Asthenic body type in men and women

Who is an ectomorph: description of the body structure of men and women, photo

The human physique is a genetically programmed set of characteristic features of the body, which include:

• proportions of body parts
• skeletal features
• volume of muscle and fat tissue

There are several classifications of the human body structure. One of the most popular is the system of Professor William Sheldon, who identified three main body types (somatotypes), which differ as much as possible from each other in their structure:

• ectomorphic
• mesomorphic
• endomorphic

According to Sheldon's theory, throughout a person's life, a person's body size and appearance may change, but not their type - it remains unchanged. In addition, according to many psychologists, our appearance directly affects our inner world. And there is a strong relationship between the structure of a person’s body and his psychological state.

Ectomorph

The ectomorphic (asthenic) type of men and women is characterized by the following body structure features:

• long limbs with thin, fragile bones
• relatively short body
• narrow shoulders and hips, almost equal in width
• elongated wrists, palms, fingers, ankles, feet
• small muscle mass. At the same time, the muscles have an elongated shape, which is very difficult to give volume to.
• high metabolism, as a result of which excess weight is not gained throughout life, even if a person eats quite a lot
• elongated face with a high forehead, weak jaw and thin nose
• generally fine hair
• narrow chest
• predominance of the activity of the sympathetic nervous system, which can provoke surges in blood pressure
• low body fat
• the ability to easily and quickly lose excess weight if necessary

With age or poor nutrition, fat in ectomorphs is deposited in the waist area, and is not distributed evenly throughout the figure. To gain muscle mass, it is better for such people to give up cardio training and replace it with strength training.

Ectomorph after training

Men with this type of build differ:

• tall (often called “lanky”)
• long legs and arms
• narrow waist
• elongated chest
• small volume of muscles, which, however, with sufficient training, easily become sculpted and beautiful
• difficulty building muscle

External features of an ectomorph woman:

• slender and fragile figure
• graceful elongated neck
• flexible body
• due to the lack of roundness, it may look somewhat angular, like a teenager
• weak stamina
• lack of muscle strength and fatigue
• due to the shortened upper body, it seems that the legs grow “from the ears”
• small breasts and buttocks
• body type – “rectangle”

Ectomorphs have the following character traits:

• love of solitude
• sensitivity, which can develop into neurosis
• restraint
• secrecy
• non-standard behavior
• suspiciousness
• thoughtfulness
• artistry
• alcohol resistance

Diseases that people of the ectomorphic type are often susceptible to:

• gastritis and stomach ulcers
• hypotension
• vegetative - vascular dystonia
• metabolic disorders
• nervous disorders

Ectomorph physique

Famous representatives of the ectomorphic body type:

• Bruce Lee
• Brad Pitt
• Edward Norton
• Justin Timberlake
• Kate Moss
• Audrey Hepburn
• Nadya Auerman
• Cameron Diaz
• Paris Hilton

Main signs of pathology

It is impossible to determine a chromosomal shift at conception; it only appears when the child is 11-13 years old. At this time, you need to pay attention to the characteristic signs of a eunuchoid physique.

The teenager has disproportionately long arms and legs, which affects his overall height. This happens because the bones remain relatively soft and grow quickly. Often such rapid growth can be noticed already at 8-9 years of age.

The waist is shaped unusually high, emphasizing the abnormal length of the legs.

At the same time, the mental development of some patients is greatly inhibited; for example, the child may begin to speak very late.

Who is a mesomorph: description of the body structure of men and women, photo

The mesomorphic (normosthenic) body type is as close as possible to the average statistical characteristics of the human body. The lucky ones belonging to this type are distinguished by an athletic build with the following general features:

• a small amount of subcutaneous fat, which is evenly distributed throughout the body
• slim, athletic and compact body
• medium width with skeleton and bones
• well-developed shoulders, which are often square in shape
• proportional body and limbs
• developed muscles
• elastic belly
• good endurance
• balance of the sympathetic and parasympathetic nervous systems
• normal metabolism, which allows you to maintain a fit and slim body with proper nutrition
• the ability to quickly lose weight and build muscle with the help of workouts and diets
• usually with a well-defined lower jaw
• coarse hair

It must be said that, despite the natural athleticism, the mesomorphic type has the ability to quickly gain not only muscle, but also excess fat. Therefore, they need to adhere to a healthy diet.

