In terms of body composition, we, as humans, are not all created equally and we each have genetic differences which we are stuck with for life. Some of us will have bodies which are naturally lean, some naturally muscular & others prone to fat storage. Despite this, no one is completely at the mercy of their genes and we must not use ‘it’s my genes’ as as excuse for not achieving our goals. Understanding and working with our bodies is the key to success.
Lets start with a brief look at generic body types (Somatotypes):
Ectomorph
Ectomorphs are naturally thin with a small frame, flat chest and little body fat or muscle mass. Ectomorphs find it difficult to gain weight/size (either muscle or fat). Your typical long-distance runner.
Ectomorphs are naturally thin with a small frame, flat chest and little body fat or muscle mass. Ectomorphs find it difficult to gain weight/size (either muscle or fat). Your typical long-distance runner.
Mesomorph
Mesomorphs tend to be naturally athletic, lean, muscular, with hard bodies, well defined muscle, broad shoulders and narrow waist and hips. Mesomorphs are naturally strong and find muscle gain relatively easy. Suited to a most sporting activities, especially those requiring a good power to weight ratio.
Mesomorphs tend to be naturally athletic, lean, muscular, with hard bodies, well defined muscle, broad shoulders and narrow waist and hips. Mesomorphs are naturally strong and find muscle gain relatively easy. Suited to a most sporting activities, especially those requiring a good power to weight ratio.
Endomorphs
Endomorphs are naturally predisposed to fat storage. They tend to be apple or pearshaped and carry large amounts of body fat. Endomorphs also tend to possess a reasonable degree of muscle mass, although this is often overlooked due to the predisposition for fat storage. Power-based activities such as shot putt and hammer throwing may be suited to endomorphs.
Endomorphs are naturally predisposed to fat storage. They tend to be apple or pearshaped and carry large amounts of body fat. Endomorphs also tend to possess a reasonable degree of muscle mass, although this is often overlooked due to the predisposition for fat storage. Power-based activities such as shot putt and hammer throwing may be suited to endomorphs.
Combination
Many individuals are not exclusively one of the body types, but rather a combination of two or more. For example, an individual with a small frame, little muscle mass and a tendency to store body fat could be considered an ectomorph with endomorphic tendencies.
Many individuals are not exclusively one of the body types, but rather a combination of two or more. For example, an individual with a small frame, little muscle mass and a tendency to store body fat could be considered an ectomorph with endomorphic tendencies.
An understanding of body typing is important when setting realistic goals. Learn about your body and work with it. No matter which body-type category you fall into, you can manage your nutrition, training and recovery to alter your physique, lose fat, gain muscle and achieve your goals.
Ultimately, we have all be dealt our own cards when it comes to genetics. How we choose to play those cards is up to us. We will all have a limit due to our genetic potential, though most of us will never get even close to our genetic potential. Don’t use this as an excuse to carry those extra pounds, or be dissatisfied with your body. It may be unrealistic to aspire to be the cover model you see on a magazine, but it is important that you do aspire to be a better version of YOU. A leaner, healthier, happier, more vibrant version of YOU.
Be wary when accepting nutritional & training advice. Satisfy yourself that your trainer has the depth of knowledge, experience and understanding of YOU. Far too often I see examples trainers giving sound, but inappropriate advice. For example, whilst ‘get 8-9 hours of unbroken sleep per night’ is sound advice, it is totally unrealistic to give to a nursing mother of a new born child! In my parenting journey, I have been amazed at how well we seem to function on much less sleep, more like 6 hours (max) of interrupted sleep, for months/years on end. I’d love more, but it just isn’t going to happen!
As a trainer I endeavour to walk a mile in my clients shoes. By this I mean, I try to understand what they are going through. I’ve never been obese and seeking to lose half of my body weight, so I’m not going to know exactly what some people experience. Nor have I attempted to gain excessive mass like a competitive bodybuilder or powerlifter. I have, however, devoted much of my life to learning about and living a holistic, health-driven lifestyle. I have experimented with many eating strategies, stopped/limited eating some foods and have experienced the motivational challenges of working towards a goal.
In summary:
- Understand your body type, your strengths, your weaknesses and how these effect your goals.
- Do not use genetics as an excuse to be dissatisfied with yourself and not reach your potential.
- Ensure any advice is tailored to you, what works for someone will not work for everyone.
Sources:
McArdle, W. Katch, F. and Katch, V. (2001). Exercise physiology: energy, nutrition and human performance. Lippincott Williams and Wilkins
