Somatyping is the process of categorizing your body type into any of the three groups: ectomorph, mesomorph, or endomorph.
The theory was proposed by Dr William H. Sheldon in the 1940s. The Definition of each somatype is this:
1. People with an ectomorphic body type are naturally thin and lightly build with flat chest and poorly muscled limbs. They can usually eat as much as they want without gaining fat. Extreme ectomorphs are commonly described as “skinny” individuals.
2. People with an mesomorphic or athletic body type are husky, with a hard and muscular body. Such individuals find gaining muscle mass much easier than ectomorphs do.
3. People with an endomorphic body type easily gain weight in the form of fat or muscles but often have to work very hard to lose fat.
Some people believe the whole concept is faulty, while others base their own literature on it. It is rare to find an individual whom would fit exactly into a single type – most people are a combination of 2 or even 3 of the types. Whatever you believe, genetics do seem to play a significant when trying to lose fat.
But What About Fat Loss for the Ectomorph?
Virtually every definition of an ectomorph talks about a skinny person. However some people propose that ectomorphs are simply those who are active (whether fidgetting a lot, or lots of exercise), but do not eat enough.
I believe it is quite possible for an ectomorph to gain fat – particular after adolescence. However the ectomorph has a predisposition to be lightly built. This means the ectomorph has difficulty building muscle. Conversely, under calorie restriction, the ectomorph burns muscle.
So How Does The Ectomorph Burn Fat?
While appropriate calorie control is important for all fat loss regimes, the ectomorph has to be particularly careful – calories too low will burn muscle (probably much easier than in other body types).
Some people appear to burn fat simply by reducing calories. For the ectomorph, it is more likely that the calorie restriction has to be carefully monitored, and cardio may be the only means to burn fat alongside muscle glycogen.
The much-coveted 6 pack abs can be much more difficult for some than others.
That crap about ectomorphs being too active & not eating enough is BS! I (an ectomorph) have tried to gain weight by eating a ton of regulated calories & not even working out much, & it failed.
I “think” I am an ectomorph I have been crazy skinny my entire young life being a size zero upon high school graduation, until I reached my 20′s and went on birthcontrol I started to gain slowly I ate lots of carbs in college. Now at 33 I am 146 lbs and 5’4 and have had 2 babies so I really need to lose weight but my bone structure is very small so the weight looks horrible on me. The weight I have is everywhere not one region. I am not sure where to start with my work out routine and diet?
I have been considered an ectomorph, but have gained a lot of weight recently. I’m around 80lbs overweight now. If anyone has any ideas how I can train or a good diet for my bodytype to lose weight, please let me know. Nothing I’ve done so far has helped.
Id go 50%carbs 30%protein 20%fat should see results in muscle gain
Ugh there are so many people who ask this question…i dont see whats so hard about figuring it out. But anyway, here it is:
1: EAT ALOT. Beef, chicken, fish. Extreme amounts of protein.
2: go by some protein powder and drink shakes throughout the day, particulary post-workout.
3: never run.
4: lift HARD and extrememly heavy. workout 3x a week. get plenty of rest.
I eat about 6 meals a day including massive shakes. i take alot of supplements like creatine, N.O explode, cellmass, jack3d USPlabs Prime pills. If you are willing to spend the money and arent a pussy about supplements “rumors” then supplements, eating BIG, and lifting HEAVY and HARD are all you need to get huge.
I’m not an expert but I can provide some advice for those ectomorphs with pot bellies asking how to lose them with regards to exercise. In addition to weight training, do your cardio in between your weight days, but don’t do long steady cardio sessions if you want muscle, that just breaks down your muscle (think of marathon runners vs sprinters). You need to do high intensity interval training for 20-30 minutes, 3x a week. I won’t get into the details of interval training, but I found that the high level MUST be at a point where you’re thinking “OMG, this is so hard, make it stop” but keep pushing yourself until the minute is over and you can go back down. You have to get to the point where you’re almost running out of breath, just be careful about your hear rate. That’s the only way I was ever able to lose bodyfat. (I’m 41 now and I am finding it more difficult so I push myself even harder)
Also, you can’t isolate where you want to lose fat like you can isolate muscle gain so the question “how do I lose fat around my gut” is irrelevant. Cardio and weight training burns fat around your whole body, so when your neck and chin fat burns away, so will your gut. Every single product out that that claims will shrink your belly is BS.