Mesomorph physique

Mesomorphic men often achieve success in bodybuilding, as they are true natural athletes, whose typical features are:

• massive cubic head
• wide protruding chest
• trapezoidal body with a narrow pelvis
• predominance of the torso over the abdominal region
• wide shoulder span
• muscular limbs
• possession of natural strength
• rapid muscle growth

Women of a mesomorphic body type are the happy owners of a proportionate, slender figure, which is characterized by the following:

• legs are generally longer than the upper body
• shoulders slightly wider than hips
• average or above average height
• "curvy" and body relief
• The body type is usually “hourglass”, and in cases of excess weight gain – “apple”

Mesomorphs are people of action who are often endowed with the following qualities:

• aptitude for leadership
• courage
• assertiveness
• ambitious
• love for active walks and sports
• adventurism
• self-confidence
• pain tolerance

Mesomorphic type

The mesomorphic type most often suffers from diseases:

• digestive system
• respiratory organs
• rheumatism
• high blood pressure

Popular mesomorphic people:

• Bruce Williss
• George Clooney
• Arnold Schwarzenegger
• Hugh Jackman
• Sylvester Stallone
• Madonna
• Anna Kournikova
• Sydney Crawford
• Tina Turner
• Halle Berry

Iron Health

Physiology identifies three possible human body types.

Mesomorph

This type of people differs from nature in having developed body muscles, which are quite noticeable even without training. In addition, people of this physique have virtually no excess subcutaneous fat. Mesomorphs have the best chance of achieving serious success in bodybuilding. This does not mean that they are doomed to success in advance; however, their potential for increasing muscle mass and strength is enormous.

Mesomorphs, in turn, can be ectomorphic and endomorphic - that is, despite the natural predisposition to muscle development, not all of them can have the same sculpted body.

Endomorph

This type of athletes is distinguished by a fairly large percentage of subcutaneous fat - their body is soft and rounded. Such people, as a rule, do not like to play sports, and even if they decide to change their body through bodybuilding, they do not achieve any significant results. The main difficulty of endomorphs is that they first need to burn excess subcutaneous fat, and this is not an easy task.

Ectomorph

This body type is least conducive to training, since athletes of this type are distinguished by thin, long bones, a lean physique and a low percentage of fat. As a rule, you rarely meet such people in the hall. In general, “pure” ectomorphs are a rather rare phenomenon; most often there are athletes with mixed features inherent in different body types.

It is worth noting that with the help of a special diet and training, you can change your physique. For example, an endomorph can burn excess fat and demonstrate good muscles hidden underneath. With the help of training, an ectomorph can expand the bone and build quite acceptable muscle mass. Thus, with the help of nutrition and training, you can change your existing body type. How to determine your body type?

To determine your body type, measure your wrist circumference. For an adult man of average height, the following scale is adopted:

• 15-17.5 cm – ectomorph
• 17.5-20 cm – mesomorph
• 20 cm and above – entomorph

Meanwhile, this measure is not absolutely objective from the point of view of determining body type. For example, in some people the lower half of the body may be more massive than the upper, and vice versa.

In addition, the mere attitude towards any type does not mean simplicity or difficulty in pumping muscles. You need to understand that absolutely any body can be changed, no matter what level you start from.

What about women?

For the fair sex, you can use a different classification (Professor Chernorutsky) to understand how to determine the body type in women. In general, this is a juxtaposed reflection of the above types. You can see that their number is similar and the description is almost identical. In any case, there is an amendment for ladies. Below in the article you will learn how to determine a woman’s body type based on her wrist.

Woman of asthenic type (equivalent to ectomorph):

• Slender with long limbs.
• Typically tall.
• Narrow waist, shoulders and chest.
• The face is elongated, the nose is thin.
• Low weight and poorly developed muscles.

Celebrity Spokesperson: Cameron Diaz.

Woman of hypersthenic type (equivalent to endomorph):

• Wide, heavy bones.
• Short stature.
• Short limbs and neck.
• The muscles are well developed, but the figure does not look sculpted.

Famous representatives: Kim Kardashian, Beyoncé.

A woman of normosthenic type (equivalent to a mesomorph):

• The skeleton and its muscle component are proportionally developed.
• Average height.
• The figure resembles an hourglass.
• Slender limbs.

Celebrity Spokesperson: Halle Berry.

In this way, a clear and detailed understanding of each type and for each gender is obtained. But what if visual data is insufficient or subjective? Then the answer to the question of how to determine body type for men and women will be additional methods.

