Getting the perfect body is the most sought-after goal for all mankind. It is also said that the body is the home of the soul. Be it male or female, all bodies are beautiful in their own ways. Even still, it doesn’t hurt to know which of the 3 body types female you have.
The female body is the most complicated structure god has ever made. Every female has a different body type. You would not find any two females having the same body structure.
The fact is that – no matter what body type a female has; she is one of the most beautiful creations. It is a blessing being born as a female because, as a female, one gets to introduce and bring new life to this planet.
3 Female Body Types
Even though body types are bifurcated in many ways, according to an American researcher and psychologist – William Sheldon, there are main 3 female body types gender has according to body composition:
- Ectomorphic body type.
- Mesomorphic body type.
- Endomorphic body type.
Keeping in mind the 3 female body types, all of them have different maintenance requirements, different rates of metabolism, and different diets.
Responsible Factors For The 3 Female Body Types
By any chance, if you are wondering what causes the 3 body types female, there can actually be many factors that lead to the 3 female body types. Some can be modifiable factors while some are non-modifiable factors.
1) Genetics
Genes have a significant part in your overall physical being. You are likely to get the same body type as your parents and grandparents have.
People having genetically thin bodies can find it difficult to put on weight while people having genetically thick bodies, find it rather difficult to lose weight.
Even though it may be difficult, it is not impossible.
2) Diet
Diet is the second most important role that influences the 3 body types female.
It is very obvious that what you ingest into your body will be shown outwardly. If you thrive on a diet of mostly junk foods, the outcome would definitely be an unhealthy body.
This modifiable factor can be rectified and can help in attaining any of the 3 body types for females.
3) Exercise
Exercising the body is very essential. No matter which one of the 3 body types female one has.
But, if one decides to change her body type, she must focus on carrying out exercises for that particular body type.
4) Metabolic Rate
Metabolism is a process of the body that is responsible for the breakdown of food. If the metabolism of the body is slow, it leads to weight gain and if the metabolism is fast, it leads to weight loss.
5) Other Causes
Individuals suffering from diabetes or hypothyroidism are prone to weight gain. Hyperthyroidism causes excessive weight loss.
Many times, people suffering from stress or depression, tend to find comfort in eating food, or just the opposite, they tend to lose their appetite. All these things lead to weight fluctuations.
Many drugs and medications also cause increases or decreases in hunger which in turn leads to an increase or decrease in weight.
3 Female Body Types – The Ectomorphic Body Type
The first body type out of the 3 body types female is the ectomorph body type. The ectomorph bodies tend to be on the thinner and leaner side.
You may have heard females say – I can eat whatever I want and never gain weight! Well, these are your typical skinny females who don’t gain any weight no matter how much they try or eat – the ectomorph somatotype.
People with ectomorph bodies have a physique with long faces, small delicate frames, less muscle mass, small shoulders, and prominent bony features and find it very difficult to gain weight.
Ectomorphs have a very speedy metabolism and have high BMR.
Even though ectomorphs are naturally skinny, it can sometimes be a health hazard to them.
Ectomorphs can gain muscle mass easily if they make up their minds to it because of the fact that they have a low percentage of fat in their bodies.
The first and foremost aim of exercising in ectomorph body types is to attain muscle mass by performing high-intensity exercises at long intervals. The focus should not be on training a particular muscle group or body part but should be on training the whole body altogether.
Always start with a quick warmup like jumping jacks for 1 min or slow running in place for 1 minute. Warming up the body helps keep the muscles activated and decreases the chances of cramps and muscle strains.
Diet plays a very important role while sculpting the body. The ectomorph body diet should comprise of carbohydrates and proteins in abundance as they help in building the muscle mass of the body and provide adequate energy.
People with ectomorph bodies have a physique with small delicate frames, less muscle mass, small shoulders, and prominent bony features and find it very difficult to gain weight.
Ectomorphs have a very high and fast metabolism.
Even though ectomorphs are naturally skinny, it can sometimes be a health hazard to them.
Sample Diet Plan For The Ectomorph Body Type
Day 1
Breakfast: steel-cut Oats smoothie with protein powder, almond milk, and banana slices. You can add the chocolate sauce for taste and flavoring.
