Body types are different for different people. Body type is also known as somatotypes. One’s body type is determined by the type of lifestyle they have and also by biological reasons like genetic makeup, among others. Body types are very useful in knowing the type of exercise routines one should typically follow.
You must see a lot of people every day, and if you pay closer attention, then you will see that some people are tall, some are short, some are slim, and some are fat. The bottom line is that everybody is unique in their way, and no type should be considered desirable or superior to the other.
Three major types of bodies are endomorph body type, mesomorph body type, and ectomorph body type. Every body type is a result of certain pre-defined reasons. People desire to change their body type for a certain reason which may be personal in some cases.
American scientist and psychologist William Sheldon classified the human body into various categories in 1940. He did this classification based on the skeletal frame and body composition of various people. People decide the type of diet they will follow based on their body type or the required amount of food intake. Various nutritionists offer various methods which can be used to know your body type.
Endomorph Body Type: –
Endomorph body type is characterized by shorter height and a wider frame. They have more body fat and less muscle mass. Although due to their skeletal frame, they might appear fat, they might not necessarily be obese.
People with endomorph body type gain fat very easily but have trouble and difficulty while trying to lose it. This is why they must keep their calorie consumption in check. This clearly indicates that they have a bad or, more appropriately, low metabolism.
Meaning of Low Metabolism: –
People with low metabolism burn calories slowly, so they gain weight easily. There are various ways of increasing metabolism, like the intake of certain types of food or supplement.
Features of People with an Endomorphic Body Type: –
1. They have a bigger skeletal frame.
2. They might have pear-shaped bodies.
3. They have a higher percentage of body fat.
4. They have low muscle mass.
5. They might appear heavy or round.
6. They have a slower metabolism, which means they gain weight easily compared to people with the other two body types.
A person with an endomorph body type has to take care of their body and be conscious about their diet and exercise regimen. They mainly aim to lose weight, and their second aim is to gain muscle mass. Their health and fitness goals are also defined by their requirements.
Although it gets stressful sometimes to maintain a proper diet and follow a regular exercise regimen, some people are very committed to their goals. They take various steps that will help in doing away with a slow metabolism. Sometimes people with endomorph body type might also be the victims of severe obesity; hence, they need to take special care of their bodies.
Doctors and scientists say that people with an endomorph body type are more prone to chronic diseases like diabetes, and hypertension. This is why they have been recommended to make necessary changes in their eating habits.
Endomorph Diet Plan: –
People with endomorph body types need to take special care of their bodies, and they need to keep a check on the type of food they consume. An Endomorph diet includes a low-carb diet with food like pork, fatty fish, eggs, and green leafy vegetables. It consists of the riding intake of excess calories and intake of healthy fats.
Experts advise you to consult a certified nutritionist who can make you a proper diet chart that has to be followed thoroughly. While making this chart, they keep into consideration that people with endomorph body type have low metabolism and they gain weight very easily, and they are prone to diseases like diabetes. People with endomorph bodies are recommended paleo-diet style or more simply known as the cavemen diet style. This diet mainly includes seeds, fruits, nuts, oils, meat, and fish. One pro tip for the endomorph diet is to take more complex carbs.
Meaning of Paleo-Diet: –
The paleo diet is basically in opposition to a sedentary lifestyle and excessive intake of sugar and processed foods. Beginners are advised to do proper physical exercises and eat food that can be gathered like the cavemen or primitive people used to do.
As the name cavemen diet suggests, this diet is based on and motivated by the lifestyle that the primitive men followed before the invention of all the complicated machines and tools. People are told to take a closer look at the life pattern of cavemen and try to eat the kind of low-carb food that they used to eat. We must also acknowledge that they had a very active lifestyle and were comparatively healthier.
This type of diet is very effective in reducing weight, and it also helps in gaining muscle mass easily. This happens because it removes all the processed and high carbohydrate-dense foods from your diet.
This diet includes food that is high in mineral fibers, so it makes you feel like you are full and no hungrier even with the intake of a small yet ample amount of food. This way, it helps in preventing weight gain. This diet also includes foods that will boost metabolism.
Most people are afraid that this type of food lacks taste, but that might not be true now because one can easily find various recipes which will enhance the taste of the food. Most Instagram accounts are dedicated to health care, and they keep uploading good reels of tasty recipes like smoothies and shakes.
What to Eat?
This is now very clear that people with endomorph bodies should take in food that will promote muscle growth and help in fat loss. Taking more calories will not allow the case but will only deteriorate the situation.