Reasons for development

The eunuchoid physique develops slowly as the child grows naturally. There are several main reasons for this.

This may be a congenital genetic disease, the so-called Klinefelter syndrome. It is characterized by a disorder caused by the divergence of chromosomes even during the period of conception; this occurs in the female egg or in the male sperm.

This results in a chromosomal shift. In this case, it is not yet known, but it has been revealed that the age of the father and mother does not affect this aspect.

A eunuchoid physique in women can develop due to underdevelopment of the ovaries, which inhibits the release of necessary female hormones. In this case, the pathology appears only during puberty.

Eunuchoid physique in boys is diagnosed at the same time, but due to underdeveloped testicles and a lack of the male hormone testosterone.

The functioning of the testicles of boys and the ovaries of girls can be disrupted due to illness, that is, they develop normally until a certain time, but as a result of infection or injury, the process of growth and hormone production is disrupted.

How to determine body type in men

There are two easiest ways to determine a male body type:

• Using a mirror (visual assessment, comparison)
• According to the Solovyov method (by wrist circumference)

How to determine a person's body type

Methods for assessing physique

1 way

Take off your clothes, stand in front of the mirror sideways, start looking at yourself, paying special attention to places with a high content of fat deposits, so if:

1. Large excess fat on the hips, abdomen, buttocks, then you can safely classify yourself as an endomorph.
2. A well-developed muscular system, with minimal fat deposits, a wide chest, shoulders and a narrow waist, then you are a pronounced mesomorph.
3. Your limbs are long and thin, your bones are fragile, your muscle groups are poorly developed, your chest and shoulders are narrow, then you are a typical ectomorph.

Determining your body type in the mirror

Method 2

The second method involves determining body type using Solovyov’s method:

Measure your wrist with a measuring tape at the thinnest point and compare the result with the table below.

Table - body types (men and women)

Men's body type

Both methods do not provide a 100% guarantee of correctly determining your body type; these are just recommendations that are worth paying attention to. Definitions of body type by wrist

Definitions of body type by wrist

There are many examples in history when a less gifted athlete was superior to another gifted by nature (genetics), due to his character and motivation.

Yes, you yourself, probably, if you are involved in a sports section, you have noticed how some guys find it much easier to perform many exercises, their musculoskeletal system develops faster, their strength indicators increase, but time passes, and those athletes who were at the top at the beginning, I begin to give way to other guys, less gifted, but more diligent, purposeful, motivated, it is these qualities that ultimately determine a true champion, distinguish the strong from the weak, and not temporary superiority in genetics, which may never be revealed due to simple laziness and lack of self-discipline.

How to determine your type

Before starting training, you should determine what body type a person belongs to, endomorph, mesomorph, ectomorph, how to determine - we will consider further. To do this, you can use simple techniques.

Wrist circumference

This method is the easiest to determine your body type. You should measure the circumference of your own wrist on your working hand.

Next you should compare the results:

1. For endomorphs or hypersthenics, the obtained values ​​should be more than 17 centimeters for women and 20 centimeters for men.
2. For asthenics, the figure should not be higher than 15 centimeters for women and 18 for men.
3. Mesomorph and normosthenic have intermediate results.

By the angle of the ribs

To use this technique, you should follow the following steps:

1. Using both hands, feel the lower border of your own ribs.
2. Place your thumbs on your ribs so that your fingers follow the line of your hips.
3. An angle should form between the thumbs that follows the angle between the lower ribs.

The angle determines the body type:

1. Less than 90 degrees - ectomorph.
2. Approximately 90 degrees - mesomorph.
3. More than 90 degrees - endomorph.

Endomorphic body type

The endomorphic or hypersthenic type usually has rounded shapes, wide bones, short massive limbs, wide hips and waist, as well as a high percentage of adipose tissue. This somatotype is one of the most common.

To give and maintain definition, endomorphs are recommended to adhere to a high-protein diet (40-50% of the daily diet), with the complete exclusion of simple sugars and flour products, with moderate consumption of carbohydrates (25-35%).

Training should be done on a regular basis with a predominance of basic exercises to speed up metabolism and cardio loads. Preferred trainings are split systems “2+1” or “3+1”.

Endomorphic body type, its features.

