Just as packaging, people too come is various shapes and sizes. Some are tall, lean, some others as fat, pear-shaped, while some others who are moderately built. No one body type is ideal, but we do need to keep a check on our health.
Each individual being different, brings along a different body type and body property. Speaking in broad terms, the body types can be basically divided into three categories visa viz, Ectomorph, Mesomorph and Endomorphs.
This basis of classification was first introduced by an American Psychologist and Scientist, William Sheldon in the early 1950s. Conducting his research on the body types and body-mind arena, he had carried out great number of experiments and surveys. Adding more information to his research he had taken into account the inheritance of genes responsible for body types. He also did work on the human skeletal and muscular systems. Narrowing down to a conclusion, he had thus divided the body types into- Ectomorph, Mesomorph and Endomorph.
Different Body Types
Ectomorphic body type can be well described as the lean and thin body. This body type generally has lean waists, thin limbs and very less visible body fat. The key to such a body type is the fast metabolic rate. The food in-taken, not only gets digested way faster but also gets used up in the body in a very similar fashion. Thus, people with endomorphic bodies appear lean without much of body fat percentage but with a good muscle proportion.
Moving on the next body type, that is the Mesomorphs. The mesomorphic body type, as described by Sheldon, goes as the type with a medium frame. People with a medium build, neither overweight and nor underweight, who appear to have a more or less hourglass frame of body are said to me mesomorphic. This body type has nearly similar fat and muscle contents in the body. Being able to gain muscles within a good amount of time and a good pace, these people maintain an upright posture.
Lastly, to talk about the body type that we are concerned in, the Endomorphs. Endomorphs are classified as the big people who have a pear-shaped bulky body. The key metabolism rate is slower as compared to the other to categories. This body type has larger bones and lesser muscle mass than the body fat. People with this body type, generally appear curvy, rounder and heavy but not obese. It becomes difficult for these people to lose weight and hasten their body metabolism rate, otherwise known as the BMR.
How do endomorphs lose Weight?
As we learnt above, Endomorphs find it difficult to lose weight and maintain the desired body shape, there have been ample diet and workout charts designed. Every body type seeks personalized plans, and thus, Endomorphs are advised to follow some of the thumb rules to lose weight and stay in shape.
To start with the dietary plans appropriate for this body type, this type has a slower metabolic rate and thus does not burn the food as fast as Ectomorphs and Endomorphs; thus, the extra calories is stored in the adipose tissues as body fat. Going through notable studies, it is advisable to lessen the carbohydrate intake since Endomorphs are generally less tolerant to the same. With significant lessening the carbohydrate intake, it is further suggested to heighten the intake of proteins and unsaturated fats.
The advantage of following such a stipulated diet is that it pushes the metabolic rate and helps shed weight. Some of the food items prescribed include lean meat, fatty fish, egg albumin, cheese, sesame oil, coconut oil, olive oil, nuts such as walnuts, almonds etc. Though carbs are an instant source of energy, this dietary plan limits carbohydrate intake. The ideal way to measure and calculate the carbs intake is to add whole pulses, grains, vegetables and legumes. Products such as refined flour, sugar, carbonated drinks, white bread, pasta, refined cereals, energy drinks, fried foods, rich dairy produce, oily food, baked food etc. are to be avoided.
And needless to mention, this diet requires ample intake of water. Water is the key to any and every kind of diet plans. Drinking enough water does not only wash away toxins but also fastens the weight loss process.
Exercise routine for Endomorphs
Jogging our way into the Workout segment, Endomorphs need to keep up with a daily routine of exercises. The fitness regimen helps to keep up the metabolic rate and also helps to shed fat. Various High-Intensity Interval Training (HIIT) exercises and Steady State Training (SST) are advised. These exercises keep the heart rate fast, due to which there is an increased blood flow in the body. The increased blood flow aids to the metabolic rate of the body. Building muscles and losing weight are both key factors for an Endomorph to be in shape. People can add weights along the body weight to their workout regime for better result.
Eminent personalities such as Marilyn Monroe, Kate Winslet, Jennifer Lopez, and Jessica Alba have endomorph bodies yet examples of finesse.