Somatyping Theory
The theory of somatotyping was first discussed in 1940 by Professor William Sheldon. The somatotype system is a certain characteristic of body type, consisting of a set of continuously distributed “components”, of which there are only three: endomorphic , mesomorphic and ectomorphic . According to the professor himself, pure somatotypes are practically not found in nature, but such body types as “thin endomorphs” or “fat mesomorphs” are widespread.
Sheldon believed that in order to correctly determine a somatotype, it is necessary to pay attention to what kind of child a person was in childhood. A fragile, thin baby or a well-fed strong man will tell more vividly about the true somatotype than a figure formed by nutrition, training or lack thereof at 25-30 years old. The type of physique given by nature should be taken into account when forming a strategy for training and nutrition.
Ectomorphic body type
Ectomorphs or asthenics are characterized by a thin build with long, thin arms and legs, a narrow chest and shoulders. The nervous system is highly active. Due to the innate fast metabolism , the level of subcutaneous fat is very low, and this reduces the predisposition to bodybuilding. Each kilogram of muscle mass is gained by ectomorphs with great difficulty, and the results obtained with titanic efforts quickly disappear when training is stopped, even for a short time.
Ectomorphs are recommended to do short (no more than 45 minutes) high-intensity workouts with a minimum amount of cardio. In terms of nutrition, typical ectomorphs need to eat a large amount of high-calorie food and do it often (5-6 times a day).
High-carbohydrate foods should make up at least 50% of the daily diet. Protein should be consumed in such quantities that there should be 1-2 grams per 1 kg of your own weight. Liquids should be consumed at least 2.5 liters per day. To curb high metabolism, ectamorphs are recommended to spend at least 8 hours a day sleeping. Try to avoid as much as possible and use precautionary things like mat and property store it to save from germs.
Mesomorphic body type
This somatic type has been endowed by nature with a wide chest and equally wide shoulders, voluminous muscles and a virtually complete absence of fat. Despite a fast metabolism, mesomorphs (they are also called normosthenics) easily gain extra pounds of subcutaneous fat without any physical activity and with an incorrect, excessively caloric diet.
Proper nutrition means limiting fats to 10-20% of the daily diet and focusing on carbohydrates – 40-50%. Protein should be consumed according to the classic scheme – 2-3 grams per kilogram of your own weight.
An innate predisposition to an athletic physique allows mesomorphs to achieve significant success in bodybuilding, the main thing is to train with full dedication at least 2-3 times a week. People with such a physique are suitable for training according to the Joe Weider principle and aerobic exercises over a TPE exercise mat.
Endomorphic body type
endomorph.
The endomorphic or hypersthenic type has, as a rule, rounded shapes, wide bones, short massive limbs, wide hips and waist, and a high percentage of fatty tissue. This somatotype is one of the most common.
To achieve and maintain muscle definition, endomorphs are recommended to follow a high-protein diet (40-50% of the daily diet), with the complete exclusion of simple sugars and flour products, with moderate consumption of carbohydrates (25-35%).
Training should be done on a regular basis with a predominance of basic exercises to speed up metabolism and cardio loads. Training such as split systems “2+1” or “3+1” are preferable.
How to determine your body type?
Due to the fact that in nature there are extremely rare “pure” classical types of physique, determining the somatotype can cause certain difficulties. That is why many methods for determining body types have been created. So, how to determine the somatotype?
Intercostal angle
One of the ways to determine body type is to measure the size of the intercostal angle, which is formed by the lowest ribs. The measurement system is very simple – you need to feel the lower border of the ribs with your palms, put the thumbs of both hands on them and, depending on the width of the angle of their divergence, start determining the somatotype.
If the intercostal angle is less than 90 degrees, i.e. acute, then the body type belongs to the ectomorphic group. Mesomorphs are the owners of the lower ribs with a right angle of 90 degrees. An obtuse angle, more than 90 degrees, characterizes the body type as endomorphic.
Wrist circumference
The somatotype can be easily determined by measuring the circumference of the wrist of the working hand with the middle and thumb fingers of the other hand.
Ectomorphs have their thumb and middle finger overlapping each other. If the fingers barely touch, this is a clear sign of a mesomorphic body type. Those cases when the middle finger cannot reach and touch the thumb indicate belonging to the endomorphic body type.
To determine the somatotype, you can also measure the narrowest part of the wrist, just below the bone, with a regular tape measure. The wrist circumference of ectomorphs will vary between 15-17.5 cm. For mesomorphs, the numbers will be in the range from 17.5 to 20 cm. In turn, endomorphs have wrists whose circumference exceeds 20 cm.
Leg length
Measuring the length of the legs is an effective way to determine the somatotype. Human height and the length of the lower limbs are interrelated. For example, the ideal length of the legs is considered to be a figure equal to half the height of a person.
To measure the length of your legs, measure the distance from the floor to the trochanteric point (the tubercle of the femur), which is directly opposite the hip joint. So, the owner of legs whose length is less than half the height or longer by only 2-4 cm, is a bright representative of the endomorphic body type. The length of the legs of mesomorphs is longer than half their own height by 4-6 cm. The ectomorphic type assumes such a length of legs that will exceed half the height by 6-9 cm.
Final Words
The test results may give a controversial result, since in nature there are practically no “pure” somatotypes. Do not be upset if your type does not meet expectations. Thanks to the emergence of special training methods and nutrition systems in bodybuilding, the existing signs of a person’s somatotype can easily be changed to the desired ones and then maintained for as long as necessary to achieve the set goals.
Sources
https://www.storeboard.com/blogs/health/how-to-start-a-healthy-lifestyle-5-steps-for-a-yoga-beginner/5907284
https://davidnalson.pixnet.net/blog/post/222787165
http://publish.lycos.com/johnkelin/10-best-diet-salads-yoga-weight-loss/
https://www.atoallinks.com/2024/how-to-count-calories-to-lose-weight-with-yoga/
https://samuelmag.nethouse.me/posts/slow-metabolism
https://www.onfeetnation.com/profiles/blogs/iodine-in-a-yoga-lover-life