Body types for women and men. Anatomy, objective indicators, proportions, visual assessment

There are many classifications that help the fair sex decide what type of figure nature has awarded each one and what style will be most advantageous. But they all combine into a more global one, which considers body types, or vitals. There are three of them: asthenic, normosthenic, hypersthenic.

Ayurveda contains definitions and instructions for owners of a particular body type (or Dosha) on how to eat and how to organize their lives.

The classification of body types is based on the ratio of height, length and width of the body. We inherit our physique, and no physical exercise or diet can significantly change it. The constitution of the body can only be slightly affected in early childhood, and it can also be changed as a result of a serious illness, especially if it was suffered before the onset of puberty.

Asthenic physique

Other names: hyposthenic, ectomorph, Vata dosha.

The graceful, thin-boned women we mostly see on catwalks and in advertising are a classic portrait of the asthenic type. As a rule, women of asthenic build are above average in height, but they can also be petite.

They have difficulty gaining weight, even if they eat a lot, and retain their grace and lightness until old age. Their body type is rectangle.

The physique of a hyposthenic is characterized by the following external signs:

• fragile figure;
• flexible body;
• narrow shoulders;
• long thin neck;
• relatively short body;
• narrow chest;
• shoulders and hips of equal width;
• small breasts;
• thin elongated limbs, long palms and fingers;
• elongated face with a thin nose and high forehead;
• pale, thin and not very elastic skin;
• Thin hair;
• low level of subcutaneous fat;
• underdeveloped muscles.

Among other signs of asthenic physique, related not so much to appearance, but to health characteristics, the following stand out:

• lack of strength and endurance;
• fatigue;
• hypotension;
• low hemoglobin level;
• tendency to frequent colds;
• diseases of the spine;
• vegetative-vascular dystonia;
• stomach problems;
• high metabolism;
• thermophilicity.

Some of the character traits of ectomorphs include:

• tendency to solitude;
• thoughtfulness;
• artistry;
• secrecy and restraint.

A diet high in slow carbohydrates (up to 60%), 20% protein and 20% fat is recommended. The food should be warm and thick enough.

Among the sports disciplines, dancing, swimming, aerobics will be useful, they will contribute to the development of endurance, or strength training to develop muscle mass. It is better to limit cardio training.

Definition of indicators

When determining body type, not only the measurements of certain parts of the body are taken into account, but also parameters such as the width of the chest, abdominal cavity, and the ratio of muscle and fat tissue in the body.

The main indicators of a person’s physique are height, weight, gender and age. It is these parameters that are necessary for calculating the body mass index, determining the type and proportionality of the physique. The main indicators are known to almost everyone and are often used by doctors to diagnose a patient.

Additional (optional, but adding reliability to the results obtained) are measurements of the chest, waist, hips, lower legs, neck, shoulders and other parts of the body.

Using this data, you can find out the ratio of fat and muscle tissue, and also suggest in which part of the body the body tends to accumulate fat. It can also diagnose the risk of pathology. For example, in a person with elevated stress hormone cortisol, adipose tissue is stored at the hip level.

Additional parameters are used by people who play sports professionally. They need to maintain the desired physical shape, the percentage of muscle and fat tissue.

The results of the calculations are the following indicators:

• BMI (body mass index).

• BFI (body condition index).
• BBI (body obesity index).
• Body fat percentage.
• Percentage of muscle mass.

Normosthenic physique

Other names: mesomorph, Pitta dosha.

The athletic sports constitution of the body gives proportionality and harmonious build.

A mesomorph woman has:

• sculpted, athletic, proportional body with hourglass contours;
• developed muscles with a small layer of fat;
• proportional body and limbs;
• shoulders slightly wider than hips;
• medium size breasts;
• pronounced waist;
• normal metabolism;
• skeleton of medium width;
• elastic belly;
• well developed shoulders;
• deft, quick and sharp movements, excellent coordination;
• dense elastic skin;
• coarse hair.

Such women can easily gain weight and get rid of extra pounds, but in general they cannot be classified as either thin or plump, since this build is considered the classic standard of a female figure.

By the nature of a mesomorphic woman:

• active;
• ambitious;
• prone to leadership and adventurism;
• self-confident;
• They love sports and active walks.

Normosthenics have few health-related disadvantages, but in general they are prone to:

• hypertension;
• rheumatism;
• diseases of the respiratory and digestive system.

Nutrition for normosthenic women should consist of 40% proteins, 40% carbohydrates and 20% fats.

In sports, it is better to give preference to tennis, basketball, volleyball and other types of games.