Snack: Dried fruits like almonds, raisins, and cashews.
Lunch: Avocado Toast made with a little butter, 2 boiled eggs, and salad.
Snack: One apple
Dinner: Chicken rice bowl with vegetable soup
Day 2
Breakfast: A bowl of cooked quinoa with a glass of fresh juice.
Snack: Muffin made with chocolate-flavored Protein powder.
Lunch: Grilled Chicken with salad.
Snack: Half pear with dried fruits.
Dinner: boiled egg with soup and salad.
Day 3
Breakfast: Peanut butter sandwich with a banana smoothie.
Snack: Fruit salad.
Lunch: Grilled fish with salad and buttermilk.
Snack: Trail mix – almonds, cashews, and Raisins.
Dinner: Cottage cheese with Caesar salad.
Day 4
Breakfast: 2 Fried eggs or an omelet with 2 slices of brown bread.
Snack: Banana with peanut butter.
Lunch: Tuna salad or tuna sandwich with a green salad.
Snack: Veggie slices dipped in guacamole (preferably homemade).
Dinner: Grilled shrimp with vegetable cutlets.
Day 5
Breakfast: A bowl of rolled oats with almond milk topped with berries and honey.
Snack: Piece of fruit.
Lunch: Grilled turkey with brown rice.
Snack: Broccoli and celery dipped in hummus.
Dinner: Brussels sprouts and a bowl of vegetable soup.
Day 6
Breakfast: A bowl of whole-grain cereal with flavored yogurt and apple slices.
Snack: Soy milk latte.
Lunch: Mashed potatoes and sprouts salad.
Snack: Sliced carrots in any choice of dip.
Dinner: Mashed potatoes with butter and kale salad.
Day 7
Breakfast: 1 scoop of whey protein mixed in a fruit smoothie.
Snack: Pear with nuts.
Lunch: Veg burger with whole wheat buns and a side of steamed broccoli and cabbage.
Snack: Protein bar.
Dinner: Vegetable burrito or grilled chicken burrito.
3 Body Types Female – The Mesomorphic Body Type
The next on the list of 3 female body types is the mesomorph body.
Females with a medium build are categorized under this somatotype. They have well-defined muscle mass in their body. They have less fat percentage and can develop more muscle mass easily.
Mesomorphs are neither overweight nor underweight. They are strong and have a solid build overall.
They have a rectangular-shaped upright body and have a bit of square-shaped head with muscular shoulders and chest. They have prominent, muscular arms and hands and have even weight distribution throughout the body.
Mesomorphs tend to gain as well as lose weight easily.
The workout plan for mesomorphs depends upon what the aim is. If the mesomorph wants to lose weight, they are asked to carry out cardio and aerobic exercises with strength training.
If the aim is to build muscle mass and get a well-defined body structure, they are given a regime that focuses on strength and intensity training of the muscles.
As for the diet, the mesomorphic diet plan should be balanced with proteins and carbohydrates. Mesomorph somatotypes require equal amounts of all nutrients.
Sample Diet Plan For a Mesomorphic Body
Day 1
Breakfast: Cream cheese pancakes with skimmed milk.
Snack: 6-7 almonds.
Lunch: Grilled chicken with fried rice.
Snack: Avocado coleslaw.
Dinner: Cheese meatballs.
Day 2
Breakfast: banana, soy milk, peanut butter, and spinach smoothie.
Snack: Strawberries and hard-boiled eggs.
Lunch: Mixed green veggies with sliced cucumbers and avocado.
Snack: Lemon pepper tuna.
Dinner: Grilled hamburgers with salad.
Day 3
Breakfast: Greek yogurt parfait with pecan, cinnamon, raisins, and pumpkin.
Snack: Trail mix with walnuts, almonds, and raisins.
Lunch: Buffalo chicken salad.
Snack: Apple with buttermilk.
Dinner: Cauliflower mac and cheese.
Day 4
Breakfast: 3 Poached eggs with 1 slice of buttered brown bread.
Snack: Peanut butter with an apple.
Lunch: Tuna sandwich with Quinoa.
Snack: Trail mix.
Dinner: Grilled steak with broccoli.