A plump person with a high percentage of body fat with a short neck and wide hips is a true endomorph. The muscles of such people are often poorly developed, but the folds of fat serve as decoration for the figure, especially in the lower abdomen, buttocks, hips, and sides. And this is an unpleasant result for a sweet tooth, whose metabolic processes in the body are very slow. Extra pounds very quickly settle on an endomorph’s figure, but their rate of muscle mass growth is also accelerated, despite their low energy level.

According to the physical parameters of people of this type, the circumference of the wrist of the working hand is twenty centimeters for men, seventeen for women. Also, according to the Pilier index, subtracting body weight and chest circumference from growth data, endomorphs get less than ten.

But it is possible to make your figure ideal for such a somatotype:

• Limiting the intake of fast carbohydrates into the body by replacing them with easily digestible proteins is a difficult task, but achievable. Pasta, porridge made from oatmeal, semolina, and pearl barley should be excluded from the diet and replaced with vegetables, whole grains, and unprocessed foods.
• Regular body workouts will burn fats hidden in the body.
• It is important for the breakdown of fats to include minerals and vitamins in the body of the endomorph.
• Morning workouts will strengthen muscle tissue. To create muscle relief, this somatotype needs to lose weight by reducing the thickness of subcutaneous fat.
• The goal of evening training is to increase the physical strength of slow muscle fibers.
• Jogging and cycling helps the endomorph stay in perfect shape.

Read more about nutrition and training for an endomorph

Rectangle

Women with this type of figure have breasts and hips of equal volume, and their waist is weakly expressed or not expressed at all (for example, if with a chest volume of 92 centimeters, the waist is more than 70 centimeters).

This body type is more athletic and sporty than, for example, an hourglass, and an insufficient waist curve can be visually increased. In order to emphasize the features of such a figure, you just need to maintain the harmony of the shoulders and hips, visually narrowing the waist. This effect can be achieved by creating additional volume in another part of the body.

Will do

• Fitted outerwear, coat with a belt.
• Tops with thin straps, blouses with puff sleeves.
• Jackets or outerwear with straight shoulders.
• Dresses without straps or with a wrap.
• A-line skirt, sun or with a slit.
• Tight-fitting trousers or jeans with a mid or low rise.
• Classic straight trousers or capris.

Won't fit

• Baggy or oversized clothing.
• Clothing that excessively reveals the abdominal area.
• Straight styles of outerwear or dresses.
• T-shirts, sleeveless or crew-neck tops, turtlenecks.
• Leggings, pencil skirts.

Stars with a “rectangular” figure: Nicole Kidman, Keira Knightley, Cameron Diaz, Anna Kournikova

Determination of body types

The general characteristics of the three basic body types are compared in the table.

Ectomorphs

Ectomorphs are easy to spot in any gym. They are often below the average weight for their height and have a skinny appearance. As a rule, ectomorphs have a high metabolism, they often complain that they eat a lot and do not gain weight. How to determine if you are an ectomorph:

• Narrow hips and shoulders.
• Small joints, narrow wrists and ankles.
• Slim build.
• Tight abdominal muscles.
• Long arms and legs.
• Hyperactive.
• Fast metabolism.
• He can eat whatever he wants.
• Flat chest and buttocks.
• Difficulty gaining weight and muscle mass.
• Low body fat.

Ectomorphs should train with weights for 5-10 repetitions. Workouts should focus on large muscle groups, be intense and short.

Due to the heavy weight of the weights, take longer breaks between sets. Perform challenging exercises with free weights and avoid cardio. If you want to incorporate cardio into your workout, make sure it's done in the style of high-intensity interval training.

To add calories to your diet, use weight gainers. Eat high-calorie foods such as avocados, nuts, butter, and drink milk. Divide meals into several meals if you cannot eat large portions. In this case, the diet should contain 50–60% carbohydrates.

Endomorphs

An endomorphic body type is the opposite of an ectomorphic body type.

Endomorphs appear larger in size due to noticeable fat accumulation. They find it difficult to lose weight through dieting and exercise. Characteristic features of the endomorph body type:

• Massive physique.
• Dense chest.
• Wide joints.
• The hips are as wide as the shoulders or wider.
• Short arms and legs.
• Large accumulations of fat.
• They get tired quickly.
• Insatiable appetite.
• Can't lose weight.
• They eat large portions.
• Poorly visible muscles under a layer of fat.
• Large skeleton.

Endomorphs should do more than 15 repetitions of each exercise with a 30-45 second break between sets. It is necessary to increase your cardio training to the maximum and do exercises with free weights to burn as many calories as possible.