Simple (refined) carbohydrates

They “work” very quickly (it’s not for nothing that they are called fast carbohydrates) and have low nutritional value. Eating foods containing simple carbohydrates immediately increases blood sugar levels. To reduce it, the body (or more precisely, the pancreas) produces the hormone insulin, which reduces sugar levels and turns it into fat. The process happens so abruptly that very quickly a feeling of hunger arises and you want something “sweet” again. This is why excessive love for sweets leads to obesity and type 2 diabetes - the pancreas simply stops coping with the load.

Complex carbohydrates do not have this effect. They are absorbed slowly and do not cause a spike in insulin, and give a greater feeling of fullness. Therefore, they are considered healthy, and fast carbohydrates are, of course, harmful.

There is one exception to the number of “harmful” fast carbohydrates - these are fruits, which, as is known, do not cause either obesity or diabetes. The fast carbohydrates they contain are fructose, which does not cause such a sharp insulin surge as glucose. This is both a plus and a minus - you can also gain weight on fruits, as well as on any sugar, and when losing weight it is usually advised to exclude heavy fruits from the diet, such as bananas, as well as fruit juices in large quantities. In addition, fruits contain many vitamins and antioxidants, which bring invaluable health benefits. So it's a moot point.

I advise you to watch another interesting video, which clearly shows how much sugar in the form of carbohydrates an average child eats per day. The products featured in this video are American, but if you have ever been to a supermarket, you can easily find Russian analogues for them.

Well, if you want to have a deeper understanding of the processes occurring in the body, then I advise you to read Douglas Graham’s book “The 80/10/10 Diet” (this is a direct link in PDF format, site lovesurfing.ru).

So, if you want to start losing extra pounds with a healthy diet (otherwise you won’t be able to), start by minimizing your intake of fast carbohydrates, mainly found in artificial store-bought foods.

However, there is one useful use of harmful fast carbohydrates: you can eat them before and after training. You can be sure that in this case they will all go “into the furnace” and give the body the necessary energy.

In general, many experts advise keeping carbohydrate intake to a minimum. Various diets are based on this principle, for example, such as the “Kremlin” diet or the Pierre Dukan diet. But, as mentioned above, such a serious change as the disappearance of the main source of energy will be taken with hostility by a losing body - and you will be defeated if you do not have an iron will.

Therefore, I consider this option, firstly, to upset the balance in the body, and secondly, applicable only to those who have relatively strong motivation or strong-willed qualities. For example, for bodybuilders, low-carbohydrate diet (or “cutting”) is one of the mandatory stages of preparation for competitions.

Remember those four questions we asked ourselves in the section on mental preparation? If you need to quickly lose weight for a vacation or holiday, then you can use a “no-carb” diet, but most likely the kilograms will return. If you need a stable result, then give up harmful carbohydrates, gradually replacing them with healthy ones, and take your time. Sooner or later you will get rid of harmful carbohydrates in your diet, and your weight will begin to return to normal.

Hypersthenic physique

Other names: endomorph, brachymorph, Kapha dosha.

Hypersthenic women have the following body characteristics:

• lush rounded shapes;
• barrel chest;
• voluminous shoulders and short arms;
• wide hips;
• heavy wide bone;
• short and wide chest;
• average or below average height;
• soft loose skin;
• large breasts;
• strong short legs;
• short hands, feet and fingers;
• soft facial features;
• thin soft hair.

Delicious recipe!
Why is chicken broth harmful? The body type of a female endomorph is “apple” or “pear”; it is classified as complete.

Among the character traits of hypersthenics, the following are noted:

• tolerance;
• lack of aggression;
• love of comfort;
• slowness;
• increased appetite.

Endomorph women are prone to diseases such as:

• hypertension;
• diabetes;
• atherosclerosis and high blood cholesterol;
• obesity;
• respiratory problems;
• liver diseases.

The nutrition of endomorph women should consist of 50% protein, 40% complex carbohydrates and 10% fat, since the slow volume of substances leads to the accumulation of subcutaneous fat, which is difficult to lose.

Among sports, they should prefer yoga, callanetics, swimming, martial arts and intense cardio training to increase flexibility and get rid of excess fat.

Who are asthenics: distinctive features of ectomorph people.

A typical sign of asthenics is thinness. Even a rich diet that includes a significant proportion of sweets and baked goods does not always contribute to weight gain. Ectomorphs are usually tall, but occasionally people of average, even very short stature are also found. They have a poorly developed muscular frame, and there is almost no fat layer. The torso, face and limbs are elongated, elongated, and the shoulders and pelvis are narrow.

Asthenic men always suffer from underweight. Their bones are thin, their chest is sunken, and their ribs protrude. Female representatives with an asthenic body structure look more like teenagers. Such persons age early - due to too fast metabolism, muscles and skin atrophy untimely.

Surprisingly, the type of physique also affects the psychological characteristics of a person.

