It is considered that there are 3 general categories of body type (somatotypes) but, however, there is a wide variety of sizes and shapes out of these categories.
Lean body mass is the focus of body composition. And, if you are in a healthy body composition range, you are great, no matter what the scale says. The ideal body composition depends on the goals you have. For instance, if you are a competitive athlete, surely your goal is the lower end of the percentage scale, but it is very important to know that lower is not always better.
Usually, women have more fat compared to men who have a great amount of essential fat which is needed for functions of the body. The ranges for body fat for optimal health are 6%-25% for men, and 14%-30% for women. And, if you focus on fat loss, and you are at the lower end of the body-fat spectrum, but your fitness levels falls under general fitness or athlete, you should know that you are not going to gain performance benefits. You may just get sick.
Firstly, you need to identify your body type:
If you have this body type, you tend to be not particularly muscular and long limbed. This type is considered as “skinny fat” as even though your weight is low, you still might have high body fat.
Usually, people who have ectomorph body type tend to have a fast metabolism, which is considered as the reason for the resistant to weight gain. This means that they will not gain weight or just a little, even if they are able to overeat. These people have a small frame (and joints), are lightly muscled, and have little observable body fat. The ability to put on muscle mass is limited due to the genetic makeup. So, in order to build strength, you need to focus on resistance and power training.
To maximize body composition (lean mass gain, body fat loss) you need to eat good quality fats with a moderate intake of protein (25 to 30 g per meal), meaning four meals per day if you have a pre-training mini-meal along with good quality carbohydrates. On rest days, when you are not exercising, you need to skip the morning snack. And, you may want to make your dinner a bit lighter if you had afternoon snacks.
This body type is generally proportionally built and it is very easy for them to build muscle mass.
People who have this body type have an upright posture, are able to build muscle quickly and can gain and lose weight very easily. Mesomorphs have short limbs and long torso. Women who have this type of body are athletic and strong. Usually, these people are involved in some explosive sports due to the muscle type they possess. Unlike the other body types, mesomorphs can gain muscle mass more quickly because of the higher percentage of fast-twitch fibers they have. The genetic makeup is convenient for strength and power. When exercising, you need to focus on plyometrics, (HIIT) high-intensity interval training, and moderate endurance training. To lengthen with strength, you can try Pilates or yoga.
You need to eat good quality fats with moderate carbohydrates and consider timing your protein and branched-chain amino acid intake in order to maximize body composition (lean mass gain, body fat loss). On rest days, when you are not exercising, you need to skip the morning snack, and have coffee or green tea in the afternoon. You can the usual evening snacks and pre-dinner.
This body type tends to store fat easily and is generally rounder and softer.
People who have endomorph body type struggle to keep their body fat percentage in check and tend to have fuller, curvy figures. And, usually, the most difficult thing for them is to accept that they are an endomorph, because when you find out that you have this body type you know that you were born this way and you are likely to gain weight very easily.
But, this does not mean that you must be obese or overweight. If your metabolism is sluggish, you need to eat the right foods that will fire up your metabolism. In order to maximize body composition (lean mass gain, body fat loss) and to control insulin and blood sugar, it is very important to limit the carbohydrates intake and eat only good quality fats. Also you need to make exercising a part of your daily routine even though your body isn’t instinctively telling you to move more. For this body type, HIIT and CrossFit are recommended because they are great moderate endurance and weight training.. On rest days, when you are not exercising, after 45 minutes of waking up, you need to have flat-belly breakfast, and skip the pre- and post-training snacks.