Centuries ago, endomorph body types were better for survival especially when food was scarce. However, in modern times food is readily available and sedentary lifestyles have become the norm.
Because endomorphs easily gain and hold weight in the form of fat, it is important to avoid having a calorie surplus. In addition, you should use up all the carbs you eat to avoid excess sugar converting to fat. High-intensity interval training (HIIT) is recommended to burn extra calories.
Since ectomorphs have trouble gaining muscle and fat, they must focus on having calorie surpluses. Weight training is important along with additional protein intake to support muscle growth. Eating lots of carbs and fat without enough protein will result in weight gain from fat and not muscle.
Mesomorphs don’t have to follow a strict diet and skipping a few gym sessions won’t kill their overall progress. However, if a mesomorph doesn’t diet or exercise at all, they will not magically have chiseled abs either. This body type is more forgiving but it isn’t perfect.
Is it possible to change my body type?
This is a question that many people ask. Because our body types are largely determined by our genetics, it is not really possible to fundamentally change it to another type. However, we can change our body composition through diet and exercise.
Having a particular body type determines your default body composition. It also determines how easy or difficult it will be to increase or lose muscle and fat.
For example, if you are an endomorph with 25% body fat, you could get a more hourglass figure like a mesomorph by losing fat and doing more ab toning. Doing more upper body workouts with minimal lower body work can create the illusion of the inverted-V body shape.
In addition, many experts acknowledge that people can be a mixture of two body types. If you have wide hips but don’t gain or lose fat easily, you may be an endo-mesomorph. You may be an ecto-endomorph if you look thin but upon checking your body composition, you have more much more fat than muscle mass.
In summary, there are three main body types: ectomorph, mesomorph, and endomorph. Each body type has unique characteristics that can affect fat distribution and muscle gain. However, body types are not the be-all and end-all. You can still achieve your desired body goals through personalized diet and exercise programs. Create your plan by talking to a doctor, professional trainer, and registered dietitian.
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