How to determine which type you are?

The easiest way is to measure the circumference of a woman's wrist below the protruding bone.

• Up to 16 cm – asthenic build;
• 16-18 cm – normosthenic;
• More than 18 cm – hypersthenic.

You can do without a centimeter. The thumb and middle finger of one hand clasp the wrist of the other hand below the bone.

• Fingers cover one another - ectomorph.
• Fingers touching each other - mesomorph.
• Fingers not touching – endomorph.

You can determine your body type by regularly observing your own body: for example, how quickly you gain and lose weight.

In fitness centers you can undergo special testing, which includes measuring certain physical data. This method is considered one of the most reliable.

Also, any trainer will be able to determine a person’s body type in two simple ways:

• in the first - by measuring the width of the elbow joint bent at a right angle and comparing it with the indicators;
• in the second - along the intercostal angle: the thumb and index finger are applied to the lower ribs in the lateral area, the resulting angle between the fingers indicates what kind of physique the person has:

• less than 90 o – hyposthenic;
• 90 o – normosthenic;
• more than 90 o – hypersthenic.

Who are asthenics?

The Greek particle "sthenos" means "strength", and when combined with the prefix "a" it means negation. Therefore, in fact, asthenic means powerless, weak. The human constitution is laid down even before birth and is predetermined by genetics.

Asthenics have not only certain external features, but also a unique psycho-emotional inner world, a special type of nervous system. Visually, asthenics are distinguished by thinness. Such people have thin bones, thin wrists and hands, narrow shoulders, an elongated pale face, and average or above average height.

The connection between the physical constitution and mental characteristics was first noticed by the German psychologist Kretschmer. He noted that people prone to dystrophy have a developed but extremely sensitive nervous system. The mental abilities of such people are above average.

However, excessive vulnerability causes them to become withdrawn and emotionally cold. Asthenics are characterized by increased fatigue and low resistance to stress. With excessively accumulated fatigue, asthenic people become irritable, explosive, suspicious and anxious.

Compared to other types (normosthenics and hypersthenics), asthenics are less resilient both physically and morally. Excessive social activity deprives them of energy, which, without proper rest, does not have time to recover.

How to calculate the optimal body proportions?

For this, the McCallum formula is used.

According to this technique, the circumference of the chest should be 6.5 times the circumference of the wrist. Hip circumference – 85% of chest circumference. Waist circumference – 70% of chest circumference, neck circumference – 37%, shin circumference – 34%, forearm circumference – 29%.

In women under 160 cm in height, body weight should be 10-15% below normal for her body type, or 3-5 kg ​​less than the weight calculated according to the Quetelet index.

Also, normal weight is determined by the fat fold on the abdomen 3 cm above the navel from the center line. The thickness of the fold should not exceed 2 - 3.5 cm. In a sitting position, folds should not appear on the stomach.

It is important to remember that “pure” body types in women are less common than mixed ones , thanks to diet and lifestyle, which make adjustments to their appearance. There are no bad or good body types, everyone deserves love, and, of course, improving your figure in the gym means taking care not only of beauty, but also of your health.

Stress management

Stress is an underrated topic when it comes to weight loss. If you've recently had a lot of stress, you'll lose weight more slowly as you lose weight.

Let's continue our line of advice

Tip 10: Avoid chronic stress.

Stress produces the anti-stress hormone cortisol.

If cortisol levels are high, it leads to belly fat. Additionally, blood sugar levels rise, making weight loss very difficult.

If you are on a crash diet, you may be exposed to high levels of stress. This will also lead to an increase in cortisol.

By the way! Cortisol is not your enemy. This is a hormone designed to reduce the harmful effects of stress. Cortisol itself isn't bad; it tells you how stressed you are. In this respect it is similar to cholesterol.

Here are some ways to significantly reduce your stress levels:

1. Meditate;
2. Move more at home or at work;
3. Listen to your favorite music;
4. Do not follow a radical diet;
5. Be in nature more often.

Tip 11

: Get enough sleep.

Sleep has a big impact on the weight loss process. Here are some facts:

• Lack of sleep increases the likelihood of obesity by up to 50%;
• Lack of sleep leads to fluctuations in the hormones leptin and ghrelin, as a result of which appetite is poorly regulated;
• People who miss 15 hours of their normal amount of sleep per week experience a 50-80% increase in cortisol levels.

A person needs at least 6-7 hours of sleep. For some - more, but not more than 9 hours. Here are some tips to help you sleep better:

• Do not use gadgets after 20:00. And don't watch TV. It’s better, of course, not to watch at all, but at least after 20:00;
• Avoid drinking caffeinated drinks in the evening, such as coffee, cola, tea;
• Go to bed at the same time;
• Don't look at the clock while lying in bed.

