satisfied by fats, which should be limited in food, since the body has its own reserves of these compounds. They are more energy-intensive, and therefore allow you to train for a long time, although noticeable results appear only after increasing the weight on each exercise.

Which protein is healthier? Learn more about all the qualities of casein protein in this article.

For an endomorph, the intake of minerals and vitamins into the body is extremely important, as this will allow the processes of fat breakdown to occur at a higher speed.

In this case, carbohydrates, due to the initially high concentration of glucose in the blood, are often absorbed and sent to depot organs, where they are processed into adipose tissue.

An athlete cannot allow this to happen, because this will indicate non-compliance with the main rule: adjusting his diet to the characteristics of his body and training.

It is important that endomorphs should use low-carb gainers. Then they will have a tangible benefit, because in this case, a tendency towards obesity will not appear even against the backdrop of excessive stress.

The presence of a large amount of nutrient reserves in the endomorph’s body allows for long-term training, during which weight-bearing techniques are used. This means that after warm-up approaches, the endomorph athlete should work with heavier weights, which will allow him to achieve results faster.

Important!

It is important to understand that the physiological characteristics of an endomorph, namely the specificity of metabolic processes, do not allow achieving amazing muscle relief. Therefore, to solve this problem, it is worth considering the issue of losing weight. As soon as some of the excess weight is lost, the thickness of the subcutaneous fatty tissue will be less, and this will allow the muscle relief to be visualized.

The optimal program for an endomorph is a combination of several types of exercises in two sessions per day.

Source: https://gromila.net/trenirovki/programmy-trenirovok/tip-teloslozheniya-endomorf.html

How to eat right to lose weight? Healthy diet concept

You've probably heard about calories, kcal, Cal, Calories, etc.? So, scientifically speaking, this is the energy value of the product, that is: how much energy the body will receive to maintain vital functions after processing the Nth amount of the product. So, the most reasonable concept from a scientific point of view and from my own experience is this:

1. You need to eat everything. And squirrels. And fats. And carbohydrates. Depending on your body type, you need to shift your emphasis. Example: Ectomorph (thin and tall) – proteins 30%, carbohydrates 40%, fats 30%. Endomorph (full and low) – proteins 30%, carbohydrates 60%, fats 10%. Mesomorph (stocky, naturally well-developed muscles) – proteins 30%, carbohydrates 50%, fats 20%.
2. You need to roughly calculate the calorie content of your meals depending on your goals - to lose weight or gain weight. Some dishes, being very high in calories, can be replaced with less high in calories and not feel hungry.
3. Drink water. When losing weight, it is simply necessary for good metabolism.
4. Remove simple carbohydrates and saturated fats from your diet. They are of no use to you. Fast carbohydrates - cookies, pies, dumplings. They are quickly digested by the body and almost immediately stored as fat. Have you ever wondered why you want to eat an hour after McDonald’s?

Saturated fats - margarine, cream, butter, palm oil, coconut oil, any fat on meat. Why are they harmful? Because it is these fats that are very easily deposited in adipose tissue, and they also slow down the metabolic process. Therefore, it is also important to know how to determine your body fat percentage.

1. Don't cut out all fats from your diet! It must contain at least 10% fat. Take polyunsaturated fats, vegetable oils (sunflower, olive), fish oil.
2. Speed ​​up your metabolism! Eat 5-6 times a day. In small portions. Get up from the table feeling hungry. In a week you will “accelerate” your metabolism so much that you will be pleasantly surprised by the results.

Now the most important question. How to build a menu? Here's how - you need to determine the specific weight from the percentage (proteins, fats, carbohydrates or BJU for your body type), how many proteins, fats, carbohydrates we should consume. To do this, you first need to calculate your calorie intake. There are many different calculators and techniques on the Internet. With experience, you will understand what the truly optimal number of calories is for you, but now you can use approximate data, the number of kcal per 1 kg of body weight:

30 kcal – ordinary people, sedentary lifestyle.

37 kcal – average physical activity. 3 workouts per week.

40 kcal – active work + training

50 kcal – approximately 10 hours of strength training per week

From the resulting amount, subtract approximately 10-30%. This will be your daily calorie threshold.

When the body processes 1 gram of proteins and carbohydrates, 4 kcal is released. Fat – 9 kcal. 4 and 9 are our coefficients.

Calculation example: My weight is 70 kg. I'm an endomorph. 3 workouts per week, approximately 1 hour each. Passive lifestyle. BJU formula for endomorph: proteins 30%, carbohydrates 60%, fats 10%.

70 kg * 37 kcal = 2590 kcal. With a daily consumption of 2590 kcal, I will not lose weight, but I will not gain weight either. If I want to lose weight, I take away 20%, if I want to gain weight, I add the same amount. I want to lose weight, 2590 – 20% = 2072 kcal.

Calculation of BZHU for 2072 kcal:

2072 kcal / 4 (coefficient 1 g protein = 4 kcal) * 0.3 (30% for endomorph) = 155 grams protein

2072 kcal / 4 (coefficient 1 g of carbohydrates = 4 kcal) * 0.6 (60% for endomorph) = 310 grams of carbohydrates

2072 kcal / 9 (coefficient of 1 g fat = 9 kcal) * 0.1 (10% for endomorph) = 23 grams fat.

How to determine your body type: ectomorph, mesomorph and endomorph?

Maybe in a higher spiritual sense we are all created equal, but not in a physical sense.

Some people are born with narrow shoulders and hips, small joints, a wiry, thin build, and long limbs.

Others have broad shoulders, a narrow waist and round muscles.

Or this option - a large, stocky build with wide hips, massive joints and shorter limbs.