Carbohydrates should not exceed 30–40% of the diet; balance portion sizes. Eat plenty of vegetables, whole grains and unprocessed foods to feel full. Drink plenty of water.

Reduce the amount of calories your body needs to maintain your weight by 200 to 500. Divide your daily calories into 5-6 meals.

Mesomorphs

Mesomorphs occupy a middle position between endomorphs and ectomorphs.

Mesomorphs have large skeletons, like endomorphs, but low body fat, like ectomorphs. What type of mesomorph is:

• Broad shoulders.
• Thin joints.
• Slim waist.
• Athletic build.
• Symmetrical body structure.
• Little adipose tissue.
• Presence of muscular muscles.
• Burns fat easily.
• Easily gains muscle mass.
• Eats in moderation.

People with this body type respond well to strength training.

Mesomorphs should do exercises with 8-12 repetitions. Rest between sets is 30 seconds to a minute. A moderate amount of cardio exercise should be added. Divide your meals into 5-6 small meals throughout the day. Consume enough calories to maintain muscle mass.

The mesomorph body type is most desirable for men, while women with this body type may feel uncomfortable due to the rapid response of muscle fibers to strength exercises

In this case, mesomorph women should carefully choose exercises with weights and resistance, so as not to increase body volume and train only the necessary muscles, such as isolation exercises.

Basic classifications of body types

Various scientists have tried to classify body types based on certain systems:

For the German doctor Kretschmer, somatotype traits are associated with the psychological characteristics of the individual.

• An asthenic person has narrow shoulders, long legs, and is stubborn and ambitious by nature.
• Picnic is a blurry figure with fat deposits, but a sociable character and a kind heart.
• Athletics have a strong build, broad shoulders, and strong muscles. They strive to be the first in everything and take care of their appearance.
• Dysplastic group - the body is deformed, and the character is secretive and distrustful.

Academician Petlenko identified five types:

• normosthenic;
• asthenic;
• hypersthenic;
• graceful;
• athletic.

Their description is similar to the German Kretschner system.

Chernorutsky ’s general features of somatotypes are similar to the previous ones, but he identified 3 body types:

• hypersthenic,
• normosthenic
• hyposthenic.

Sheldon ’s classification was adopted by doctors and psychologists. His body types have a different name - endomorphic, mesomorphic, ectomorphic. This system is most popular among men involved in physical training.

The muscular body type is a future program for a person’s physical development, which will change the size and shape of the body, but the somatotype will not change - it is genetically determined.

“Oval” (aka “Ball”, “Orange”, “Watermelon”)

Immediately resist the temptation to turn your figure into some kind of “wedge” or “rectangle” - the goal is unattainable, and intermediate options will look bulky and awkward. Your figure is unique, and we will add charm to your appearance through other means.

Our main goal is to visually elongate your silhouette and emphasize your charisma.

This will help us:

• three-piece suits, loose-fitting jackets made of soft fabrics;
• knitwear instead of jackets with a stiff shoulder belt;
• straight or slightly tapered trousers;
• small vertical stripes on shirts, trousers or suits;
• suspenders instead of a belt;
• high-waist or mid-waist trousers;
• sets of clothes in one tone.

Avoid contrasting shades and rigid shapes, clear lines

Do not draw attention to the stomach with belts and prints in this area

Believe me, for many ladies your type of appearance seems no less attractive than the wedge-shaped one, which is considered the standard.

When choosing clothes, it is not enough to take into account your body type

It is necessary to take into account proportions, height, body features (long arms, short neck, etc.)

If you manage to take into account all the subtleties, you yourself will be stunned by your transformation. Those around you will also rush to express their admiration for you. And image, whatever you say, is the key to success.

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Genetics is everything to us, but...

Yes, if there is a genetic predisposition to a certain type, it is difficult to eradicate it in yourself, and even more so in future generations. And this is undoubtedly a plus. In such a variety of shapes, sizes, mixed types, a person will always stand out with his individuality. If she doesn’t suit him, then you shouldn’t fight with her, you need to make friends with her and, above all, accept yourself as you are, so that the steps towards your dream are pleasant and conscious, because there is no limit to perfection.

Every person's body shape is unique. Appearance is inherited genetically, and it is impossible to completely change it without resorting to plastic surgery.

The body can be adjusted through exercise. In order to decide on the type of physical activity, you need to know your body type.