Hypersthenic and other body types

The hypersthenic body type is one of the three main options that are characteristic of the human figure. There are also normosthenic and asthenic body types. Other possible names for these body types are endomorph, mesomorph, and ectomorph, respectively.

In general, we can say that hypersthenics are characterized by the naturally largest physique, having developed muscles and a powerful skeleton. An asthenic person is the complete opposite of a hypersthenic person, having thin bones, undeveloped muscles and a thin figure. In turn, a normosthenic is an average body type, which in its characteristics occupies an intermediate place between a hypersthenic and an asthenic.

A person’s body type is determined mainly by his genetic predisposition to a particular body type and is given to him from birth. Of course, in the course of life, a person can slightly change the shape of his body, for example, by losing weight or gaining weight, gaining muscle mass. However, he is not able to radically change his body type.

Delicious recipe! Nebulizer solutions for cough and runny nose

How to start losing weight? Losing weight by body type

In total, there are three body types in nature - asthenic, normosthenic and hypersthenic. If you determine what type of figure you are, you can create an ideal life program that will allow you to always stay in shape. It includes a nutrition menu, which is a guarantee of successful weight loss, and sports activities that keep the body in good shape. As soon as your weight returns to normal, you can afford to eat your favorite foods, of course, in moderation. The main thing is not to upset the balance: tasty and high-calorie food is an effective workout.

Find out your secret to being slim! Do a test: clasp the wrist of your left hand with the fingers of your right hand. If your fingers overlap, you can safely be classified as asthenic. If your fingers close together, barely reaching each other, you are a normosthenic. Well, if they can’t reach and there is a significant distance between them, your body type is hypersthenic.

Asthenics have an intense metabolism, therefore, while leading an active lifestyle, they maintain a thin waist until old age. But for hypersthenics the situation is the opposite, the metabolism in their body is slowed down, so they sometimes gain weight very quickly. But everything can be fixed!

Expert commentary

Losing weight is a complex and time-consuming process that depends on many factors.

The most important factors are, of course, proper nutrition and exercise. To really see results, you need to completely change your diet, because 70% of success depends on nutrition. But the main thing here is not to overdo it, you need to ensure that the body does not starve. When the body suddenly stops receiving food, stress occurs. The body receives a signal that an extreme time has begun and begins to store all food in reserve.

With sudden weight loss, the skin may sag; in order for the silhouette to tighten correctly, it is important not to forget about massage. Now there are many different hardware techniques, for example LPG, which help get rid of cellulite, increase skin elasticity and reduce the fat layer

All this happens due to improved microcirculation, and fat deposits are healed due to the crushing of fat cells.

For a better result, an integrated approach is important, so in order to cleanse the subcutaneous fatty tissue of excess fluid and toxins, and crushed fat cells, you can do a lymphatic drainage massage. Any massage improves blood circulation, due to which oxygen better penetrates skin cells, accelerating regeneration, and that is why stretch marks and scars become less noticeable.

In the process of losing weight, it is important that you like your body, that you love it. Don’t forget about an integrated approach, proper nutrition, and sports and cosmetology will help you achieve results.

Features of hypersthenic physique

Features of the hypersthenic body type are manifested in all characteristics of the human body - from the structure of internal organs to the structure of the skeleton. So, as for the internal organs of a person, a hypersthenic person usually has a large heart, and his rounded chest determines the relatively high position of the diaphragm.

Its skeleton consists of large and heavy bones, and the bones of its limbs are usually not very long, as a result of which the hypersthenic has rather short arms and legs. Men of this body type usually have developed shoulders, and women have wide hips.

People with a hypersthenic body type are usually naturally equipped with a large amount of muscle mass compared to other body types. Due to this, the weight of a hypersthenic with a normal body mass index is usually 7-10% higher than that of a normosthenic. However, nevertheless, experts emphasize that it is hypersthenics who are prone to gaining adipose tissue: this is due to a rather slow metabolism, during which a significant part of the calories consumed is stored in fat. Therefore, people with this type of figure should not attribute weight gain entirely to “wide bones”: they need to carefully control their diet and exercise.

Men seeking to lose weight, gain muscle mass and gain athletic definition sometimes face a number of specific difficulties. But the whole point is that a set of training and a diet should be selected taking into account the physique characteristics of a particular person. Remember, knowing which type you belong to, you will be able to optimize the load and speed of obtaining a positive result.

Glycemic index

Continuing the story about carbohydrates, we need to mention one more thing that needs to be taken into account when developing the principles of a healthy diet - this is the glycemic index of the product (GI). The fact is that foods may contain approximately the same amount of carbohydrates, but these carbohydrates will behave differently when they enter our body. GI is one way to describe this difference, in this case based on the food's effect on blood glucose levels. The higher this influence, the faster the product is absorbed, the more insulin is produced, and the more energy is stored as fat.

