We all have our unique fitness goals that we hope to achieve through our journeys, but a key factor in this is to first understand the type of body you have. It’s only when you do this that you can explore diets and exercises that are most effective for the goals you wish to succeed in! In this article, we dissect the three male body types, providing workout tips and diet recommendations for each of them. So whether you’re looking to bulk up, tone, or slim down, read more to learn about it!
What are Male Body Types?
Male body types—ectomorph (slim), mesomorph (muscular), and endomorph (rounded)—were first classified by Dr. W.H. Sheldon in the 1940s. Though his idea that body type influences personality has been debunked, his framework remains useful for understanding physique and fitness potential [1].
Factors that Influence Body Types
Genetics largely determine body structure, but diet and exercise shape body composition and muscle and fat distribution. Aging leads most men toward mesomorphic or endomorphic builds, while research links high-protein diets to muscle growth and high-carb, high-fat diets to fat storage. While you can’t change your inherent body type, the right fitness and nutrition strategies can optimize your physique.
You may also like:
The Mesomorph Body Type: Best Exercises for Your Build
Physical Activity Pyramid: Your Framework for Fitness
Body Type Characteristics
So how can you determine which of the different male body types you naturally have? It’s usually the bone structure, fat distribution, and of course the body shape itself that will help you figure out which category you fall under:
Ectomorph Body Type
- This body type is generally tall and naturally slim, with long limbs and a fast metabolism. This means they’ll have a harder time gaining weight
- Their body fat percentage is very low, and it’s not easy for them to gain muscle mass either
- However, they will thrive in endurance-based activities like running, football, swimming, etc.
Mesomorph Body Type
- Known to be coveted as the ideal body type, mesomorphs are athletic with a muscular body frame
- You can observe broad shoulders, a defined chest that’s roughly the same width as the hips, and a squarish upper body frame.
- They can lose weight while gaining muscle mass easily, but require consistent upkeep of diet and exercise to maintain this.
Endomorph Body Type
- The final of three is the endomorph body type, which is characterized by a round frame and slow metabolism
- People under this category usually gain fat easily and have little capacity for developing muscle mass.
- They require a disciplined strategy for diet and exercise to improve their overall health and achieve fat loss, as a high body fat percentage is a gateway to many risky conditions and diseases.
Fitness and diet strategies to explore:
What Is Shred or Shredding? A Guide to Weight Loss and Muscle Definition
The Best Clean Bulk Meal Plan for Building Lean Muscle [Free PDF!]
The Best Diet and Exercise for Your Body Type
To function in the most efficient manner with the body type you have, you have to tailor a proper diet and fitness strategy accordingly. Tailoring your diet and fitness strategy according to your body type and body weight can optimize your results.
For ectomorphs, its ideal to have a high-calorie diet that includes plenty of protein for gaining muscle mass. Focusing on strength training is good for this body type, as they don’t need to lose much weight, and cardio should be kept to a minimum.
For the mesomorph body type, it’s all about having a balanced diet. They need to eat just enough protein to maintain muscle growth and keep an eye on the calories consumed. They don’t gain weight easily, but everything should be had in moderation to take advantage of their stable metabolism. They can focus on their own fitness goals as their body is flexible to most, and even try out more intense exercise regimens as their body can thrive under it.
Finally, for the ectomorphs, you require a low-carb diet that’s high in protein with moderate healthy fats in order to lose fat and gain muscle mass. For exercises, high intensity interval training [HITT]is a great way to shed some pounds, along with cardio, strength training, and circuit training.
Conclusion
We hope that this article has given you the insights you need in order to cater to your body type. A healthy diet and fitness regime are important to your goals, but it can only be truly efficient when you understand your body type. For more tips and resources that can help you in your journey towards a fitter you, check out the JustFit app!
