Lesson 3 – Somatotype Mixes!

Let’s take a closer look at the characteristics of the somatotype mixes.

Ectomorph

As explained above, usually those with tall, lanky features with little fat mass.

Such people usually struggle to bulk be it fat or muscle due to their fast metabolism. There could eat and drink as much but struggle to keep the weight on. Such people are genetically predisposed to osteoporosis due to their small bones, therefore, require a consistent weight/ strength training regime to prevent this. A recommended weight management system for an ectomorph would usually focus on counting their dialy calorie intake to ensure that there are getting enough macronutrients throughout the day to build lean muscle or fat. The ectomorph diet should choose calorie-dense foods for their snacks and meals, such as nuts, sunflower seeds, dried fruits, fish or tender meats and starchy vegetables. Exercises would focus on weight training & resistant training to build fat and muscle mass. Naturally, such people excel in endurance-type activities such as long- distance runs but struggle with sprints exercises as there have slow-twitch muscle fibres.

Ecto-Endo

Refers to a cross between an ectomorph and endomorph:

Traits: narrow and lean frame like an Ectomorph, with some amount of fleshiness at the limbs, stomach and breasts like an Endomorph.

Strengths: can be the most appealing female physique, the men are usually tall.

Weaknesses: “Skinny fat” without training, difficulties with gaining muscle mass.

Ecto-Meso

Refers to a cross between a ectomorph and a mesomorph:

Traits: athletic like a Mesomorph, but with the leanness of an Ectomorph (primarily around the legs or arms).

Strengths: able to make significant “lean gains” (build muscle without gaining too much fat), can have the most appealing “beach body” physique.

Weaknesses: may have disproportionate body, I.e. small legs, calves and forearms or Vic versa muscles on lower limps but skinny on their upper body.

Mesomorph

A mesomorph usually displays a muscular bodybuilder astatic look. Such people typically have fast twitch muscle fibres so excel in sports that require quick power outburst such as sprints, tennis and other impact sports. Strengths of the mesomorph include naturally lean, naturally robust, Wider at the shoulders than the hips – i.e. chest dominates over the abdominal area, Broad/ square shoulders & Efficient metabolism. Female mesomorph is usually defined by the hourglass figure while Male mesomorph: V or rectangular shape.

The weakness of a mesomorph suggests slower metabolism than an ectomorph; therefore, they can struggle to remain slim. Mesomorphs should focus on keeping the body fat down as there can find that their body fluctuate between lean muscle mass and fat mass, due to their lay back approach to exercise because of already being genetically blessed. Appropriate HIIT training regime with resistant training can see this body type reach its optimal level, as it is accustomed to react quickly to exercise.

Meso-Ecto

Refers to a cross between a mesomorph and an ectomorph:

Traits: Athletic like a Mesomorph, but with the leanness of an Ectomorph (primarily around the legs or arms).

Strengths: Able to make significant “lean gains” (build muscle without gaining too much fat), can have the most appealing “beach body” physique.

Weaknesses: May have disproportionate body, I.e. small legs (esp. calves) or forearms or Vic versa muscles on lower limps but skinny on their upper body.

Meso-Endo

Refers to a cross between a mesomorph and an endomorph:

Traits: Athletic like a Mesomorph, but with the fleshiness of an Endomorph at certain body areas or parts, like legs, arms, stomach, or butt.

Strengths: Good ability to gain muscle.

Weaknesses: Tendency to look “bulky” if they do not deliberately keep their body fat % down.

Endomorph

Those with endomorphic features displays the round plumed look. Such individuals will usually struggle to lose weight since they have a sluggish metabolism that stores most of what they eat as fat. Endomorphs at their optimum level often possess incredible strength and power since there are genetically predisposed to store more fat and muscle. They excel in sports such as powerlifting etc. Endomorphs will have to focus on working harder in maintaining a dietary and exercise discipline if there want to achieve their goals. As doing one and not the other will prove very difficult for them to attain their weight loss goal. Moreover, drifting away from a strict diet and exercise routine can see an endomorph struggle with weight management as their body can be pretty harsh on them.

Endo-Meso

Refers to a cross between an endomorph and a mesomorph:

Traits: Plump like an Endomorph, with a similar ability to grow and keep muscle like a Mesomorph.

Strengths: Can put on the most size and look quite imposing.

Weaknesses: Muscle gains are usually accompanied by substantial fat gains, difficulties with leaning down.

Study the somatotypes thoroughly to fully understand where to place yourself to set an appropriate weight management goal that genetically suits you.

Summary:

There is no point of you being an ectomorph that wants to be an endomorph and wonder why it is so difficult for you to put on vast body mass and become a powerlifter. Your genetic makeup restricts you, the sooner you remember this, the easier your fitness journey becomes as you are able to set a more appropriate goal such as an Ecto-Meso instead. Note: The goal now set is more in line with your body type and therefore, more achievable given you follow an appropriate weight management regime.

Hope the above somatotype characteristics and features give you a better understanding of who you are in line with the fitness goal you want to set.

 

Top