In order to bring your weight back to normal and reduce the risks of cardiovascular diseases and diabetes, it is advisable to eat as few foods with high GI as possible.

GI is set on a scale from 1 to 100, where 100 corresponds to the body's response to pure glucose, accompanied by maximum insulin release, and 1 - minimal effect on blood sugar levels. Low GI foods are slower (and therefore long-term) sources of energy that do not cause insulin spikes and the transfer of energy into fat storage.

To determine the GI of a particular product, you can use tables that can be easily found on the Internet. I, for example, like the service on this site (although I am not a supporter of the Montignac method), and these signs on SportsWiki, but perhaps you will find something better.

Please note that low GI has nothing to do with portion sizes. For example, if the GI of watermelon is 75 and the GI of dark chocolate is 20, this does not mean that chocolate is healthier for weight loss than watermelon

The fact is that the GI values ​​of a particular product are calculated based on the effect of 50g of net carbohydrates. In order to gain these 50g, you need to eat 125g of chocolate or as much as 700g of watermelon!

Why do you need to know your individual body type?

Knowledge is also useful for those guys who decide to go in for sports. After all, the same training programs will not suit people with different body shapes. That is why the personal trainer of a newly minted athlete should also be aware of the type of figure of a man in order to competently develop a program of effective physical exercise training.

You also need to understand the characteristics of your own figure in order to know how to eat properly and lose weight or gain weight. After all, today there are a huge number of diets based on the structural features of the body. As a result, you will understand why different athletes gain weight in different ways, and each lose weight in their own way.

Features of performing work activities

Asthenic people have good intellectual potential. However, often natural timidity, some lack of energy and doubts in one’s own abilities become an obstacle to development.

Not all professions are suitable for asthenics. Therefore, it is important for such people to discern their strengths and correctly decide on the type of activity.

An aggressive environment where competition is strong and there is no room for emotions is not suitable for an asthenic. Running a business, active sales, or a political career are not for this type of person. Their abilities can be perfectly revealed in creative professions, art, as well as professions where it is necessary to show empathy and understanding towards people - educator, health worker, doctor, psychologist, social worker.

The main body structure options for guys

Each person is individual by nature. Any person from birth has one variant of body structure as the dominant one. For accessibility of study, all types of male physique, as well as female variations of the figure, are divided into the following three types according to the circumference of the wrist of the working hand:

• ectomorphic (asthenic) - less than 18 cm;
• mesomorphic (normosthenic) - 18-20 cm;
• endomorphic (hypersthenic) - over 20 cm.

To figure out which option to classify yourself in, let’s look at the main features of each type.

Among women

What types of female figures exist and why is it so important to know what nature has endowed her with? Everyone knows asthenic, normosthenic and hypersthenic.

Our physique is what is given from birth, laid down at the genetic level. And neither diet nor exercise can change it. How quickly we gain weight and how quickly we can lose it depends on our build. It depends on our body type which style of clothing to choose and which silhouette. And our character is also largely determined by our figure.

And, despite the fact that this is a physical characteristic, and it is passed down to us by inheritance, when we know our characteristic physique, we can influence our “problem” areas. This could be a properly selected diet, sports activities, clothing chosen taking into account our characteristics.

Asthenic version of the male body

An ectomorph is usually a skinny guy. Guys of this type have narrow wrists and ankles, minimal muscle tissue and virtually no fat. The main problem for such guys is gaining large muscle mass. In the body of an ectomorph, the calories eaten are burned instantly due to accelerated metabolism, and the absorption of proteins occurs very slowly. In order to gain even a little weight, such athletes have to eat heavily, sometimes in excessive amounts.

It is in this case that it will not be superfluous to use sports supplements: omega 3,6,9 acids, creatine, protein shakes. Be sure to also eat at night to avoid muscle destruction. It is better to set your training time within an hour (including warm-up). Eliminate cardio so as not to waste precious calories that will be needed to restore the body after weight training.

• There are no problems with excess weight.
• The wrist circumference of this type of people is 15-17.5 cm.
• Long arms and legs, sometimes it looks like lankyness.
• The body has a low percentage of fat and little muscle.
• Drying muscles is much easier.
• There are narrow zones throughout the figure: hips, shoulders and waist.
• Food is not good for future use (no matter how much an asthenic person eats, his weight still does not grow).
• Due to the elongated chest, the heart and lungs are also elongated.

Your favorite side dish may be brown or white rice. No need to overindulge in sweets. Protein is recommended per day (2-3 grams per 1 kilogram of weight).

