When creating training and nutrition plan, it is very important to adjust it to one's needs and the body type. Thanks to that, you can achieve optimal results. How to recognize the body type? What guidelines should we follow when creating the diet-training plan?
In the 1930s and 1940s an American psychologist, William Herbert Sheldon, created a pioneer system of body type classification, known as somatotypology.
According to Sheldon's typology, there are three kinds of body types: endomorphs, mesomorphs and ectomorphs.
It's good to state it at the beginning, that it's really hard to find pure body types in real life. There are usually mixed types. For example, endomorphic mesomorph, or ectomorphic mesomorph.
The most important task is to identify the dominating type and adjust the strategy to it.
Endomorphs have large amount of body fat. Such people have difficulties with body mass reduction. Whereas, it's quite easy for them to gain weight. These are usually big-boned people with short limbs and wide joints. Such people find it hard to sustain the results of reduction. When they resign form training, they regain body fat really fast. In general, they don't have clear waistline. They are slow, drowsy, and without much energy.
Endomorphs usually don't tolerate carbohydrates well. Proteins are much better for them, as these compounds speed up their slow metabolism.
If you are an endomorph, you need much more discipline in the matter of diet and training. Frequent derogations from diet and irregular workouts make such people resign from the set target very easily.
The best effects can bring the connection of cardio workout and resistant workout, as well as strict following of diet. You can assume the scheme of 90% of diet, 10% of derogation. Interval training is also very good to speed up metabolism. Endomorphs should train often and regularly.
Ectomorphs are naturally quite tall slim people. They lose weight easily, but it's hard for them to build muscles. They have longs limbs, thin waist and narrow shoulders. They have fast metabolism. They are usually very energetic, very active and impatient.
In case of ectomorphs, the best training is that, which lasts for a short time and includes large load. It should contain breaks for recovery.
Ectomorphs should care about regular training, because each break, even for few days, may cause the loss of muscles.
Ectomorphs have high need for energy. They cannot let themselves omit meals. In their case, diet may be rich in carbohydrates, because they tolerate them well. It is also advised for them to eat food with high nutrition density. Lack of tendency to put on weight should not be a justification for excessive intake of junk food. Ectomorphs should also think about reducing stress, ensuring some rest and sufficient amount of sleep.
Mesomorphs are people who have no problem with building muscles and they lose body fat with the same speed. Such people have wider shoulders and chest, and slim waist. They are strong and have high level of energy. They tolerate carbohydrates very well.
Mesomorphs react well to almost each kind of training. If you are a mesomorph, use your potential. If you train conscientiously, you will achieve spectacular effects very fast. Taking under consideration the fact, that junk food will not cause putting on weight quickly, just like in case of ectomorphs, you should remember, that food influences not only the appearance, but also health.
To sum up, according to Sheldon, there are three main body types: endomorphs, ectomorphs and mesomorphs. When preparing training-diet plan, it's good to remember about that. Independently from your own type of body, remember, that each person can achieve their goals. However, for each person this process is different and each person requires different amount of time and work to realize it.