Some people stay lean and lean no matter what they eat, others gain muscle and strength quite quickly without significant fat gain, and some people gain both muscle and fat quickly and constantly face serious difficulties when trying to get rid of excess fat. sediments.

So, these characteristic features describe 3 main body types: ectomorph, mesomorph and endomorph.

Some people have all the hallmarks of one type in its pure form, but more common is a certain predominant type with “shades” of others.

For example, the following options: predominantly a mesomorph with some ectomorphic characteristics, or an endomorph with some “traits” of a mesomorph.

So let's take a closer look at each body type and think about what we can learn from it.

Products and medications that help you achieve your goal

1. L-carnitine is a sports supplement for an athlete’s diet. It is a kind of bus for fat cells, which transports them to the mitochondrial complex, where further catabolism with the release of energy. Reduces cholesterol. Protects the cardiovascular system.
2. Grapefruit. Everyone knows - an excellent natural fat burner.
3. Green tea. Accelerates the process of decomposition of fats in the blood. Also contains caffeine and tannin. Caffeine can speed up your metabolism by 25%. Tannin – improves intestinal function.
4. Legumes will preserve your muscles during a diet and prevent them from disappearing along with fat.
5. Spicy seasonings. They increase the temperature in the body, the process of thermogenesis, and as a result, we lose additional calories and lose weight.

Diet for an endomorph woman

• Smooth, round body
• Medium/large joints/bones
• Small shoulders
• Short limbs
• High levels of body fat (possibly overweight)
• Fat tends to be stored in the lower regions of the body, mainly in the lower abdomen, buttocks, sides, and thighs (rather than being distributed evenly throughout the body)
• Pear shaped body type
• Can easily develop muscles, but they are usually underdeveloped
• Difficult to maintain fat loss
• Slowly losing weight
• Forced to work hard to lose weight
• Slow metabolic rate
• Attacks of tiredness/fatigue
• Falls asleep easily

Male examples of endomorphic actors:

• Russell Crowe
• John Goodman
• Jack Black
• Robin Williams
• Danny DeVito

Female examples of endomorphic singers and actresses:

• Jennifer Lopez
• Scarlett Johansson
• Beyonce
• Shakira
• Sofia Vergara
• Marilyn Monroe
• Oprah Winfrey
• Sophia Loren
• Rosanne
• Queen Latifah
• Kate Winslet
• Minnie Driver
• Sophie Dahl

Prospects for endomorphs

This issue cannot be ignored. Endomorphs will take longer to lose weight. But let's be clear. No one is saying that endomorphs can't lose weight, we're just saying that they will have to work harder to lose weight. Endomorphs don't have to be overweight.

They just need more determination than, for example, mesomorphs to achieve the same goal. Endomorphs need to train hard and eat healthy most of the time. Endomorphs gain fat quickly when they eat poorly because their metabolism is unforgiving.

It is also difficult for them to lose weight with diets alone.

Endomorph women

The good news is that endomorphic women are often thought of as voluptuous and sensual because they have large, round breasts, feminine curves in all the right places - and when they're in shape, their curves are captivating, like Jennifer Lopez, Sophia Loren and other famous and famous owners of similar bodies. Some of the most beautiful women in show business today are endomorphs. The endomorph woman, being in shape, has no equal - she is in good shape and at the same time soft, sensual and tempting. This is a wonderful paradox that only an endomorph woman can achieve.

And let's be clear, if you are an endomorph woman but are trying to look like your exact opposite - an ectomorph (i.e.

body type that has little fat, little muscle and a thin torso creating straight, narrow body shapes, eg Kate Moss), then if you manage to lose a lot of weight (fat and muscle!) to somehow resemble an ectomorph, it's on you will never look as good as it will on her.

Advice!

This is a natural state for her and she looks healthy, but you force and force your body to be something that it is not, you will most likely look and feel gaunt and tired, rather than gorgeous and radiant. It just doesn't work.

Your goal should be to transform your body into the best it can be, not to mold it to fit someone else's mold. You can be incredibly thin, thin and toned. You may even be of small build. But you can't become an ectomorph. Read more about how you can change your physique.

Endomorph men

Men are endomorphs . as a rule, they want not an ectomorphic, but a mesomorphic body. For most endomorph men, this is quite possible (with some effort!).

Russell Crowe is an endomorph who, when in shape, looks like an amazing mesomorph.

Let him be your example of what can be achieved through training and what happens when you stop training and start eating.

Recommendations for physical activity

To lose weight, we recommend that you follow the system of 2 days of training, 1 day of rest. It is also necessary to include running in your training program. Ideally, jog 2-3 km every day. Use light weights and 12-15 reps per set, combine exercises into supersets - you should sweat as much as possible.

We recommend that you use high-intensity cardio training - with them you will lose weight very quickly, since this is exactly the load that will force your body to burn fat to the maximum.

Use our recommendations when planning your diet. Don't feel sorry for yourself during training. Keep a diary of your weight, calories, nutrition - and very soon you will understand how to maintain your weight at the same level, even sometimes treat yourself to sweets. Try, experiment - and you will succeed!

Foods to stay away from

The nutrition plan must be long-term - you cannot deviate from the developed scheme. At the initial stage of the diet, the endomorph must stop the formation of the fat layer. Check out the list of foods to avoid:

• starchy side dishes (potatoes, pasta);
• mayonnaise and fatty sauces;
• bread products;
• sweets and baked goods;
• alcohol;
• smoked meat, sausages and salami;
• compotes and juices.

Summarize . If you don't get rid of fat, all your efforts in the gym will not bring the desired effect. Weights, training intensity, cardio and PP are what you need. By burning calories, the endomorph is able to increase muscle mass - this ability must be taken advantage of. Eternal “drying” is your destiny if you want to acquire an athletic physique.