Examples of ectomorphs among bodybuilding stars: Dexter Jackson, Frank Zane, etc.

Delicious recipe! Calcium content in butter

The best diets

There are many different diets: low-fat, mono, protein and no-carbohydrate. You can choose the one that you like best and which will be comfortable to follow. After all, if the diet contains an unloved product and it cannot be replaced, then such nutrition is unlikely to bring the desired effect.

Kefir diet

The most popular diet for weight loss is kefir. It exists in several versions:

1. Mono-diet, in which you can only eat kefir. 1.5 liters of the product should be drunk 5-6 times. You can follow this regime for no more than 3 days in a row.
2. You should drink 1.5 liters of kefir during the day, and also eat about 1 kg of vegetables or fruits. The duration of such a diet is no more than 6 days.

No carbohydrate diet

A low-carbohydrate diet gives good and quick results. The basic rule: reduce the amount of sugar and starch that enters the body with food. Carbohydrates can be consumed, but not more than 250 kcal per day.

On a low-carbohydrate diet you can eat:

• poultry, fish, meat;
• cheese and cottage cheese;
• vegetables;
• citrus;
• berries.

In addition to a limited diet, you must also follow several rules:

• after eating, you should not drink for half an hour;
• You can fry only in olive oil;
• You should eat in small portions: 5-6 times a day in small portions;
• After 20:00 no food should be taken.

The accumulation of excess body weight occurs due to bad habits such as a sedentary lifestyle and poor diet. Without turning to specialists for help, you can quickly lose weight at home by mustering your will and following the principles of dietary nutrition.

If you give up junk food and start playing sports, at least walking more, the excess weight will disappear unnoticed. For chronic diseases, it is not recommended to use strict diets for weight loss.

Normosthenic variant of the structure

The mesomorph has a fairly large skeleton and a natural athletic build. It is the normosthenic body type that is most suitable for bodybuilding; it is much easier for guys to gain muscle mass than ectomorphs, and fat burning occurs many times faster than for large endomorphs.

The muscles of this type of guy immediately respond to physical activity with accelerated growth, especially for beginners. As soon as such a man gives up and stops watching his diet, he begins to gain fat everywhere. You can easily get rid of it only by using cardio training and organizing a proper diet.

• Approximate wrist circumference 17.5-20 cm.
• Proportion of body parts and convex chest.
• The waist, hips and shoulders are of medium width (not very wide, but not narrow either).
• Excellent metabolism.

Nutrition for this group of men is easier than for everyone else, since with an initially normal physique, a special diet is not required, you just need to consume healthy, natural food.

A huge number of bodybuilders are mesomorphs: Arnold Schwarzenegger, Ronnie Coleman, Phil Heath.

Useful tips

Women and men with a similar body type need physical activity.
They need to build muscle mass, and then the metabolism will speed up on its own. After all, it cannot be said that they have a very strong appetite. No, such people, on the contrary, often limit their eating habits, which, unfortunately, has little effect on their weight. You should eat in moderation and eat only healthy foods with minimal sugar content. The amount of healthy fats should be no more than 25% of the total food. Such people benefit from split meals and small portions. Get up from the table feeling slightly hungry.

Hypersthenics are distinguished by a cheerful and friendly disposition. This often leads to such people being taken advantage of. You should be alert and not spread yourself thin. Author: Natalya Zorina

Hypersthenic version of the male figure

The endomorph is crumbly, its body is wide, round and soft. The hypersthenic body type involves short stature and short, thick legs and arms. The main feature of this group of representatives of the stronger sex is their fairly strong legs. This is why stocky athletes achieve good results by training primarily the lower torso (deadlifts, squats, etc.). Due to the fact that the metabolism is weak, weight can very easily increase, but the extra pounds are reluctant to go away. The main advantage of this type is an easy gain of muscle mass, but with it comes fat if weight gain occurs due to poor nutrition. Distinctive features of endomorphs:

• Wrist circumference is more than 20 cm.
• Stocky figure: wide hips, shoulders, waist, short legs.
• Short neck, fat deposits between the shoulder blades, on the stomach.
• A variety of sports supplements are not necessary; only the amount of protein in the diet should be sufficient.
• When training, do not forget about cardio training (or circuit training for fat burning) and watch what you eat.

Particular attention should be paid to nutrition. Many athletes make the mistake of completely giving up food and resorting to starvation diets. Fasting can “eat” both fat and muscle mass, and the lost weight soon returns, bringing with it more and more layers of fat.

An example of endomorphs among bodybuilding stars was Jay Cutler.

