As you can tell people come in all different forms and sizes. The structure of the human body has commonly been defined as either fat, skinny, or muscular. It is important to determine what type of body structure you see yourself as in order to figure out how you will plan a workout regime and a diet plan for your future goals. These body structures have been given the name ectomorphic, mesomorphic, and endomorphic , grouping them together to be labeled as the soma types.
- Ectomorphic: is characterized by long and thin muscles/limbs and low body fat percentage. Ectomorphic bodies are commonly known as slim people. Their bodies are not predisposed to store any kind of fat in quantity.
- Mesomorphic: is characterized by medium boned, strong torso, low fat levels, broad shoulders and a narrow waist. Mesomorphic bodies are commonly known as muscular people. Mesomorphs on the other hand are predisposed to build muscle but not store much fat.
- Endomorphic: is characterized by large amount of fat storage percentage, a wide waist and a large bone structure. Endomorphic bodies are commonly known as fat or chunky people. Endomorphs are predisposed to storing fat with minor muscle build.
For Ectomorphic individuals, it is important to follow a weight lifting program that concentrates on heavy weight training. For example doing 3-4 exercises of 4-5 sets consisting of 5-6 repetitions (reps) on each set with a weight that you cannot do more than 5-6 reps of is a general idea of what your workout plan should consist of. Along with this a high calorie and carb intake is important to give your muscles the nutrition it needs in order to grow. As far as protein measurements go, 1gram per body pound weight is enough.
For Mesomorphic individuals, you can either train to stay lean and muscular or train to get more bulky and muscular. The Mesomorphic structure is ideally what most people want to achieve with their bodies and is a medium between the two other structures. Also with this structure and any structure a good diet plan is most essential to deliver the results you want.
For Endomorphic individuals, it is important to follow a training program that concentrates on medium to heavy weights with high repetition and cardio sessions. An example of a good repetition number to follow would be to stay between 12-15 reps on each set. High repetition exercises is important for Endomorphic individuals because you want to burn as much calories as you can to reduce your fat percentage. Cardio is very important to include as well in your training as this will help burn most of your calories and burn fat to achieve a leaner body. Once again the diet plan is still at the top of the list to achieve results, for endomorphic individuals high protein, low calorie and low carb meals are crucial to weight loss. Find carbohydrates that are low in calories for example brown rice would be a good substitute of carbs rather than mashed potatoes or white rice.
Establish your body type, set goals, work hard, and you will achieve great success!