How to determine your body type - endomorph, ectomorph or mesomorph?

An athletic physique is not only the result of training, but also a gift of genetics. For example, a mesomorph naturally has an athletic build. An ectomorph, due to its natural thinness, has sculpted abs, while an endomorph is usually successful in strength sports.

How to determine your body type - are you an athletic mesomorph or an endomorph who easily gains excess weight? Below in the material you will find a summary table of male body types with recommendations for choosing a training strategy and nutrition.

How to find out your body type?

We also note that modern science is very critical of the theory of body types. Ultimately, there are no clear and unambiguous criteria by which a person belongs to exactly one of them. There are always exceptions and individual differences.

In some people (most often women), the top of the body may have characteristics of one body type, and the bottom - another. This is why it is extremely difficult for the average person to determine whether they are an endomorph, mesomorph or ectomorph. In addition, nutrition also plays a role during adolescence.

Let us recall that William Sheldon, the author of the theory of body types, practically does not meet with somatotypes. In real life, a given person is a combination of all three body types. In total, the scientist identified more than 200 possible body types.

// Continuing the topic:

three body types - do they really exist?

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The training and nutrition strategy that he needs to create an athletic figure depends on what body type predominates in a person. However, most people combine the characteristics of all three body types - but in different proportions.

To clarify contraindications, consult a specialist.

Scientific sources:

William H. Sheldon, Barbara Honeyman Heath and the Struggle for Hegemony in the Science of Somatotyping, pdf
Somatotyping, antimodernism, and the production of criminological knowledge, source
Somatotype Profile and Body Composition of Players from the Mexican Professional Basketball League, source
Body composition and somatotype of judo athletes and untrained male students as a reference group for comparison in sport, pdf

External differences

Although somatotypes differ from each other in a number of parameters, each representative has its own advantages and disadvantages. There is no absolutely ideal or losing body type. It is not difficult to understand which of them a person belongs to, and disadvantages can easily be turned into advantages.

An ectomorph is distinguished by tall stature and thinness, low muscle mass and insignificant reserves of subcutaneous fat. Due to thinness, with optimal physical activity, muscle relief is clearly visible. The limbs are mostly thin and long, which ensures their owner is tall. Intensive metabolism does not allow him to gain body fat, but also does not contribute to the rapid development of muscles. To achieve a good result, they need to exercise according to a special training program with an emphasis on basic exercises.
Mesomorphs have an athletic figure. They have average height and generally average indicators in terms of the ratio of body fat and muscle mass, average limb length, and an optimally balanced metabolism, allowing them to train effectively. This metabolism allows you to relatively quickly get rid of excess fat and build high-quality muscle mass. This is the ideal body type for bodybuilding. Their body is very defined and, with a responsible approach to training, develops evenly and balanced.
The endomorph has a stocky figure. He may be full and not very tall. Along with an increased amount of subcutaneous fat, he has greater muscle mass. The limbs are short and quite dense. The strength and endurance indicators of representatives of this somatotype are very high. They have a slow metabolism, which prevents them from losing weight effectively. However, this is a positive point in maintaining muscle mass at the proper level.

Growth rate

A woman's height plays an important role in determining her ideal weight. For a long time, the following gradations of women’s height were considered classic: - low - 150 cm and below; - below average - 151-156 cm; - average - 157-167 cm; - tall - 168-175 cm; - very tall - 176 cm and above.

In the last quarter of the 20th century. In connection with acceleration, changes were made to this scale: for women with large bones and a normal body type, average (normal) height can be considered from 166 to 170 cm, and for thin-boned women - from 168 to 172 cm.

“Oval” (aka “Ball”, “Orange”, “Watermelon”)

Immediately resist the temptation to turn your figure into some kind of “wedge” or “rectangle” - the goal is unattainable, and intermediate options will look bulky and awkward. Your figure is unique, and we will add charm to your appearance through other means.

Our main goal is to visually elongate your silhouette and emphasize your charisma.