People with different body types may respond differently to the same training system. So determining your type is the first step to an exemplary figure.

Although we all look different, there are three main body types:

In nature it is very rare to find “pure” types. Their determination causes some difficulties, which is why there are many methods.

How to determine your body type?

By the wrist

The measurement is taken at the narrowest part. If the wrist circumference is from 15 to 17 centimeters, then this is a sign of an ectomorph, more than 17 centimeters is a mesomorph, and less than 15 centimeters is an endomorph.

If you don’t have a measuring tape nearby, you can measure it in another way: with your second hand. Namely: clasp your wrist in a narrow place with your thumb and index finger. If your fingers touch, you are an endomorph, if not, you are a mesomorph, and if there is a reserve when touching, you are an ectomorph. The method is simple, accessible and in some cases more informative than all others.

According to Pignier's formula

From height we subtract the sum of weight and volume of the chest as you exhale. Let's see what happened as a result:

• Over 36 – ectomorph
• From 26 to 35 - weak physique
• From 21 to 25 - endomorph
• From 10 to 20 - good physique
• Less than 10 - mesomorph.

By leg length

The length of the lower limbs and human height are interrelated. The ideal leg length is half a person's height. You need to measure the length of your legs - from the floor to the trochanteric point, located opposite the hip joint.

Now look at the result and find out your type.

• If your legs are less than half your height or only 2 to 4 centimeters longer, you are an endomorph.
• If it is 4-6 centimeters longer, then it is a mesomorph.
• And if it exceeds 6 - 9 cm, you are an ectomorph.

Selection of workouts

For ectomorphs

Metabolism is fast, which prevents the body from storing subcutaneous fat.

The goal will be muscle growth, therefore, the emphasis should be on strength training, which includes a fairly large number of lifts. You should also perform complex movements and add weights. Perform fewer repetitions and allow more time for recovery.

For endomorphs

Metabolism is slow, which is why weight gain is fast and weight loss is also slow.

This will require frequent exercise: a lot of endurance exercises and keeping your fat percentage under control. Hence the conclusion: cardio should definitely be part of your training. Moderate loads with 8 - 12 repetitions per set with minimal rest time between sets.

Body types

There are three basic human body types:

• endomorph – characterized by a predominance of adipose tissue;
• mesomorph – distinguished by well-developed muscles;
• ectomorph - with unexpressed muscles and adipose tissue.

Ectomorphs look slimmer, endomorphs look heavier, even if the muscles are well developed. Mesomorphs have a proportional physique, even when they gain excess weight.

Each body type has its own strengths and weaknesses, knowing which you can develop a workout taking into account your body type. The goal of this training is to make yourself look like a mesomorph, even if you are not one.

In fact, the pure body type is quite rare.

It's likely that you have a combination of different body types. Lifestyle changes, coupled with diet and exercise, can lead to changes in body type.

Sheldon's somatotyping system

There are several somatotyping systems. But the most common and understandable is the Sheldon somatotyping system. In this system, there are three body types:

1. Endomorph - characterized by rounded body shapes. Has relatively short limbs, wide waist and hips, slow metabolism and a tendency to be overweight, and low endurance.
2. Mesomorph - has a proportional build, has broad shoulders and a chest. Bone and muscle tissue predominate over fat. Mesomorphs have good metabolism. This somatotype is predisposed to high physical activity.
3. Ectomorph - has a thin build, the limbs look long against the background of a short body. An ectomorph has narrow shoulders and a chest. Characterized by fast metabolism and a small amount of subcutaneous fat, good endurance. Has difficulty gaining weight.

These are just the main distinguishing features of these body types. To make it easier to remember the names of somatotypes, you can use a simplification:

• endomorphs are plump,
• mesomorphs - with an average build,
• ectomorphs are thin.

Pure variants of these somatotypes are rare. Usually people have mixed body types, in which certain characteristics of various somatotypes are expressed to varying degrees.

The author of this system, William Sheldon, believed that the somatotype cannot be changed during life. He argued that, for example, an endomorph during prolonged fasting becomes only a starved endomorph, but does not approach either a mesomorph or an ectomorph. It is now known that with a properly developed training program and nutrition system, you can not only change your somatotype, but also maintain it in the new state for as long as you like.

Female body types according to Sheldon.