Nutrition rules:

The most important thing is to speed up your metabolism. That is, all efforts need to be put into creating the habit of eating right. The amount of light carbohydrates and fats in the diet is kept to a minimum. The emphasis is on “protein” products. Keep your blood sugar and insulin levels under control (this is also important!). On a non-workout day, have a light and slow breakfast immediately after waking up. We don’t eat before training, nor do we eat immediately after it. Protein in endomorphs is absorbed only by 30%, so it should be taken from sports nutrition. Nutrition plan: 60% complex carbohydrates + 30% proteins + 20% fats. Calorie limit for the day: A (weight in kg) x 30 = normal kcal. We eat 7 times a day and little by little. The best food “friends” are legumes, dairy products, chicken fillet and eggs with fish. The norm of complex carbohydrates should be consumed in the 1st half of the day.

Principles for determining the structure of the body

It is not correct to assume that male body types are limited to only three types. There are also intermediate, mixed options. In their pure form, endomorphs, ectomorphs and mesomorphs are extremely rare; more often you can find people with characteristic features of the two groups. In order to understand how to determine your body type, you need to know a few rules.

• Measure the circumference of the wrist of your working hand.
• Estimate the approximate width of your waist, shoulders and hips.
• Remember how quickly you gained and lost weight at the young age of 16-20 years old. With a good metabolism, no matter how much you eat, there is practically no excess fat, but with a slow metabolism, excess weight is already present at such a young age.

Based on the obtained indicators, determine membership in the group based on the structural features of the body.

Undoubtedly, from a genetic point of view, the ideal option for strength training is the normosthenic option. But for other men this is not a death sentence, and you shouldn’t give up. An asthenic body type requires increased nutrition and strength training to achieve the most attractive figure, while strong endomorphs need to monitor their diet and increase the emphasis on fat-burning exercises. 3 types of body structure - the initial basis for further work on yourself.

Relationship between body structure and temperament

The asthenic physique of women, men and children leaves an imprint on the characteristics of their behavior and character. Among asthenic people there are more hypochondriacs and melancholics, who are characterized by anxiety, lack of faith in their own strengths, a critical depressive outlook on life and timidity.

They cope poorly with stress and often become depressed. Belonging to such weak types of temperament is explained by initial physical weakness and difficulties in perceiving the world.

The problem with these people is lack of energy. Due to its absence, they cannot always cope with everyday and everyday difficulties and multitasking.

However, being melancholic and hypochondriac, asthenics usually adapt well to environmental conditions. Being intelligent and naturally gentle people, they often solve their problems together with stronger loved ones who accept them as they are.

How to gain weight for asthenics?

It is advisable for asthenics to consult with a nutritionist who will help create an individual program for gaining body weight.

It is necessary that more calories enter the body. However, you should not eat fast food, buns and sweets. It is better to include chicken, fatty fish, cereals, and nuts in your diet.

To gain weight, it is recommended to eat herring. This fish contains substances that promote protein synthesis and muscle building. Another product that helps you gain weight is sour cream.

The main principles of nutrition that promote weight gain:

• diversity;
• regularity;
• calorie tracking;
• the presence of feasible physical activity;
• compliance with the drinking regime;
• minimizing stressful situations.

How to lose weight for hypersthenics

Since the hypersthenic type accumulates fat deposits more easily than others and is the worst at parting with them, the problem of losing weight for these people is the most pressing. But before you begin a difficult and grueling struggle with your own figure, you should work on the psychological perception of your shape, because even if a hypersthenic person spends all his days in the gym and eats only cucumbers, his figure will still remain heavier and more voluminous than that of other types will be perceived as stocky due to the characteristics of the skeletal apparatus. The main task comes down to maintaining a healthy weight and finding the image and style that will maximally emphasize your personal individuality.

The main advice comes down to increasing physical activity (not only targeted sports, but also daily household activity), since it is they who speed up the metabolism. This is most important for hypersthenics, whose digestive tract is configured to quickly absorb calories and requires increased processing. The indifference to sports characteristic of these people can be overcome by signing up for group classes or competitive sections. The main thing here is to provide an element of exciting communication, when sports will only be an addition to an interesting conversation, without which hypersthenics feel quite depressed.

Exercises must be chosen so that the complex necessarily includes strength training, allowing you to adjust body proportions and speed up metabolism. Interval training programs performed every other day are highly effective.

The importance of providing constant physical activity is explained by the need to constantly build muscles - they consume most of the calories, even in the absence of movement.

It is necessary to remove foods containing starch, high amounts of carbohydrates, as well as foods with a high percentage of cholesterol and animal fat from the diet. A high-fiber diet that includes vegetables and greens is optimal. You should be careful when consuming fruits; the high percentage of sugars in many of them can neutralize all efforts and diets. It is optimal to eat a few pieces in the first half of the day, which will provide the necessary boost of energy for the day. The feeling of satiety with such a diet can be obtained through the consumption of protein, which will simultaneously provide materials for the formation of muscle mass.

