Weight Loss Solutions by Body Type

Weight Loss Solutions: The Three Body Types

Before undertaking the process of weight loss it is important to learn about your body type (also known as somatotype). There are three basic body types, each reacting to weight gain and loss in a different way. Nutritionists, trainers, doctors and other health professionals utilize one’s somatype to support the design of a customized meal and training program. All body types can gain or lose weight but the degree and rate at which they do varies.

Most do not perfectly into a single body type category, but instead have qualities of at least two body types. However, while we may not fit a body type exactly, we will fit into one category better than the next and have a predominant body type. Ectomorphs tend to be long and lean and may struggle to gain weight or muscle. Mesomorphs are naturally muscular and tend to gain or lose weight easily. Endomorphs are typically pear-shaped, store fat easily and may have a difficult time losing weight. Let’s explore each body type further…

1. Endomorphs

Endomorphs generally have a smooth, round body, medium-large bone structure, small shoulders and shorter limbs. They usually carry their weight in the lower abdomen, hips, and thighs rather than evenly distributed throughout the body. This pattern of fat distribution makes it a bit harder to lose weight. Endomorphs typically have a difficult time losing fat with diet alone, so a well-rounded fitness program is a must for the endomorph. In general, endomorphs must commit to a lifelong program without overtraining. Building muscle comes easily for endomorphs; however, a slower metabolism and extra body fat make it much harder for endomorphs to stay lean. Endomorphs’ basic disposition is to take it easy and relax, but they must stay in motion almost every day to fight against the urge to chill out.

Endomorph Characteristics:

• Puts on weight easily, slow metabolism, and constant struggle to watch diet just to maintain weight
• Hips wider than shoulders
• Gains muscle easily
• Tends to store body fat in the lower abdomen and thighs
• Low tolerance for carbohydrate-rich foods

 

Weight Loss Solutions for Endomorphs:

• Light weight, high rep workouts are effective for toning
• Consistent, high intensity cardio at 80% of the maximum heart rate (4 times per week or more)
• Time carbohydrates post-workout
• Eliminate alcohol and decrease starchy carb intake
• Eat 25-30g protein with every meal
• Paleo style meal plans are particularly effective for endomorphs

 

Famous Endomorphs:

Jordin Sparks, Kim Kardashian, Scarlett Johansson, Beyonce, Jennifer Lopez

2. Mesomorphs

Mesomorphs don’t have to worry too much about what they eat and they can gain muscle mass and lose weight fairly quickly with relatively easily. This combination allows the mesomorph to achieve fantastic definition of the body. However, as easily as you lose fat, you gain fat also. Janet Jackson is a good example of someone who has struggled with fluctuating weight, but when determined is able to lose weight relatively quickly and look incredibly defined and boast amazing abs.

Mesomorph Characteristics:

• Stores fat evenly and has a flat stomach
• Has the ability to gain muscle quickly
• Naturally muscular with medium-sized bone structures
• Can easily lose weight and gain weight

 

Weight Loss Solutions for Mesomorphs:

• Weight training should be hard and heavy, but with enough variation to shape and not bulk.
• Rest time should be 30 seconds to 1 minute between sets.
• Eliminate alcohol and decrease starchy carb intake
• No major challenges for mesomorphs to lose weight. Balanced nutrition of approximately 40% carbs, 30-40% protein and 20-30% fat works for most. For weight loss, a calorie deficit of 500 calories from diet from maintenance intake is all that is needed.

 

Famous Mesomorphs:

Madonna, Jessica Biel, Jennifer Garner, Janet Jackson

3. Ectomorphs

Ectomorphs tend to have a “fast metabolism” compared to the average person and have difficulty gaining weight regardless of how much they eat. They often tend to be picky eaters with small appetites and have most likely been thin their entire lives. This body type has a small bone structure, narrow shoulders, flat chest, narrow waist and hips, small wrists, skinny ankles, and an overall linear ruler body type. Sometimes, but not always, they’re a bit on the lanky side with longer than average limbs and longer than average muscle belly length.

Ectomorph Characteristics:

• Find it hard to gain weight, fast metabolism
• Narrow hips, long arms and legs
• Small bones and joints
• Inherent capacity for cardiovascular endurance

 

Weight Loss Solutions for Ectomorphs:

• Lift Heavy
• Rest longer between sets 2-3 minutes.
• Eat 5-6 times per day
• Eat carbs with every meal

 

Famous Ectomorphs:

Gwyneth Paltrow, Kate Moss, Audrey Hepburn, Taylor Swift, Zoe Saldana