In recent months I’ve taken a deeper dive into this subject after trying a different approach to my fitness backfired. While I have always known it seems to be harder for me to lose weight, I have struggled to understand why this is over the years, and what I can do about it. As I’ve learned more about the different body types, I’ve gained some insight on my own challenges as well as ways to work with my body type.
Today I am talking about the three different body types, also referred to as somatotypes, and why it is so important to understand what yours is when it comes to weight loss and/or body re-composition. Without knowing your body type you may be spinning your wheels trying to follow a weight loss or fitness program that is based on a completely body type from yours, like I have done numerous times. Even some of the programs that claim to provide a custom approach, don’t actually customize based on your unique body. I’ve been conducting some research on this in recent months and today I am discussing the three different body types, or somatotypes and why knowing yours is important for your body goals. So, here’s what’s in today’s episode:
- Somatotypes
- Ectomorph.
- Mesomorph.
- Endomorph.
- How to find out what your somatotype is.
- How to work with your somatotype to maximize results.
At 44 I have quite the collection of things I’ve learned the hard way, especially when it comes to weight loss and body re-composition. The past several years have been no exception. I’ve always known my body is more resistant to weight loss, but I resisted accepting this at times. I’ve even been told it’s “just in your head.” Another lesson learned the hard way; it is not always “just in your head,” and this is coming from someone BIG on mindset.
There’s a lot of programs out there right now talking about “no cardio.” This seems to be a really big push in the fitness industry right now. Even though I have always known my body is very resistant to releasing body fat, I have struggled to find a way to overcome this. Having tried everything, I also tried doing what the industry has been pushing in recent years, no or very little cardio.
I figured perhaps doing too much was the problem as many of these programs claim. I had been stuck at the same weight for several years, so figured I had nothing to lose but the stubborn number that wasn’t budging despite my efforts. So, I committed to following the just lift weights and doing little cardio, other than walking. I gave it a year plus, and, well I broke plateau, but instead of losing, I gained. I gradually lost the muscle tone I had worked so hard to maintain as my body gradually started storing fat. Granted there were other factors at play like stress from moving to a whole new state and literally rebuilding my life, but I didn’t miss a workout through all that and I continued to track my food and eat right.
After doing more research, I went back to re-reading about somatotypes. I found out what mine is and that was my aha moment. My body type does not respond well to low to no cardio. My body type needs cardio, at least if I want the composition I seek. Based on this research and based on lots of tracking and trial and error to see how my body responds. I have finally started reversing the effects of spending a year “trusting the process” of not doing cardio, after months.
I’ve learned about the three somatotypes, and focused on mine in particular. I’ve learned my body type is great at putting on muscle, but even better at holding on to fat. I’m learning I need both weightlifting and cardio, combined with the right calorie deficit and macros in order to re-composition my body type. I’m also learning how to “trick” my metabolism to mitigate my body’s programming to hold on to fat.
This is why it is so important to be aware of what your body type is and to work with your body type by customizing your diet and exercise to align. Many programs out there claim to do this, but when you get in them, you find out they don’t; not really. They are either using the same workouts across the board, the same food plan across the board, or both. This is why I’ve incorporated all that I have learned, including how to align with your specific body type into my program, which I’m launching very soon. But for today, let’s get into what somatotypes are and how to maximize your efforts based on your unique type.
- Somatotypes.
This term and the concept of different body types goes back to the 1940s. It was introduced by a psychologist named William H. Sheldon, who posited that people’s bodies fall into three categories. Each of these speaks to body shape and how it metabolizes food and other physiological properties. - Ectomorph.
The first of the three somatotypes is ectomorph. This is a slender body type; naturally slim and lean, with a narrow frame. This type is characterized by naturally low body fat levels and a fast metabolism, making it difficult to gain weight, including muscle mass. - Mesomorph.
This body type is distinguishable by a naturally muscular or athletic build. The frame of the body is broader and these body types tend to be very strong, with strong bones. Of the three body types, mesomorphs have the more balanced muscle to fat ratios and gain muscle easily. - Endomorph.
This body type is characterized by more body fat, appearing softer. The endomorph has wider body frame; wider hips and shoulders. It is easier for this body type to gain weight in terms of both muscle and body fat. This body type also tends to have a slower metabolism and the body is not only more resistant to fat loss, but also more inclined to store body fat, even with diet and exercise. - How to find out what your somatotype is.
First understand that this is a fairly general way of categorizing body types; so, not everyone will fit perfectly into these different categories. It is also worth noting that, like most anything else out there, the concept of somatotypes has its share of critics However, this is very helpful to look at and take into consideration if you have been disciplined in your efforts to re-composition your body, be it to add mass or lose body fat. So, if that is the case, it is worth finding out what type you most align with. You can determine your type by looking for body type quizzes. You can do this with a simple google search and find several different resources for this. - How to work with your body type to maximize results.
Once you have determined the type you are, you can then look at how you can adjust whatever you are doing to work with your body type. For example, if you are wanting to gain muscle mass or shape, but finding it difficult, look at approaches that work well for ectomorphs. If you are an endomorph, like me, then start making adjustments for how you can maximize your efforts to lose excess body fat.
So, those are three somatotypes and what you can do for yours. I will be talking more about approaches for re-composition based on each of these in next Sunday’s episode, so tune into that one for more information on this.
Alright, that is a bit about the three body types. Next week I will be going into more about aligning with your type in your body goal efforts. As always, I would love to hear from you, so please share your thoughts in the comments. If you find this helpful and want to continue the pursuit of faith, fitness, and joy with me, please like and subscribe. You can also check out the Faith Fitness Joy podcast and join the Faith Fitness Joy Facebook group. Thanks for stopping by and I hope to see you in the comments and on the socials!