It is necessary to exclude smoking, since it is poorly compatible with an active and sporty lifestyle and contributes to the deterioration of the respiratory and vascular systems, which are already subject to great stress in hypersthenics. In addition, smoking will reduce the effectiveness of training, and therefore the number of calories burned. Alcohol must be avoided not only because of its detrimental effects on overall health, but also because this product is high in calories.

Following a daily routine that involves eliminating stress and maintaining a balance of sleep and wakefulness will help you lose weight. Each body copes with stress factors in its own way, and if someone loses weight in a nervous environment, the hypersthenic person will unconsciously begin to lean on food and gain weight by eating up troubles. Therefore, it is important to ensure that all problems are resolved in a timely manner and distance from a psychologically uncomfortable environment.

Author : Practical psychologist Vedmesh N.A.

Speaker of the Medical-Psychological

Source

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Who is it

Hypersthenics are open and kind people who are able to quickly forgive insults. They do not have a feeling of revenge, even despite bright outbursts of discontent, and even jealousy manifests itself quite often, but always against the backdrop of deep patience. Before expressing dissatisfaction or taking radical measures, a person will digest the situation within himself for a long time, give others a second chance and silently wait for changes in a favorable direction.

Showing such tolerance and the ability to stoically endure any troubles in life is achieved through fortitude combined with a high level of emotional sensitivity. We can say that these people represent the sages of humanity, even at a very young age.

After all, it is attention to others, the ability to understand everyone’s motivation, combined with enormous inner patience, that helps them survive in any situation.

In social relationships, hypersthenics are characterized by quick and deep attachment, they tend to establish emotionally charged connections. Therefore, there is a tendency to quickly forgive the misdeeds of loved ones. For hypersthenics themselves, this trait often turns out to be negative, because experiences of inattention from significant people or quarrels with them can significantly affect peace of mind.

These people have a bright temperament, love to talk and often become the unspoken leaders or the heart of the company, while they rarely take on the function of formally leading a group of people. Natural charm and the ability to find an approach to every person makes hypersthenics attractive to society. Their spontaneity and openness in communication captivate anyone and make them feel like they are close to an old good friend from the first minutes of communication.

The breadth of soul and the ability to enjoy the current moment form in a hypersthenic a special attitude not only towards people, but also towards money and life in general. A bankruptcy situation is practically impossible for them, because these people know how to spend money for their own pleasure, easily and naturally. At the same time, they manage to create situations in which money is just as easily drawn to them.

An important feature for a successful financial situation is the same patience and some composure, thanks to which unjustified risks and hasty decisions are eliminated, but it is possible to maintain clarity of mind in stressful situations.

They are hospitable and able to create comfort in any environment, so a hypersthenic woman will make her home such that any guest, crossing the threshold, will feel protected and in a good position. Men are famous for their caring nature and constant striving forward, so if you need support and inspiration, then no one can organize it better than a hypersthenic person. And just like the ability and desire to create comfortable conditions for others, the hypersthenic’s own emotional dependence on the level of comfort is clearly expressed.

They are tolerant, always open to communication, guided by the opinions of others, easy to express and beautifully design their own feelings. These are the people who honor traditions, maintain family ties and are always ready to help.

How body type affects health

Health is one of the most important aspects in our life, and it is the type of physique that will tell you how to maintain a healthy mind in a healthy body.

How body types in men are related to health:

Physiological ailments of the thin type include stooping, contortion, nervous diseases, and a weak respiratory system. A particularly dangerous disease for them is cancer, which can develop due to nervousness. Such men are recommended to eat more greens, vegetables and fruits. Green tea and dried fruits are also very beneficial for them. Men with a strong physique are characterized by predominantly good health. Although there are some weak areas of the body here, this is digestion. So even those with the most ideal figure are advised to follow a diet and monitor the healthfulness of the foods they eat. Over the years, cardiovascular complications can occur. With age, there is a sharp increase in body weight, which can lead to diabetes. If a man has an athletic build, he is highly discouraged from abusing fried and smoked foods, as well as eliminating spicy foods from his diet as much as possible; he should not overeat. Smoking is also extremely dangerous for them due to the physiological characteristics of the body. For an endomorph, there is one main problem - excess weight. And other unfavorable influences may already form from it.

First of all, they need to monitor their blood sugar levels and pay attention to the cardiovascular system, since the body is predisposed to obesity. Such men are highly discouraged from smoking and drinking alcohol.

You should give up fatty foods and replace them with vegetables, fish, and cereals. Low-calorie foods will significantly reduce the risk of serious diseases.