A-shaped body type:

• the shoulders are narrow, the pelvis is much wider;
• impression of a “heavy” lower body – full legs and buttocks;
• tendency to store fat below the waist (the upper body may even appear thin);
• low metabolic rate (if you don’t specifically follow your diet, weight gains quickly).

* In everyday classification this corresponds to a “pear” or triangle shape

H-shaped body type:

• wide or medium bone;
• small breasts;
• visual impression of approximately the same width of shoulders, waist and pelvis;
• tendency to form fat deposits in the abdomen and thighs;
• moderate metabolic rate.

* In everyday classification, this corresponds to a “rectangle” type figure.

I-shaped body type:

• thin bones;
• gauntness;
• weak muscles;
• almost no fat deposits;
• high metabolic rate (no matter how much you eat, you don’t get fat).

O-shaped body type:

• wide bones;
• wide pelvis and shoulders;
• full hips, chest, arms;
• obvious excess fat deposits throughout the body;
• low metabolism (weight comes on even if you eat relatively little).

*In everyday classification this corresponds to an “apple” type figure

T-shaped body type:

• broad shoulders, wider than the pelvis;
• fat is deposited mainly on the torso (back, chest, sides);
• average metabolic rate (you only gain weight if you start eating too much).

X-shaped body type

• medium bones;
• The width of the shoulders is approximately equal to the width of the hips;
• slim waist;
• full breasts;
• fat deposits form on the buttocks and thighs;
• average metabolic rate (weight gain due to excessive eating).

*In everyday classification this corresponds to the hourglass figure.

Sheldon types

W. Sheldon identifies 3 main constitutional types:

• mesomorph;
• ectomorph;
• endomorph.

Ectomorph

In people of this physique, the arms and legs are thin and long, the shoulders are narrow, subcutaneous fat is present in small quantities, the chest is flat, the metabolism is accelerated, and strength indicators are weak. This type cannot count on weight gain at a rapid pace; it will take time to achieve results.

Proper physical training should be based on infrequent, but more intense exercise, including basic exercises, with a small number of repetitions when performing strength exercises. There should be no more than 8 repetitions in one approach. In your diet, you should also pay attention to foods with high energy value and the carbohydrate window after the workout.

Ectoromfarm needs to pay special attention to nutrition and eat a lot, since the main goal is to increase weight. The daily diet should contain at least 50% carbohydrate foods. It is recommended to choose complex or vegetable carbohydrates, which include: pasta made from durum wheat, potatoes, beans, oatmeal, and so on.

Meals should be 5 to 6 times in small or medium portions, but more rare meals are allowed, which should be at least 3 times. The volume of liquid drunk should be at least 2.5 liters.

Endomorph

Endomorph people have massive arms and legs, large bones, short limbs, a wide waist, the same hips, slow metabolism, low physical characteristics, and an obese physique.

In order to create an athletic body and get rid of fat deposits, creating a flat stomach, you need to follow a diet. People with this body type should pay special attention to the glycemic index of carbohydrates consumed and limit their consumption in the evening. They should also periodically engage in fat-burning and cardio exercises.

The main goal will be to lose fat and gain muscle mass, and the first step should be to start a food diary. It will serve as a notebook of everything that was eaten during the day. Using it, you can easily control your calorie intake.

The consumption of simple carbohydrates and saturated fats should be avoided in foods. It is recommended to include tomatoes, broccoli, lettuce and cucumbers in your diet. If the problem with excess weight really exists, then you should eliminate the consumption of all carbohydrates in the afternoon. Protein sources should include skinless chicken, fish, lean meat, protein drinks and turkey.

You need to eat frequently, 6 to 7 times a day, while consuming small portions. As a result of such an adjustment, it will be possible to speed up the metabolism, and weight loss will be more intense. You need to drink 2.5 liters of water per day.

Mesomorph

Mesomorphs have low fat levels, a pronounced muscle pattern, wide-set shoulders and a developed chest, a high metabolism, generally good strength, and medium or large bones.

The main advantage of this physique is that the body requires less time to recover. So, mesomorphs can conduct training sessions, not recommended 3 times in 7 days, but from 4 to 5 times. This will be the main training strategy; the more training exercises are completed, the more noticeable the final result will be.

There is also no need to adhere to a special diet. All you need to do is limit your fat intake to 20% of your total diet and eat as many carbohydrates as possible. Sources of protein foods include: eggs, legumes, protein mixtures, meat, fish. It is recommended to drink at least 2.5 liters per day.