While it’s typically accepted to be comfortable in your own body, it’s still imperative to know your actual body type and classification. That is why it is important to know how to figure out your body type and composition. Your body shape will not only determine how capable you are of doing physical activities, it will also be the basis of your overall health. Go to smithmachine.com.au to see equipment that will be useful on your weight loss journey.
Different Types of Body
Before we determine how to figure out your body type, let us first discuss the three different classifications of the body.
These three body types include endomorph, ectomorph, and mesomorph. Each of these has its own unique characteristics and shapes. Determining your body shape will help you in adjusting your exercises and training to build muscles.
- Endomorph. People with this type of body commonly gain more bodyweight. Compared to other body types, endomorph is wider, larger, and blocky in general. Their body shape has shorter limbs and a thick rib cage as well. Due to their muscle mass, they tend to have advantages when it comes to being physically strong. Nevertheless, being an endomorph does not necessarily mean that the individual is not healthy on the inside, they can also be efficient despite the extra body weight.
- Ectomorph. Ectomorphs usually have a hard time gaining body weight. Their body needs to make an extra effort just to build muscle. The shape of their body is often long, lean, and thin. Imagine the shape of a marathon runner, that is how an ectomorph body looks. Oftentimes, they are called “hard-gainers” since they have to put in hard work to achieve their body shape goals. The thought that thin people are physically weak is a false statement as well, they can be strong and fit most especially if they have regular physical activities.
- Mesomorph. This type of body is usually seen on people with a wide shoulder and smaller hips. A person under mesomorph usually has an inverted triangle shape. Individuals in this body type have natural muscular composition and look exceptionally fit even with a minimal amount of workout. However, this does not signify that they are stronger and healthier compared to the first two body types, with poor diet and no physical activities involved, they can also experience gaining excess body fats.
Body Type Quiz
You can figure out your body type by using a method to calculate your body’s index. In order to accomplish accurate results, you need to measure the following parts of your body and input the measurements in a body type calculator or quiz:
In measuring your waist, wrap a measuring tape around the smallest part of your waist. The two ends must in the middle just above your belly button.
Hips can be measured by wrapping a measuring tape that starts below the hip bone all the way to the butt area to meet the starting point.
You need to stand up straight to measure your bust, wrap the measuring tape across your upper body part, or just above the fuller part of the breast. Make sure not to squiz your breast so you can get the right measurement for the bust.
To measure the circumference of your shoulders, wrap the tape measure around it until the two ends meet in the middle. Try to measure the widest part of your shoulders as it determines the most accurate results.
There are many body type quizzes or calculators online that can help you come up with the right results. An online calculator will calculate your body mass, body fat, and body composition which will then determine your body type. You can input your measurements in an online body type calculator or quiz for faster results. Using a calculator regularly and knowing to keep track of your measurements will help you start a great exercise routine and identify your progress.
How to Train your Body Type
After understanding how to figure out your body type, the next bigger question is, how to train your body according to its composition? We will discuss this one by one to learn how each body type can reach its full capability and be maximized by physical activities.
Endomorph Diet and Training
Training endomorphs is mainly focused on reducing body fat. The training is commonly composed of weight loss programs that will enable the individual to achieve their desired body shape. Their cardiorespiratory condition will also be enhanced to help them become more efficient and fit to perform harder workout routines. Aerobic training is highly advised along with resistance training for building muscles.
Planning your fitness meal ahead will greatly affect your whole fitness journey. Under this body type, eating the right food combination is a huge deal since they have a very slow metabolism. This means that their body cannot burn fats quickly which often leads to gaining unwanted weight. So to keep yourself energized, remember to choose foods that are high in protein, and low on carbohydrates.
Examples of foods rich in protein:
- fish and seafood
- dairy products e.g milk, cheese, yogurt
Based on research, to attain a certain fitness goal, the trick is to know the correct formula in preparing your meals. Endomorph bodies can benefit from daily counts of 30% carbohydrates, 35% protein, and 35% fat is the perfect combination for their body type.
Ectomorph Diet and Training
Because of their thinner body shape, ectomorphs’ training is often composed of muscle-building programs accompanied by a proper diet to achieve the desired body figure. The goal is to perform different physical activities that will help these individuals become leaner and stronger. With full dedication and self-discipline, this body type can do well out of cardio and weight training programs.
Since ectomorphs have a fast metabolism, the key to achieving their desired weight lies in how they plan their meals. One thing about people in this category is that they tend to eat more than what they need because of the thought that they will not get fat. But on the contrary, ectomorphs have the tendency to gain unwanted body fat as they age. Experts say that they need to balance their meals by consuming foods that are high in carbohydrates and calories.
Foods rich in calories/carbohydrates:
- cream cheese or honey
- whole grain
Ectomorph bodies can maximize their training and their diet by using this formula; 50% calories from carbs, 25% protein, and 25% fats. For people who want to gain weight or muscles, remember to add 500 grams per day of calories is recommended.
Mesomorph Diet and Training
Having a mesomorph body type is probably one of the most desired body figures that each one of us wants to achieve. These individuals seem to have it easy as they only need to maintain their naturally fit body shape. But the truth is that they also need to have regular workout exercises in order to not gain body fat in the long run. Mesomorph bodies need to include cardio and weight training on their programs respectively.
Even though they are already manifesting a great body type and toned physique, mesomorphs still need to watch their diet. One of their advantages is that their body type has the ability to tolerate carbohydrates, their body will use it to fuel their training and improve their recovery. But despite this, they still need to balance everything by formulating a well balanced daily meal based on their workout regimen.
Examples of healthy fats:
- canola oil
- fatty fish
Fitness professionals suggest that they consume 40% carbohydrates, 30% protein, and 30% healthy fats daily.