How to identify body type to establish appropriate diet and exercise regimen

Each body type requires a different diet and exercise regimen. PsychologistWilliam Herbert Sheldon classified body types into 3 types: Ectomorphs (hard to gain weight), endomorphs (easy to gain weight) and esomorphs (easy to gain muscle).

To determine your body type, measuring your wrist circumference is the simplest way. Specifically,If your wrist circumference is between 15 and 18 cm: You have an ectomorph body type.Wrist circumference 18-20 cm: You are a mesomorph. CWrist circumference over 20 cm: You are an endomorph.

Ectomorph body type (hard to gain weight)

This body type has a small bone structure and includes characteristics such as a thin body, small joints and muscles, thin legs, narrow shoulders, thin chest, and difficulty gaining weight.

The level of fat storage and fat formation in this body type is very low due to the high basal metabolic rate. Therefore, you can eat a lot but not gain weight.NIf you want to gain weight, you need to add a large amount of calories. WhenWhen exercising, you should only do short, high-intensity workouts, focusing on the large major muscle groups.

The diet should include rice, oatmeal, pasta, beans, vegetables, lean meat, fish and medium-fat dairy.If possible, use additional supplements to gain weight.

Mesomorph body type (easy to gain muscle)

This body type has a large bone structure, often has a well-proportioned body, small waist, broad shoulders, full chest, and easily gains muscle and fat.

In terms of training, mesomorphs adapt well to heavy exercise and gain weight quickly when they first start exercising.Should do cardio to lose weight and heavy weight training.

Diet cInclude plenty of meat, fish, beans, and protein shakes. Eliminate sweets and starchy foods.

endomorph (easy to gain weight)

The easily identifiable characteristics of this body type are a large skeleton, broad shoulders, a slightly chubby body, and a lot of excess fat in body parts such as arms, thighs, abdomen, etc. Because of their slow metabolism, they gain weight easily, often gaining fat quickly but with little muscle.

Endomorphs need cardio exercises combined with heavy squats and weights. Workouts can be long to boost metabolism.

Because of the easy fat gain characteristics, you need to divide your meals throughout the day. You should choose foods such as lean fish, skinless chicken to consume the least amount of calories and fat.

Cam Anh