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Body type corresponds to the body model that can be influenced by bone constitution, metabolism, muscle mass and amount of fat. Thus, according to these characteristics, it is possible to classify the biotype into ectomorph, endomorph and mesomorph, so that each type also has different needs, and it is important to adapt the lifestyle, diet, frequency, intensity and type of activity. training for each biotype in order to maintain he alth.
In general, endomorphic people are those who have a more rounded body shape due to greater accumulation of fat, mesomorphs are those who have a more muscular body, and ectomorphs are those who have a more muscular body. lean and less amount of fat.
Physical activity and a balanced diet can modify the physical appearance, called somatotype, but it does not change the genetics, that is, the person's biotype. Therefore, when you stop practicing physical activity and stop having a balanced diet, you can return to your original body type.
How to identify the biotype
To correctly identify the body type, it is important that the person is evaluated by a physical education professional, nutritionist or nutritionist, to evaluate body measurements, including skinfolds, circumferences, weight and height, allowing to identify the characteristics of each person and thus know the biotype.
To know your body type, answer the following questions in the following test:
- sex=male"' > Male
- sex=female"' > Female
- I think I need to gain weight and I'm struggling to gain weight.
- I don't think I need to gain or lose weight.
- I think I need to lose weight and I'm struggling to lose weight.
- My arms and legs seem to have some muscle and are defined.
- My arms and legs are thin and seem to lack muscle.
- I have no belly fat.
- I have belly fat.
- My arms and legs are bulky, and don't look like they have muscle.
- My arms and legs seem to have some muscle.
- I have a small waist, but my arms and legs seem to have some muscle and are a little defined.
- I have a small waist, small breasts, and my arms and legs are thin and/or seem to lack muscle.
- I have a small waist, but my arms and legs seem to have some muscle and are a little defined.
- I have a small waist, small breasts, and my arms and legs are thin and/or seem to lack muscle.
- I have a belly, but my arms and legs seem to have some muscle and are defined.
- I have a pear-shaped belly and/or hips. My arms and legs seem to have no muscles and are rounded.
- I have a belly, but my arms and legs seem to have some muscle and are defined.
- I have a pear-shaped belly and/or hips. My arms and legs seem to have no muscles and are rounded.
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The mesomorph is a body type where it is usually easier to lose weight and gain muscle mass.
Mesomorph: what it is, characteristics and diet (with menu)
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The ectomorph is a body type where people tend to be thinner and thinner and have a faster metabolism, losing weight easily and having more difficulty gaining weight and muscle mass.
Ectomorph: what it is, characteristics and diet (with menu)
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Endomorph is a body type where people generally have an easy time gaining muscle mass, but also have a slower metabolism, having difficulty losing weight.
Endomorph: what it is, characteristics and diet (with menu)
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We always recommend going through an evaluation with a nutritionist, or a physical education professional, to better check your body measurements, such as skinfolds, weight and circumferences, allowing you to better identify your characteristics and your biotype.
Main types of biotypes
Body biotypes can be classified according to their characteristics in:
Ectomorph
People with an ectomorph body type have a thinner and slender body, narrow shoulders and long limbs. In addition, women have narrower hips and breasts with little muscle and little fat. Discover other characteristics and see what the diet should be like for people with the ectomorph biotype.
In general, people with this body type have a faster metabolism and, therefore, are able to lose weight more easily, but have more difficulty gaining muscle mass.
How should the diet be: as it is more difficult to gain muscle mass, it is recommended to increase the consumption of proteins on a daily basis, in addition to he althy fats, meats lean, fresh vegetables and fruits, pulses and whole grains.
How the training should be: the training of the person with the ectomorph biotype can include aerobic exercises, but in moderation, prioritizing more paused strength training, such as weight training and pilates, to favor weight and muscle mass gain. See some exercises to gain muscle mass.
Endomorph
People with an endomorph body type have short stature, a rounder and wider body, so that women with this body type have wider hips, associated with the shape of a pear, and a greater amount of accumulated fat. See other characteristics of the endomorph and learn how the diet should be for this body type.
In general, people with this biotype have a slower metabolism, greater accumulation of fat and have more difficulty losing weight, despite being easier to gain muscle mass.
How should the diet be: the diet of endomorphic people should be more restricted, to help with weight loss. A low carb diet can be a good strategy, as it helps keep you fuller for longer and favors weight loss. It is important that endomorphic people also avoid the consumption of sweets, processed foods and fatty foods. Learn more about the low carb diet and how to do it.
How to train: It is important to include strength exercises to promote muscle mass gain. In the same way that aerobic exercises, such as the elliptical or treadmill, are recommended to help burn fat and lose weight.
Mesomorph
People with a mesomorph body type have a lean and muscular body, even if they do not practice physical activity often. In addition, people with this biotype have a more developed torso, little abdominal fat, a thinner waist and faster metabolism, in addition to gaining muscle mass easily. Discover other characteristics and see what the diet should be like for people with the mesomorph biotype.
How the diet should be: who has the mesomorph biotype is easier to gain muscle mass and does not need to increase the intake of protein in food. It is not necessary for them to follow very strict diets, but it is important to maintain a balanced diet of fresh vegetables and fruits, whole grains, lean proteins and legumes to keep the percentages of body fat and muscle mass in balance.
A person with mesomorphic features can also gain body fat. Therefore, you should avoid consumption of refined sugar (candy, ice cream, cakes), industrialized foods (ready-made sauces, fast food, instant noodles, etc.), and fatty foods, such as fried foods, snacks or fatty meats.
How to train: Mesomorphic people should include aerobic exercise, such as biking or running, interspersed with strength exercises in their weekly workouts to help maintain their body fat percentage and adequate muscle mass.