The food that will be helpful for people with endomorph body type includes natural foods like fruits, vegetables, and whole grains. Fruits might include apples, strawberries, mango, figs, and others. It also includes the intake of nuts and dry fruits like almonds, cashews, walnuts, chestnuts, pumpkin & flax seeds, and non-veg food like beef, pork, eggs, fish, and poultry.
One can also take healthy oils like olive oil and flaxseed oil. While taking vegetables, it should be noted that they are non-starchy vegetables.
For instance, in the morning, for breakfast, one can have two boiled eggs and dry fruits like almonds and cashews or cottage cheese or fruits with a glass of milk without sugar.
For lunch, one might have chicken and brown rice, fish like salmon cooked in olive oil, and Mediterranean lentil salad,
Similarly, one might simply take grilled chicken breasts, beans soup, or shrimp and avocado for dinner.
This is just a list of some easily available and easy-to-cook food recipes. There are plenty of other such recipes available on the internet or social media sites like Instagram or YouTube.
What to Avoid?
The food that has to be avoided is very simply recognizable. The food that primitive people did not eat has to be avoided. Other foods must be avoided, which might cause weight gain instead of weight loss.
Food to be avoided by people with endomorph body type includes dairy products like butter and cheese. Cereals like wheat, barley, and rice have to be avoided. Starchy vegetables should also be avoided, basically including potatoes and sweet potatoes. Other food that needs to be avoided includes legumes, like beans, peanuts, and peas.
One thing that should be strictly kept in mind is that processed food has to be avoided at all costs. Processed food includes chips, cookies, packaged soups, sugar drinks, or fruit juices.
People should also not confuse white bread, thinking it is healthy. Hence, they must avoid eating white bread and instead try brown bread. They should also avoid fast food like noodles and soft drinks. Drugs and other addictive substances must be avoided. Alcohol must be strictly prohibited.
The Benefits of Physical Activity and Exercise.
Apart from following a proper diet plan. People with endomorph body types are advised to indulge in a lot of physical activity to have lean muscle. Some of the most efficient exercises include weight training and resistance training. In the beginning, following the proper fitness program might be very difficult, but sooner or later, it gets better, and one gets comfortable with that.
Many doctors have stated that some people might develop an endomorphic body due to a sedentary lifestyle and not indulging in enough physical activities. However, biological factors also determine one’s body type and should not be ignored. Thus, doing exercises and other stuff like yoga is a must for such people. They should do enough compound exercises and incorporate physical activity into their lifestyle.
One very important rule of doing proper exercises and getting the best results is to remember that you do not have to exhaust yourself. In other words, one should only do the amount of workout that his/her/their body permits. Not following this rule might lead to medical complications.
Some of the basic types of exercises that people can do with endomorph body types include: –
1. Cardio Workouts: –
High-intensity cardio workouts can be very useful and efficient for developing endomorphic bodies. It is advised that when starting a workout for the first time, it would be better to seek professional help like a good gym trainer or physical fitness expert.
These people will help you set good and amiable physical fitness goals and motivate you. In this, high-intensity interval training will also be very helpful, but the amount of time spent doing this should be kept in check.
2. Weight Training: –
This type of workout will help in building lean muscle mass and will also be very helpful in the quick loss of weight. It includes various types of exercises. Some of them are pushups, squats, and deadlifts.
Circuit training will also be very helpful for these two types of fitness programs. Although this type of workout might initially be very complex, as one keeps on doing it regularly, it might prove very easy. Getting accustomed to workouts takes time, depending on the person. Some people learn very easily, and some people take time to learn.
Other Exercises: –
Various simple types of workouts can be done, and they will also bring out similar results, but they might take more time and practice. The main focus while exercising must be to lose weight and build lean muscle. This process will require a lot of patience and energy.
Normal walking and jogging are the next types of physical activities on the list of workouts to be done by people with endomorph body types. Yoga is also a very helpful and easy method to lose weight. Various yoga poses can prove efficient and effective for people with endomorph body types.
The main argument is that people with endomorph body types need to take extra care of their bodies. It is understandable that following the same routine and eating only from a pre-defined food list can be excruciating and irritating, but it is worth it.
Besides, people have cheat days where they tend to deflect a little from their routine. But the significance of cheat days is disputable, and some say that it keeps the subject motivated. In contrast, others say that this lowers the efficacy of the diet and exercise routine.
One very important thing to remember is that the endomorph body type is not bad or undesirable. Some people might be very comfortable in their skin, but some might want to change it for various reasons. ln, all this process, it would be better to keep self-doubt out of the room, and we should also not let others’ judgments define our actions.