Understanding the 3 Body Types Can Produce Better Health Results
If you don’t know which one you are, you might be missing out
Fitness and a healthy active lifestyle is not a cookie-cutter process. Neither are you. Although some would have you believe so.
Every single day we are bombarded with marketing campaigns and hear things like, “Eat this”, “Drink that”, or “Perform this specific exercise routine and follow this regimen for 10x gains in like 2 days”. It’s both crazy and mind-numbing!
The topic of health, fitness, and improving one’s health is almost an endless barrage of information flying at you at warp speed. And while you have some goals for your health, how do you achieve them?
In all my time in healthcare and the fitness world, I’ve only ever heard a few talk about the 3 body types. While previously uncommon, I can count on one hand how many times I’ve heard others reference this topic (and it’s only about 4 times, including my current fitness coach). But it's slowly being talked about more and more.
So I naturally decided to take a deep dive and try to help readers learn about the three body types. This article is just the tip of the proverbial iceberg. Each body type has its own distinct way of how to approach eating and exercises for optimal levels of success.
Body type, also known as somatotype, refers to the belief that there are three generalized body compositions people are predetermined to have. The concept was originally theorized by psychologist Dr. W.H. Sheldon in the early 1940s, naming the three somatotypes ectomorph, mesomorph, and endomorph.
Sheldon originally believed that a person’s somatotype was unchangeable, and certain physiological and psychological characteristics were even determined by whichever body type a person aligns to.
This has since been debunked… especially since a body type can change. Although, the basic underlying concept of body types is interesting and has some merit.
While a person’s body type and personality can change over time, how one approaches their eating and exercise habits can be impacted and correlated to a specific body type.
By understanding these three body types, and identifying which one you are can help you better hone your eating and exercise plan so you can achieve your goals.
This article will discuss the three body types, so you can identify and better understand which one you are.
Body types reflect a generalized picture of how a person’s physiology is functioning in their current state. The three body types include:
1. Ectomorph
- Long and lean, with little body fat, yet some muscle tone
- Have lighter bones that aren’t as strong
- Has a naturally high metabolism; having a high metabolism makes it pretty easy to get and remain lean
- Doesn’t need to do a lot of cardio to remain thin
- Weakness for the ectomorph: lack of strength due to having lighter bones and weaker muscles, which they are less able to complete tasks that require strength or heavy lifting
According to a Google search, some famous ectomorphs include Taylor Swift, Kate Moss, Cameron Diaz, and Charlize Theron, as well as Toby McGuire, Matthew McConaughey, and Bradley Cooper.
2. Mesomorph
- Is naturally muscular with a moderate size frame, and has wider shoulders and a narrow waist
- Has a lower amount of body fat, and can lose fat and weight efficiently; therefore they can build muscle much more easily
- Naturally athletic physique and strong, which is the perfect platform for building muscle (hypertrophy).
- Doesn’t need a lot of cardio, but should rather focus on weight training
- Requires a higher caloric intake, especially if they adopt an active or athletic lifestyle
- Weakness for the mesomorph: gains fat rather quickly and find it more difficult to remain slim, especially compared to the ectomorph.
According to a Google search, some famous mesomorphs include Madonna, Janet Jackson, Serena Williams, as well as Arnold Schwarzenegger, Mark Wahlberg, Dwayne “The Rock” Johnson, and Will Smith.
3. Endomorph
- Have a higher percentage of body fat with less muscle mass.
- They’re often heavier and rounder, but not necessarily obese
- Easily gains weight
- Should always train with both cardio and weights
- More sensitive to caloric consumption
- Should carefully watch their food intake to ensure they don’t consume more calories than they burn, as they have a slower metabolism
- Weakness for the endomorph: Don’t burn calories as fast as ectomorphs and mesomorphs, therefore excess calories will quickly convert to fat
According to a Google search, some famous endomorphs include Beyoncé, Jennifer Lopez, Sophia Vergara, and Marilyn Monroe as well as Chris Pratt, Russell Crowe, Henry Cavill, and James Corden.
See, you’re in some good company!
To make matters a tick more complicated, you can be a combination of two body types as well, a ‘hybrid’ if you will. For example, I’m currently a mesomorph body type. But prior to this transition, I was an Ecto-mesomorph (basically, “skinny fat”… I was thin, had some fat, but also maintained some muscle tone as a faint reminder of my once previous weight lifting life). So for me, I eat and train according to the mesomorph body type, as I do build muscle fairly easily.
So yes, your body composition can and will change. But you have an overall arching body type. Knowing which type you are can help you better understand and fine-tune your exercise and eating plans.
Here’s a visual representation for each of the body types:
Your Body Type Can Change
Your body type can and will shift based on your lifestyle, activity, and nutritional modifications.
I found this description to be an accurate representation that things change, there is no one-size-perfect-fits-all approach, and there are pros and cons to consider when determining which fitness or wellness program is best suited for you:
In this position statement by the ISSN (International Society of Sports Nutrition), the authors conclude that “body composition assessment methods vary in their level of precision, reliability, and availability. Each method has its strengths and weaknesses. No single approach is ideal for all circumstances. Rather, the practitioner or researcher must employ the most practical option for the assessment needs of the individuals at hand, in order to achieve consistency in the face of inherent limitations and logistical considerations such as financial expense and technician skill”.
In order to make any change to your body composition, it takes two big things:
- It takes a certain level of discipline. Some amount of effort has to be made every day. Eventually, with enough practice and discipline, your effort will become a daily habit; even a routine in some cases.
- It takes a teachable mindset and determination. If you keep telling yourself “this is too hard”, “this is impossible”, “I don’t have the time”, or you get a case of the classic “I can’t” syndrome, then you won’t achieve your goals. Mindset really is everything. The words you speak will define your outcome and results.
Making any lifestyle change also takes time. All good things in life take time. Spoiler alert… there is no shortcut! There’s no magic pill, program, food, or supplement that’ll make you achieve and reach your eating and exercise goals any quicker. Be kind to yourself, and enjoy the transformational journey that you’re on.
We live in a society where everything needs to happen yesterday, and that’s not how life works. You’re not going to get 6-pack abs in one week, despite some marketers claiming so. It’s just simply impossible, both physically and physiologically. But we’re sold on the idea that it’s possible, and people buy that idea hook, line, and sinker.
Don’t buy into the false advertisements and claims that you’ll get things quickly. You’ll probably be disappointed every time.
Key Takeaways
- Fitness and health is not a cookie-cutter process. Approach it with an open mind to learn, and adopt what works best for you and your body type.
- The three body types include: ectomorph, mesomorph, and endomorph.
- Identifying which type you are can help you hone your eating and exercise plan so you can achieve your goals.
- To make any changes to your body type, you need two things: discipline, and mindset/determination.
- Your body can and will change over time.
- There is no magic pill, program, food, or supplement in achieving long-term outcomes for your health.
- Change is not something that happens overnight or even in a week; even though it’s a popular idea that we’re sold.
- Enjoy the process of your transformation.
Disclaimer: This article is meant for information purposes only. Please consult with your healthcare provider, or a certified trainer or nutritionist of any dietary or physical activity plans that may impact your health.
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