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The 3 body types: What your body type tells you about your diet
What body types tell us about our diet.
Ectomorph, mesomorph, endomorph.
Tell me which of the 3 body types you have and I'll tell you how you look good naked?
Few people know that the body type model ofPsychologists was developed …
... and now in the Sports Science and is used in the fitness area to give training and nutritional recommendations.
Sounds strange? It is.
And when used properly it can actually be useful.
In this article you will learn:
- Why you should know the model of the 3 body types.
- Ectomorph, mesomorph, endomorph - which body type are you?
- How to adapt your diet to your body types.
- What your physique can tell you about your carbohydrate tolerance.
- When you should use the body type model - and when not.
Have you ever wondered why some people can tolerate more carbohydrates than others? Then read on.
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Why should you know your body type?
"Recognize yourself!" - Inscription on the Temple of Apollo at Delphi 1
There is neither THE One-size-fits-all nutrition still exists THE ultimate training plan that is perfect for every person in every situation.
Sure, “Scheme F” would make a lot of things easier - at least on paper.
But do you like to be locked in a straitjacket? At least I don't.
The good news:
There is enough space to find a lifestyle that you can make progress with AND feel good about yourself.
Models like that of the 3 body types will help you find this way.
They give you a useful starting point from which you can dare your own experiments.
If you don't know the model of body types and its limits, then you may be missing the crucial piece of the puzzle to make progress again - especially if you are no longer a beginner.
But if you accept the 3 body types for what they are - a model and not a law - then you can use it to better understand your body, to find the optimal nutrition and the right workout for you.
Determine body type: what are the 3 body types?
Many people believe that “body type” is all about looks.
In fact, the distinction between body types (“somatotypes”) comes from psychology. The researchers hoped to be able to infer a person's character from their physique. 23
This connection between characters is, however, highly controversial.456
However, the somatotype model is still used today in sports and human medical examinations
In fact, your body type can provide you with valuable information on how you react to certain foods, which hormones you release and how your sympathetic nervous system responds
Different body types can indicate differences in metabolism.
Depending on the body type, the ability to build muscles should also differ.1213
In the literature, three basic body types - so-called “somatotypes” - are distinguished: 14
Only a few fit exactly in one of the three drawers.
Many people are mixed types.
Your physique is not static - regardless of your predisposition:
You can change your appearance - with the right training and a balanced diet.
Bodybuilders are often mistaken for a “natural” mesomorph because their endomorphic or ectomorphic predisposition is not noticeable through proper training and a conscious diet.
Likewise, an ectomorph can do something in the middle of the body due to a lack of exercise and poor nutrition soft has become meso- or endomorphic.
Most of us should still be able to assign ourselves to one of the following three groups.
Body types # 1 - ectomorph
An ectomorph has a slim build - like a typical ultra runner: 15
- short torso,
- long arms and legs,
- narrow feet and hands,
- little body fat,
- narrow chest and shoulders.
Hard gainers usually have an ectomorphic body type.
An active thyroid and an active sympathetic nervous system are usually characteristic.
The ectomorph is associated with an increased metabolic rate and higher carbohydrate tolerance.
Those who have an ectomorphic physique usually get along best with a higher carbohydrate content in their diet.
The macronutrient distribution for the ectomorph could look like this:
- 45% carbohydrates
- 35% protein
- 20% fat
However, it is not a good idea to stress yourself excessively with macronutrient distribution.
It's best to just remember: "More carbohydrates, less fat."
Body types # 2 - mesomorph
A mesomorph has a medium bone structure and an athletic body - like a gymnast or sprinter: 1516
- long torso,
- V-shape for men, hourglass-shape for women,
- bigger feet and hands,
- Body fat mostly only on the stomach and hips,
- broad chest and shoulders.
The mesomorphic body type is characterized by a naturally higher level of testosterone and growth hormones.
The mesomorph tends to build muscle more easily and can maintain a low percentage of body fat more easily.
Anyone with a mesomorphic physique usually gets along best with a balanced macronutrient profile in their diet.
For example, the macronutrient distribution for the mesomorph can look like this:
- 35% carbohydrates
- 40% protein
- 25% fat
Again, you shouldn't stress yourself too much with the numbers.
Body types # 3 - Endomorph
An endomorph has a wider bone structure, more body fat, and weighs more: 15
- short arms and legs,
- soft muscles,
- rounder physique,
- strong fat storage,
- wide hips.
American football players and weightlifters are often endomorphic.
