William H Sheldon, PHD, MD, introduced the concept of body types, or somatotypes, in the 1940s. Since then,
nutritionists, exercise physiologists, and even doctors have used it to help design effective, individualized
fitness plans. The gist is that everyone falls, though not altogether neatly, into the three categories below.
Keep in mind that these are generalizations, and that most of us have characteristics of two or even all three
somatotypes.
People are born with an inherited body type based on skeletal frame and body composition. Most people are unique
combinations of the three body types: ectomorph, mesomorph, and endomorph.
Ectomorph
Ectomorphs are long and lean, with little body fat, and little muscle. They have a hard time gaining weight.
Fashion models and basketball players fit this category. While most of us love to hate these genetically blessed
individuals, some male ectomorphs may not be thrilled with their narrow-chested frames, and some female
ectomorphs long for more womanly curves.
Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue (some women that are too
thin may also want to put on a little fat to look more feminine). Weight training should be done, but not too
often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods
between sets). Diet should be high in calories (good quality food, not junk) and you should eat more then you
are used to and often. Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at
least until you are happy with your weight and looks.
Physical Characteristics
- Thin
- Flat chested
- Delicate build
- Young appearance
- Tall
- Lightly-muscled
- Stoop-shouldered
- Large brain
- Has trouble gaining weight
- Muscle growth takes longer
Personality Traits
- Self conscious
- Preference for privacy
- Introverted
- Inhibited
- Socially anxious
- Artistic
- Mentally intense
- Emotionally restrained
Endomorph
Endomorphs, on the other hand, have lots of body fat, lots of muscle, and gain weight easily. Football linemen
tend to be endomorphs – they are heavier and rounder individuals and they do not have to necessarily be
overweight. Both Oprah Winfrey and Marilyn Monroe are classic examples of endomorphs.
An Endomorph’s biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength
training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate
weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie
intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets, and junk food
should be eliminated from your diet. Engage daily in some activity like brisk walking, biking, etc., and try
to increase the amount of time you spend each week.
Physical Characteristics
- Soft body
- Flabby
- Underdeveloped muscles
- Round shape
- Over-developed digestive system
- Trouble losing weight
- Generally gains muscle easily
Personality Traits
- Love of food
- Tolerant
- Evenness of emotions
- Love of comfort
- Sociable
- Good humored
- Relaxed
- Need for affection
Mesomorph
Mesomorphs are athletic, solid, and strong. They are not overweight and not underweight and they can eat what
they want without worrying too much about it. They both gain and lose weight without too much effort.
A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet correctly
for their type. Strength training can be done more often and for longer sessions then would be good for an
Ectomorph, but you must still be careful and not overdo it. You should train with moderate to heavy weights
and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easily. Stick to
a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and
enjoy aerobic activities, sports, etc., but do not overdo.
Physical Characteristics
- Athletic
- Hard, muscular body
- Overly mature appearance
- Rectangular shaped (hourglass for woman)
- Thick skin
- Upright posture
- Gains or loses weight easily
- Grows muscle quickly
Personality Traits
- Adventurous
- Desire for power or dominance
- Courageous
- Indifference to what others think or want
- Assertive, bold
- Zest for physical activity
- Competitive
- Love of risk or chance
Combinations
Classic combinations somatotypes include pear-shaped ecto-endomorphs with thin, delicate upper bodies and high
fat storage in their hips and thighs, and apple-shaped endo-ectomorphs, with high fat storage in the mid-section
and thin lower bodies.
Unchangeable
No matter how much we may wish we had a different body type, there is physically nothing you can do about it.
Your body type is a combination of your musculature, bone structure, and bone density. These are genetically
determined at conception and are unchangeable. The width of your hips or shoulders will always stay the same,
regardless of how much you exercise. No amount of exercise is going to change a short-limbed woman into a
supermodel. This is why you use the size of your wrist to give you an idea of your body type!
Living with You
“So what’s the point if I can’t change my shape?”
While you can not change who you are, you can learn to eat and exercise in a way that emphasizes and develops
your best features, while downplaying those you would love to change if only you could.
Ectomorph
If you are an ectomorph struggling to put some meat on your bones, you should take a good look at your diet.
If you are only eating three times a day try changing this to five or six meals. Choose nutrient- and
calorie-dense foods like nuts, dried fruits, sunflower seeds, and starchy vegetables rather than lower calorie
choices like fruits and popcorn. Do not skimp on the fat either; make sure that 30% of your calories come from
fat.
When exercising, ectomorphs should keep cardio or aerobic training to a minimum while concentrating on
muscle-building moves with heavy weights.
Endomorph
Endomorphs should avoid crash dieting. It will only make your body cling to its fat reserves. Instead, adjust
your diet so you are eating more frequent, smaller meals, no more than 5 hours apart. Try to eat slowly and
drink plenty of water. Eat lean proteins and high-fiber foods to help you feel full longer. Moreover, do not
be fooled by the fat-free diet, you need a little fat to stay healthy.
Endomorphs should do at least 30 minutes of moderately paced aerobic activity five days per week. Try walking,
jogging, bicycling, dancing, or any other activity that gets your heart pumping. When the pounds start coming
off, add weight training two or three times a week to tone and strengthen your muscles. Adding more muscle helps
you burn extra calories all day long.
Mesomorph
Genetically lucky mesomorphs may have an easier time than most staying slim and fit, but this can be a
double-edged sword. They have a tendency to assume that they can handle an extra helping of dessert or a hiatus
from the gym. Nevertheless, the same rules for health and well-being apply to them as to everyone else.
Osteoporosis, heart disease, and other diet- and lifestyle-related diseases can affect anyone.
Conclusion
Simply by the roll of the genetic die, we are given a body type and have to live with this for the rest of our
lives. Trying to change this is as fruitless as trying to stop our eyes from blinking. I hope that this article
has given you the knowledge you need to incorporate a successful diet that complements you. In the end, we can
only work with what we have!