This will help us:

three-piece suits, loose-fitting jackets made of soft fabrics;
knitwear instead of jackets with a stiff shoulder belt;
straight or slightly tapered trousers;
small vertical stripes on shirts, trousers or suits;
suspenders instead of a belt;
high-waist or mid-waist trousers;
sets of clothes in one tone.

Avoid contrasting shades and rigid shapes, clear lines

Do not draw attention to the stomach with belts and prints in this area

Believe me, for many ladies your type of appearance seems no less attractive than the wedge-shaped one, which is considered the standard.

When choosing clothes, it is not enough to take into account your body type

It is necessary to take into account proportions, height, body features (long arms, short neck, etc.)

If you manage to take into account all the subtleties, you yourself will be stunned by your transformation. Those around you will also rush to express their admiration for you. And image, whatever you say, is the key to success.

Healthy lifestyle

Probably everyone has at least one friend or girlfriend who can eat everything and not gain weight. But sometimes it’s the other way around, they seem to be watching their diet, but any extra piece eaten immediately goes to the side.

What is this connected with and why does this happen?

Solovyov index

The Solovyov index is an indicator that allows you to determine your body type. It is equal to the circumference of the wrist in centimeters.

That is, a person by nature already has a certain constitution, proportions and body shapes, and by measuring the girth of the wrist, you can easily find out what type of physique is typical for each person.

Classification of body types

There are three main body types that directly affect the shape of a person's body. Body type depends on heredity and is a constant characteristic that can and should be taken into account, but cannot be changed.

Who is a mesomorph: description of the body structure of men and women, photo

The mesomorphic (normosthenic) body type is as close as possible to the average statistical characteristics of the human body. The lucky ones belonging to this type are distinguished by an athletic build with the following general features:

a small amount of subcutaneous fat, which is evenly distributed throughout the body
slim, athletic and compact body
medium width with skeleton and bones
well-developed shoulders, which are often square in shape
proportional body and limbs
developed muscles
elastic belly
good endurance
balance of the sympathetic and parasympathetic nervous systems
normal metabolism, which allows you to maintain a fit and slim body with proper nutrition
the ability to quickly lose weight and build muscle with the help of workouts and diets
usually with a well-defined lower jaw
coarse hair

It must be said that, despite the natural athleticism, the mesomorphic type has the ability to quickly gain not only muscle, but also excess fat. Therefore, they need to adhere to a healthy diet.

Mesomorph physique

Mesomorphic men often achieve success in bodybuilding, as they are true natural athletes, whose typical features are:

massive cubic head
wide protruding chest
trapezoidal body with a narrow pelvis
predominance of the torso over the abdominal region
wide shoulder span
muscular limbs
possession of natural strength
rapid muscle growth

Women of a mesomorphic body type are the happy owners of a proportionate, slender figure, which is characterized by the following:

legs are generally longer than the upper body
shoulders slightly wider than hips
average or above average height
"curvy" and body relief
The body type is usually “hourglass”, and in cases of excess weight gain – “apple”

Mesomorphs are people of action who are often endowed with the following qualities:

aptitude for leadership
courage
assertiveness
ambitious
love for active walks and sports
adventurism
self-confidence
pain tolerance

Mesomorphic type

The mesomorphic type most often suffers from diseases:

digestive system
respiratory organs
rheumatism
high blood pressure

Popular mesomorphic people:

Bruce Williss
George Clooney
Arnold Schwarzenegger
Hugh Jackman
Sylvester Stallone
Madonna
Anna Kournikova
Sydney Crawford
Tina Turner
Halle Berry

Why is this information needed?

Understanding your somatotype is a very important step. It has been proven that body type influences the development of an individual training program and diet.

The difference in somatotypes shows how differently representatives of these three physiological categories should train and eat, and what goals they should achieve.

In order to choose the optimal frequency and program of physical activity for yourself and create the right menu, you need to study your somatotype.

Many people who are prone to obesity dream of an ideal figure. Often they do not understand that nature has endowed them not only with a special metabolism, but also with a skeleton of a certain width.

