What many do not realize is that we are all unique. One size does not fit all especially as it relates to an athletic training program that works for you. There are many factors that play a part in how we grow muscle, lose fat and get better conditioned. How quickly those things happen are due to a variety of factors, as well. One such physical phenomena that we need to be aware of as put together a program for ourselves is our body type.

What is body type? Dr. William H. Sheldon introduced the theory of Somatypes back in the 1940’s. His theory described three basic body types: Endomorph, Mesomorph and Ectomorph. There are many in the training world that pay very close attention to body types and adhere to the core belief that body types play a part in how the body responds to training and nutrition programs. Understanding what body type you are can help explain some of your frustrations with your program and can assist in building a better diet and athletic training plan.

According to Sheldon, the endomorph body type is characterized as a body with more fat. It is solid, more or less, but soft. This body type would gain fat pretty easily as well as muscle. It is a type that is shorter with thicker arms and legs. Muscles are generally strong especially in the upper legs. An endomorph typically is stronger in workout routines that emphasize the use of the legs.

An endomorph is also characterized as having more of a slower metabolism and finds it hard to lose fat. Even though this type can gain weight easier, like muscle, it can also gain fat quicker, too. Strength training should be done here to gain more muscle and less fat. The biggest concern is the challenge in losing fat. In weight training programs, using a more moderate weight with less time in between sets seem to work better. You want an improved muscle to fat ratio. Training programs with cardio is what is also needed here. The emphasis is not simply on weight training. Frequent, smaller meals make more sense here, as well. These steps should increase the metabolism, which for endomorphs, is a challenge.

The mesomorph has a more athletic type build, usually having a larger bone structure and larger muscles. Mesomorphs can gain muscle very quickly, also, but they can also gain fat easier than ectomorphs, so they have to be careful on the calorie intake. These men and women generally respond better to weight training. If you are just starting out, you a mesomorph will see gains very quickly. With having to watch the calorie intake, however, these body types respond best to a combination of both weight training and cardio work.

Ah, last but not least, is the ectomorph. This is the stereotypical skinny kid getting sand thrown in his face on the beach. All kidding aside, this body type is basically a light build with lean muscle. It is more of a small frame and bone structure. Generally, ectomorphs have a “fast” metabolism, and for them it is hard to gain weight. This body type needs to concentrate on strength training workout routines that are fast and focused, usually zeroing in on larger muscle groups. Other than for general conditioning, cardio is not an emphasis for an ectomorph, since they find it easy to lose fat and keep lean muscle. Ectomorphs are generally better endurance athletes than traditional body builders, but that does not mean that these guys and gals cannot be a part of the body building scene, as well.

Most individuals are a combination of either ectomorph/mesomorph or mesomorph/endomorph. Can you find yourself in any of these descriptions? Knowing what type you are can give you a better clue as to how you need to train, depending on what your goals are. Every insight you can have on your own body creates an awareness that you can use to make positive gains in your overall athletic training program. Once you have a positive outlook on what you are doing, that is fuel for your desire to continue on and optimize your program.