Where the "ecto" burns excess calories easily through its urge to move, a calorie increase does not seem to automatically cause the "endo" to increase its calorie consumption.
An excess of calories therefore leads to fat storage in the endomorph more quickly.
It is easier for the endomorph to store energy - in the form of muscles and in the form of fat.
This can also mean that the endomorph has a lower tolerance to carbohydrates.
Those who have an endomorphic physique usually get along best with a higher fat and protein and a lower carbohydrate content in their diet.
The macronutrient distribution for the endomorph can look like this:
- 20% carbohydrates
- 45% protein
- 35% fat
Here, too, the numbers are only indicative.
The idea is: more fat and protein, but fewer carbohydrates.
You should know this before you adapt your diet to your body types
When asked which diet is the right one, I usually recommend the following:
Experiment with different diets until you find one that makes you feel good.
If you want to reduce the “trial and error” part when experimenting, you can start with the above recommendations for your body type.
You should note the following:
The more active your lifestyle, the more carbohydrates you can tolerate.
Regardless of which of the 3 body types you have.
So it is a good idea to eat the majority of starchy and simple carbohydrates when you are most active.
How many carbohydrates are good for you?
As already mentioned, everyone's sensitivity to carbohydrates is different.
Some people may accept that they should limit carbohydrates severely to stay lean, while others can handle larger amounts. 17
Basically, you should always make sure that you are eating enough protein and that you are supplied with all of the essential fats.
The following rules of thumb will help you determine a carbohydrate starting point for your nutritional program and experiment from there.
High carbohydrate tolerance
If you tolerate carbohydrates well, you should be able to tolerate high-carbohydrate foods well even if you have not just come from strength training.
You can eat more carbohydrates with each meal.
You should also make sure that you eat enough carbohydrates in the period around your strength training - for energy supply and muscle regeneration.
The rule of thumb is:
Eat more carbohydrates around your workout and a little less otherwise.
The more carbohydrates you eat, the less fat you should ingest.
Medium carbohydrate tolerance
If you have a moderate carbohydrate tolerance, you should eat carbohydrate-rich foods moderately on days without strength training.
On training days, you should consume starchy and simple carbohydrates, especially in the period around your strength training.
It makes sense if the rest of the meals are based on foods with a lower carbohydrate density and instead contain more protein-rich foods, vegetables and fruits.
Low carbohydrate tolerance
If you tolerate carbohydrates rather poorly, you can hold back on starchy and simple carbohydrates - at least outside of the period of your strength training.
All in all, you should eat fewer carbohydrates, but more fats and proteins.
That means as much vegetables and some fruit as possible outside of training.
Carbohydrate-rich foods are best eaten in the period after your strength training.
Do you tolerate fewer carbohydrates as you get older?
In fact, carbohydrate tolerance also changes with age.
Just like the hormonal profile changes.
While you burned carbohydrates during puberty like a competitive athlete, the need for women after menopause and for men after andropause decreases.
Carbohydrate Tolerance - Related Articles
Carb Timing: When is the Best Time to Eat Carbs?
Your body type gives you an idea of how many carbohydrates you can tolerate - and - what kind of carbohydrates and in what amounts are recommended.
You can use the guidelines in the following table to orientate yourself - through further experiments - to find the right amount for you.
To make it clear again:
You can find exact macronutrient specifications in many diet books, but that's window dressing.
Nobody knows your ideal macronutrient ratio exactly. If anything, then maybe you yourself - after some experimentation.
Your “sweet spot” is a target that moves - just as you move maybe more on one day and less on another day.
Some people stress themselves out with it. I don't think that's a good idea.
The better way is to stay relaxed and curious - and to establish a control loop, as described here.
You choose your starting point and start your own series of experiments. In fact With and not against Your body.
And this is how the following table should be understood: It gives you a starting point - no more and no less.
- Workout meal: This means the carbohydrate content of the meal (s) that you eat in the time window around your workout. This includes the pre-workout meal, if you eat one, and especially the first meal after strength training.
- Regular meal: All other meals. Vegetables and fruits should be eaten with every meal. You can use the indicated vegetable-to-fruit ratio as a guide if you want to further optimize your diet.
The rules of thumb mentioned will help you build muscle or maintain your shape.
You can even use them if you want to lose moderate fat.
So, and if you have read this article up to here and just getting started, Stay calm. No need to stress yourself ...
When you should use the body type model - and when not
You can make the subject of nutrition as complicated as you want and concentrate on fine-tuning right from the start.
Or you can make it easy for yourself and initially focus on the low-hanging fruit.
