When it comes to the questions of weight loss and exercise, everyone is different. Some people can find it very hard to lose weight while others might struggle with the opposite task – gaining it. Because metabolism varies significantly between individuals, exercise and dietary regimens are not likely to produce the same results without certain customisations that will ensure an individualised approach to weight loss. However, aside from the metabolic processes which are often considered to be the main culprit for issues with achieving and maintaining the desired weight, the speed and success in losing of gaining weight can also be attributed to so-called ‘body type’.
What’s on this page?
The system for categorisation of body types was first developed by Doctor William Herbert Sheldon back in the 1940s. Sheldon differentiated between several distinctive categories called somatotypes which, he argued, were directly related to individual’s personality traits and as such could be vital clues to determining the future achievements and social standing of any given person.
With these ideas, Sheldon kick-started a now long-abandoned school of psychology called constitutional psychology. It comes as no surprise that this approach was neither recognised, nor pursued by other researchers, remaining instead a not-so-bright episode in the history of modern science. However, while constitutional psychology was an utter failure, the system of somatotypes developed by Sheldon survived and is still used by many experts in various fields to categorise different body shapes.
With that being said, it is important to note that scientists today agree that somatotypes have absolutely nothing to do with other characteristics of an individual such as personality or social standing.
What is my body type?
There are three ‘typical’ body types which serve more as theoretical abstractions than rigid categories that can be applied as is. Experts in the field agree that it is very rare that any given individual can be accurately defined by just one category and a vast majority will embody traits of numerous body types. The three classic ones include (as shown below):
- Ectomorph
- Mesomorph
- Endomorph
While science has shown that these types cannot provide us with any relevant information on personality or future status of an individual, they can still be used to a certain extent to get a rough estimation of how someone’s body might react to different diet regimens and workout routines.
Ectomorph body type
Ectomorph body type is characterised by the following traits:
- Skinny appearance
- Flat pectoral or chest area
- Thin shoulders
- Thin waist
- Quick fat metabolising
- Slow in gaining weight
If we were to try and showcase a ‘typical’ ectomorph, we could mention long-distance runners with narrow bodies, stringy muscles and small joints. Ectomorphs have little to no issues with losing weight since people belonging to this category typically tend to have difficulties with gaining weight.
However, as the time goes by, ectomorphs might find out that they are more prone to osteoporosis and bone damage from injuries due to rather thin skeletal structure. This issues can be efficiently mitigated with weight training that can be highly adept at strengthening bones and preventing them from weakening even further.
Mesomorph
Mesomorph body type is considered to be a typical athlete’s build with:
- Hard and well-defined muscles
- Good core strength
- Wedge-shaped bodies
- Narrow waistline
- Wide shoulders
Mesomorph body type is considered to be ideal for muscle gains and weight training with their athletic build making them adept at various sports. Weight gain isn’t too much of an issue for mesomorphs as they are highly likely to store fat evenly across their bodies. However, with sedentary lifestyle and high-fat or high-calorie diet, this natural predisposition might not be enough to prevent a potentially quick weight gain.
If mesomorph starts gaining weight, the risk of stroke and heart disease will increase, meaning that people having this body type should pay attention to maintain their health and their natural physical predispositions with a combination of cardiovascular and strength exercise as well as a healthy diet.
Endomorph
The ‘typical’ endomorph can be recognised by:
- Soft, round body type with wide hips
- Curvy or ‘hourglass’ figure
- Shorter and stockier build
- Thicker joints
- Less clearly defined muscles
- Slower metabolism
- Tendency to gain weight easily
- Problems with losing weight
With these traits, it comes as no surprise that endomorph is the body type that is at highest risk of developing obesity. Male and female endomorphs typically tend to have different fat storage tendencies, with women being most likely to put weight around the thighs and hips while the men will collect it around the abdomen.
Due to these specific patterns of weight distribution, overweight endomorphs are more susceptible to cardiovascular health issues, but also to diabetes and certain cancers.
In order to maintain their health, endomorphs must undertake regular cardiovascular exercises, ideally low-impact ones such as swimming or cycling, while also maintaining a balanced diet. There are also certain experts who claim that endomorphs should take smaller, yet more frequent meals in order to minimise risks of gaining weight. With the need to achieve and maintain a healthy overall muscle-to-fat ratio, endomorphs should also practice some weight training. On a positive side, people with this body type will likely not need assistance from protein supplements.
Can my body type change?
One of the biggest flaws of body type (or somatotypes) approach is that it is likely to change with age. For example, it is surprisingly common for people displaying the characteristics of an ectomorph in their twenties to fit more and more in endomorphic type as they get older.
Individual specifics and variables
But, if changing body types are what makes this approach problematic, the individual specifics and variables clearly emphasise that the use of somatotypes will always remain limited at best. Individuals will lean more strongly to one type than another, but in a vast majority of cases, the body type can be described as a combination of two or even all three types. With this in mind, while body types can serve as a roughest guide, there is still undeniable need for customised diet and exercise programmes in order to ensure successful weight loss. This means that any generalisations should be used only in the early stages, with focus being on the body’s reactions to eating habits and practiced exercises.