Finally. CONSISTENCY RULES. Your body responds best to consistency. If you think it’s not working, be patient. Sometimes fat loss doesn’t happen for 2-3 weeks or even a month. Then all of a sudden you could go through a 2 week streak of consistent reduction. I don’t understand why as I’m no expert, but everyone is different. Just keep plowing through it whether it’s working your you’re plateauing.
And NEVER rely too much on the scale because if you’re weight training, it may not indicate that you’re losing body fat even when you are, because of the increase in lean mass. I heard that bodyfat pinchers don’t give you an accurate number, so I go by body measurements. And of course that’s more cumbersome than standing on the scale, so I just simply pay attention to how my pants fit.
excellent post. thnx
I am a woman 27 yrs old, 140 lbs, 5’8 1/2, i gained 15 lbs over the last year. I had never been over 125. I feel really out of place at 140 lbs. I had always been a size 3-4, and now I’m 6-7. I want to go back to being a size 4, but i want to do it healthy. I gained weight in my buttocks, stomach and thighs. Are there any tips on how I can lose 15 lbs and get a flatter stomach without going over board. by all means i wanna be healthy and not over doing it.
I guess ectomorph because Its very hard for me to gain muscle mass and be shredded , i’ve been training for 2 years, im 18. I realized that I could gain muscle mass but only if I eat food which has lots fat, and take mass gaining protein supplement which is filled with fat but that makes lock a little chubby, my waist becomes really wide (I have a wide waist line which sucks) I lose my abs.
any recommendations to get muscular and shredded ?
I`m an ectomorph also.I am 6 foot tall and average 145 lbs.However,my weight has been higher and lower,depending on calorie intake,medications(psychiatric)and a thyroid condition.Earlier this year,I could keep my weight around 155,then it got to where i couldnt get it above 145.After addressing my thyroid problem,i am able to keep my weight around 165;thats with a bodyfat of around 16% and moderate use of cable weights.
lol…first, to lose the bulgy stomach you need to do number two in the bathroom every morning. how youre gonna do that is up to you. Second, stop complaining. If you can’t find pants, find leggings and wear them as pants. third, drink milk and dates. i know that helps because I’ve tried it. and figs. other than that, wait. after you are 17, if you still see it as a problem, then just become a model=] good luck.
I’d suggest swimming. Eat lots of vegetables also. SUgar is the number one problem of weight gain. if you can cut that down, you’d see vast improvement. Secone, drink lots of water, herbal tea. you can can squeeze lemon in water which will detoxify your body. Eat raw foods, and less bread. try to alkalinize your body.
lol, first check with a doctor in case you are diabetic. I’m saying this becasue my lovely grandmother is, and she has a huge problem. Umm, i suggest you clean out mcdonalds a coupla days a week. if that doesn’t work go get yourself a modeling contract. If all else fails, eat protein (eggs, peanut butter) and figs, dates, and dense foods like bananas… besides that, be proud of who you are.
i know what you should do, stop worrying. show the outwardly appearance of confidence, and you have the world at your finger tips. but just in case youre not satisfied, work out… be happy. Eat out. =]
well, let’s see it all depends. are you tall? because if you are short, you should weigh less. If you are tall, your weight increases. I’d say a bmi of 17 is good if your are healthy.
work out, buddy. and just be glad you’re not suffering any health problems. i’m sure you’re not worse that starving people in africa, so relax.