Carb timing is fine tuning.
If you're just starting out on healthy eating, feel free to pack the recommendations in this article as a resource for later.
But you shouldn't worry too much about which diet is right for your body type just yet - there is still time.
Keep it simple!
In the beginning, you can focus on what brings you more success - and takes less effort. For example:
Have you been sticking with it for some time, have made progress, developed healthy eating habits and are now looking for things that you can optimize further?
Then now is perhaps the right time to fine-tune: The model of the 3 body types could be the missing piece of the puzzle for you to reach the next level.
Your body type - ectomorph, mesomorph or endomorph - gives an indication of how many carbohydrates are optimal for you and when it is best to consume them.
Your training schedule plays just as much a role as your muscle mass:
- Those who train regularly with heavy weights can tolerate and need more carbohydrates.
- The more muscles you have developed, the more carbohydrates you can tolerate.
The best time to eat “quick” carbohydrates is around the time you workout.
If you are just starting to do something for your body, you shouldn't worry too much about which diet is right for your body type. And first harvest the low-hanging fruit.
Question: What experience have you had with the model of the 3 body types? Ectomorph, mesomorph, endomorph - which of the 3 body types would you most likely belong to? Have you already experimented with carb timing and amount of carbohydrates? If so, what are you most comfortable with? Share your experiences and write a comment.
Photos in the article “3 body types”: CC BY-SA 2.0 Flickr / JD Hancock, Granito Diaz, © iStock, © Shutterstock.com: gpointstudio, Sudowoodo. Everett Collection, Alhovik, Jirsak.
- Greek: Γνῶθι σεαυτόν –gnṓthi seautón [↩]
- Sheldon WH, Stevens S, Tucker W. The varieties of human Physique. Harper and Borthers: New York; 1940 [↩]
- Sheldon, William Herbert (1954). Atlas of Men: A Guide for Somatotyping the Adult Male at All Ages. New York: Harper. [↩]
- Ryckman, Richard M. Theories of Personality Cengage Learning, 2007, p. 260 [↩]
- Genovese, JEC: Physique correlates with reproductive success in an archival sample of delinquent youth. 2008, Evolutionary Psychology 6 (3): 369–85 [↩]
- Vertinsky, P: Physique as destiny: William H. Sheldon, Barbara Honeyman Heath and the struggle for hegemony in the science of somatotyping. 2007, Canadian Bulletin of Medical History 24 (2): 291-316. [↩]
- Koleva M, Nacheva A, Boev M. Somatotype and disease prevalence in adults. Rev Environ Health 2002; 17: 65-84.[↩]
- Forster, F .: Comparison between somatotype and soccer-specific sports motor tests in young soccer players. Master's thesis, University of Vienna, 2012 [↩]
- Fiesel, R .: Somatotypic and sport-motor development processes of boys aged 6-16 years under the influence of three-year swimming and water polo training. Dissertation, University of Dortmund, 2000 [↩]
- Mielgo-Ayuso, et al .: Evaluation of nutritional status and energy expenditure in athletes. Nutr Hosp. 2015 [↩]
- Koleva M, Nacheva A, Boev M. Somatotype, nutrition, and obesity. Rev Environ Health 2000; 15: 389-398. [↩]
- Peeters et al. Heritability of somatotype components from early adolescence into young adulthood: a multivariate analysis on a longitudinal twin study. Annals of Human Biology, 2003 [↩]
- Peeters et al. Heritability of somatotype components: a multivariate analysis. Int. J Obes. 2007 [↩]
- Auckland, et al .: Applied Anatomy and Biomechanics in Sport. University of Western Australia, Human Kinetics, 2009 [↩]
- Wikipedia.de: Somatotype and constitutional psychology. https://en.wikipedia.org/wiki/Somatotype_and_constitutional_psychology Accessed November 5, 2015 [↩] [↩] [↩]
- Poblano-Alcarla, et al .: Differences among Somatotype, Body Composition and Energy Availability in Mexican Pre-Competitive Female Gymnasts, Food and Nutrition Sciences, 2014, 5, 533-540 [↩]
- Rosenbaum, et al .: Effects of changes in body weight on carbohydrate metabolism, catecholamine excretion, and thyroid function. At J Clin Nutr 2000 [↩]
Category: Nutrition, Fitness with M.A.R.K. Tags: fat loss, fat metabolism, hardgainer, hardgainer nutrition plan, insulin, carbohydrates, body fat, body fat percentage, regeneration, bad genes, sports nutrition, sports nutrition, metabolism, dream body
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