Proverb ASSESS. Are you Ectomorph, Mesomorph or Endomorph?
Jodie Doyle, top London Personal Trainer and nutritionist from Duo London, takes us through how to assess your body type to maximise your training regime.
The first step to finding your ultimate fitness plan is to understand your body type. Adjusting how you train, what you eat, when you rest will vary depending on which you are.
There are three main classifications of body type; Ectomorph, Mesomorph and Endomorph. Most people will probably be a mixture of these, but aligning yourself to your most prevalent will help you to maximise your results.
Ectomorph, Mesomorph and Endomorph respond better to certain types and intensity of exercise, as well as process food differently. The amount of rest you need will also be determined by your body type as will how quickly you see a change. If you assess and understand which you are most like you can develop a bespoke training and nutritional regime to maximise your results.
Which body type are you; Ectomorph, Mesomorph or Endomorph?
Ectomorph’s have a small ‘delicate’ frame structure, often with lean muscle mass. They find it hard to gain weight/muscle, and operate with a fast metabolism.
Ecomorphs should train focusing on one or two body parts each session, as the body responds well to frequent changes in routine. This body type should look for gradual progression, and focus on lifting progressively heavier weights.
Ecotomophs have a high tolerance to carbohydrate, responds well to moderate protein and low fats. This body type should eat regular meals due to it's fast metabolism.
Mesomorph’s have an athletic frame, they can gain muscle and are rectangular shaped.
Mesomorph’s should work to short sharp cycles of high intensity training, with a mixture of weights and isolated movements. To stimulate new muscle growth it’s important to surprise the body with a variety of reps, sets and weights.
Mesomophs tend to respond best on a balanced mix of carbohydrates, protein and fats (40%, 30%, 30%).
Endomorph’s have a soft round body with a larger bone structure. They gain muscle and fat easily and have a slow metabolism.
Endomorphs should work to high frequency training regimes with whole body work outs with short rest periods.
Enodomorph’s have a low tolerance for carbohydrates, and should try to time their consumption around training times.
Assessing and understanding your body type is the foundation to creating your own bespoke training regime. What you eat, how you train and how you recover can be adjusted, and from there you should see exponentially better results. Remember that it’s not about changing your body type, but rather understanding who you are and how to get your body to it’s peak.
Follow our series of Proverb MIND, PT and GET OUT WHAT YOU PUT IN for more insights and info on how to maximise your personal performance.
Please note all PT and nutritional adjustments should be taking with due care and consideration and a professional consulted.