Therefore, endomorphs, in particular women, must realize the impossibility of transforming a massive skeleton into a thin doe, no matter how much effort it costs them. This knowledge will help them come to terms with some of the characteristics of their body and turn imaginary shortcomings into advantages. After all, as you know, curvy shapes and a rounded silhouette are very feminine and seductive in the eyes of the opposite sex. By following a diet and moderate exercise, you can make your body truly beautiful, regardless of your figure type.

The same goes for ectomorphs who suffer from lack of muscle mass. But knowing the characteristics of his body, a naturally thin person can achieve good results in sports and create an elegant, sculpted body. And excess weight and shortness of breath definitely do not threaten him.

The luckiest of all seems to be the mesomorph, because thanks to moderate indicators of mass, volume, metabolism and general abilities, he best adapts to stress and diet. However, he should not become arrogant and lazy, because the risk of gaining excess weight and losing muscle is still present.

Who is an ectomorph: description of the body structure of men and women, photo

The human physique is a genetically programmed set of characteristic features of the body, which include:

proportions of body parts
skeletal features
volume of muscle and fat tissue

There are several classifications of the human body structure. One of the most popular is the system of Professor William Sheldon, who identified three main body types (somatotypes), which differ as much as possible from each other in their structure:

ectomorphic
mesomorphic
endomorphic

According to Sheldon's theory, throughout a person's life, a person's body size and appearance may change, but not their type - it remains unchanged. In addition, according to many psychologists, our appearance directly affects our inner world. And there is a strong relationship between the structure of a person’s body and his psychological state.

Ectomorph

The ectomorphic (asthenic) type of men and women is characterized by the following body structure features:

long limbs with thin, fragile bones
relatively short body
narrow shoulders and hips, almost equal in width
elongated wrists, palms, fingers, ankles, feet
small muscle mass. At the same time, the muscles have an elongated shape, which is very difficult to give volume to.
high metabolism, as a result of which excess weight is not gained throughout life, even if a person eats quite a lot
elongated face with a high forehead, weak jaw and thin nose
generally fine hair
narrow chest
predominance of the activity of the sympathetic nervous system, which can provoke surges in blood pressure
low body fat
the ability to easily and quickly lose excess weight if necessary

With age or poor nutrition, fat in ectomorphs is deposited in the waist area, and is not distributed evenly throughout the figure. To gain muscle mass, it is better for such people to give up cardio training and replace it with strength training.

Ectomorph after training

Men with this type of build differ:

tall (often called “lanky”)
long legs and arms
narrow waist
elongated chest
small volume of muscles, which, however, with sufficient training, easily become sculpted and beautiful
difficulty building muscle

External features of an ectomorph woman:

slender and fragile figure
graceful elongated neck
flexible body
due to the lack of roundness, it may look somewhat angular, like a teenager
weak stamina
lack of muscle strength and fatigue
due to the shortened upper body, it seems that the legs grow “from the ears”
small breasts and buttocks
body type – “rectangle”

Ectomorphs have the following character traits:

love of solitude
sensitivity, which can develop into neurosis
restraint
secrecy
non-standard behavior
suspiciousness
thoughtfulness
artistry
alcohol resistance

Diseases that people of the ectomorphic type are often susceptible to:

gastritis and stomach ulcers
hypotension
vegetative - vascular dystonia
metabolic disorders
nervous disorders

Ectomorph physique

Famous representatives of the ectomorphic body type:

Bruce Lee
Brad Pitt
Edward Norton
Justin Timberlake
Kate Moss
Audrey Hepburn
Nadya Auerman
Cameron Diaz
Paris Hilton