Day 5
Breakfast: Eggs, cheese, turkey, sausage omelet.
Snack: Greek yogurt with berries.
Lunch: Cottage cheese with salad and buttermilk.
Snack: Strawberry-flavored water with cheese slices.
Dinner: Baked chicken breast and avocado.
Day 6
Breakfast: Whole wheat almond butter sandwich with a boiled egg.
Snack: Cottage cheese with salsa.
Lunch: Brown rice with grilled turkey or chicken and salad.
Snack: Walnuts and almonds.
Dinner: Noodles with ground turkey sauce and tomato.
Day 7
Breakfast: Fruit bowl with cereal and soy milk.
Snack: Carrots and cucumber.
Lunch: Mashed potatoes and grilled fish.
Snack: One pear and peach.
Dinner: Chicken and vegetable quinoa bowl.
Drinking fresh fruit juices and fresh vegetable soups will help keep the body hydrated.
3 Body Types Female – The Endomorphic Body Type
The endomorphic body type out of the 3 body types female, is more prone to put on weight. They are said to have less muscle mass but a higher percentage of body fat.
They come off as heavier, curvier, and a bit round, even though they may not be obese. Endomorphs tend to have rounded shoulders and fall on a bit plumper side of the scale.
Endomorphs need to watch their diet as the calories they ingest can cause drastic weight changes in them. Endomorphic somatotypes need to have a very high-intensity exercise regime. Their main aim should include fat loss and body toning.
This body type needs lots of Cardiovascular exercises with high-intensity interval training and resistance training in order to get rid of excessive body fat.
You could follow a regime that includes training the specific areas where you feel that fat accumulation and cellulite exist. Training in a gym or with a personal trainer can also help.
The ideal diet plan for the endomorphic body type should consist of very low-calorie high-density foods and an appropriate amount of protein intake.
Carbs should be avoided as they get stored as fat and Endomorphs have a very slow BMR index.
Sample Diet Plan For Endomorphic Body Type
Day 1
Breakfast: 2 egg whites with 1 apple.
Snack: Black coffee without sugar.
Lunch: Boiled Chicken breast with a green salad.
Snack: One scoop of whey protein.
Dinner: Cabbage salad and soup.
Day 2
Breakfast: Rolled oats boiled in skimmed milk or water and honey.
Snack: Half pear and half Apple.
Lunch: Grilled turkey and brown rice.
Snack: Black coffee without sugar.
Dinner: Hard-boiled eggs without the yolk.
Day 3
Breakfast: Fruit smoothie with skimmed or low-fat milk.
Snack: Black Coffee without sugar.
Lunch: Tuna Salad and broccoli.
Snack: Cucumber and carrot sticks.
Dinner: Tofu Sandwich with whole wheat bread.
Day 4
Breakfast: Scrambled eggs with avocado.
Snack: Almonds and walnuts.
Lunch: Turkey roll with a side salad.
Snack: Black Coffee without Sugar.
Dinner: Grilled steak with vegetable soup.
Day 5
Breakfast: Oatmeal and fresh fruit juice.
Snack: 1 whole Apple.
Lunch: Whole grain fettuccini pasta.
Snack: Black coffee without sugar.
Dinner: Egg white salad and fresh vegetable soup.
Day 6
Breakfast: Lemon water and fruit bowl.
Snack: Green tea with honey.
Lunch: Sprouts salad with fried brown rice.
Snack: Peach and strawberries.
Dinner: Grilled tofu whole wheat wrap.
Day 7
Breakfast: Whey protein smoothie.
Snack: Green Tea with Honey.
Lunch: Grilled salmon with Brussels sprouts, bell pepper, and cabbage as sides.
Snack: Pear and sliced carrots.
Dinner: Mashed sweet potato and salad.
Drinking Black coffee and green tea helps curb hunger and increases the metabolism of the body.
Salad dressing should be restricted to olive oil. Cut back on munching junk and fried items. Anything with sweeteners in it can be harmful to your body as well.
It is necessary to know what type of body you have got and how to take care of it and what training and diet will be the best. But, no matter which of the 3 body types female you have, always remember you are beautiful and amazing just the way you are.
Also, check out, Spinach Smoothie Benefits