Who is an endomorph: description of the body structure of men and women, photo

The endomorphic (hypersthenic) structure gives a person a fairly obese, dense body, which is characterized by the following features:

spherical body shape
medium or short height
round head
wide hips and shoulders
short limbs
large massive skeleton
heavy bones and joints
rather weak arms and legs
developed but flabby muscles
excess subcutaneous fat
high levels of testosterone and insulin in the body
prevalence of the parasympathetic nervous system
low stamina and frequent bouts of fatigue
ability for short but very powerful power movements
slow metabolism, as a result of which the calories consumed are almost immediately stored in excess subcutaneous fat, which is very difficult to get rid of
presence of a tendency towards obesity
fat tends to be deposited in the abdomen, hips, sides, and shoulders
big round belly
slow weight loss

To have a good figure, representatives of this type must carefully monitor their diet (limit carbohydrate intake) and be sure to engage in cardio exercises.

Endomorph men are distinguished by the following external characteristics:

stocky and strong, with a short neck
despite developed muscles, due to the high content of adipose tissue they look quite massive
have full shoulders that taper sharply at the extremities
have a wide chest

Endomorph

Women of this type look very sensual, attractive and have the following characteristics:

the splendor and softness of the contours of its forms
large round breasts
short but strong legs
wide, full hips
usually lack of waist
shoulders, which are usually narrower than the hips
body type – “pear” or “apple”

Psychological traits of people of the endomorphic type:

friendliness and tolerance towards others
love of comfort
lack of aggressiveness
need for love and encouragement
slowness
relaxation
ability to fall asleep quickly and easily
increased appetite

Ailments often found in the endomorphic type:

diabetes
atherosclerosis
stomach diseases associated with high acidity
liver disease
high blood pressure

Star representatives of endomorph personalities:

Danny DeVito
Russell Crowe
Oprah Winfie
Jennifer Lopez
Beyonce

Rectangle

Women with this type of figure have breasts and hips of equal volume, and their waist is weakly expressed or not expressed at all (for example, if with a chest volume of 92 centimeters, the waist is more than 70 centimeters).

This body type is more athletic and sporty than, for example, an hourglass, and an insufficient waist curve can be visually increased. In order to emphasize the features of such a figure, you just need to maintain the harmony of the shoulders and hips, visually narrowing the waist. This effect can be achieved by creating additional volume in another part of the body.

Will do

Fitted outerwear, coat with a belt.
Tops with thin straps, blouses with puff sleeves.
Jackets or outerwear with straight shoulders.
Dresses without straps or with a wrap.
A-line skirt, sun or with a slit.
Tight-fitting trousers or jeans with a mid or low rise.
Classic straight trousers or capris.

Won't fit

Baggy or oversized clothing.
Clothing that excessively reveals the abdominal area.
Straight styles of outerwear or dresses.
T-shirts, sleeveless or crew-neck tops, turtlenecks.
Leggings, pencil skirts.

Stars with a “rectangular” figure: Nicole Kidman, Keira Knightley, Cameron Diaz, Anna Kournikova

Harmony of horizontal lines

Having found out the norms of vertical proportions, you can begin to determine the horizontal proportions. First you need to measure the circumference of your chest, waist and hips. Traditional standards for fashion models (90-60-90) are good for tall beauties performing on the catwalk. A short, plump woman who wants to look stately and attractive should strive for different standards.

For women with a normal body type, the ideal ratio is where the chest circumference is equal to half the height plus 2-5 cm. To determine the bust size, you need to measure the chest circumference and add 8-10 cm to the resulting result. To calculate the ideal waist size from the height indicator should be subtracted 100-105 cm. The size of the hips should exceed the waist circumference by about 30 cm.

For thin-boned girls, a ratio in which the chest circumference is 84-86 cm, and the bust circumference is 4-6 cm larger than these values, can be considered normal. The waist of such girls is usually thin - 60-64 cm, and the hip circumference is about 30 cm larger. In women with a large-boned body type, these figures are significantly higher. So, the chest circumference should exceed half the height by 8-10 cm; to determine the bust circumference, another 8-10 cm should be added to the chest circumference. With a height of 166-168 cm, a waist with a circumference of 70-76 cm would be ideal; The hip circumference should be 25-28 cm larger.