What is the ideal training for your body type? Check out what science proposes –

The idea that our body can be categorized into three different biotypes is not new: physiologist William Sheldon popularized the concepts in 1940. This theory explains, in more general terms, why some people have more difficulty gaining lean mass, while others accumulate fat with incredible ease. And it also gives the basis for talking about ideal workout for every body type, you knew?

“The main differences between the three existing biotypes are the bone structure and the metabolismwhich make the results of training and diets different for each person”, says physical educator Luciana Lopes, creator of the Hampy method (@hampyoficial). This is why, for example, the strategy that works for a colleague or influencer may not be the best one for you.

Understand what each one means, according to the expert:

1 – Ectomorph: “Those are thinner people, who have difficulty gaining muscle mass. Ectomorphs have an accelerated metabolism and manage to lose weight easily”;

2 – Endomorph: “They are those people who gain weight easily, even when they don’t eat too much, as they normally have a slow metabolism. They have broader shoulders, more robust bone structure and tend to accumulate more fat than other body types”;

3 – Mesomorph: “They are those who find it very easy to gain muscle definition and lose fat. With little time on a diet and training, they already show great results.”

You can be a mix of all three.

Let us guess: you read the three definitions above and soon you identified with any of them, right? But know that it’s easier for you to be a mix between them, than to have a closed biotype. “It can happen that a person presents different characteristics. How to Gain Muscle Easily, But Also Build Up fat”, says Luciana.

There is even a method that defines the proportions of the biotypes that you have. Each of the groups (in order endomorph, mesomorph and ectomorph) is given a score from 1 to 7. Someone with a 1-7-5, then, would be a person with a muscle tone well developed, but at the same time with a considerable accumulation of fat mass.

Genetics says a lot, but it’s not everything

The physical education professional explains that the biotype is inherited from our parents and grandparents. However, he makes it clear that he will not define his physique for the rest of his life. “Achieving the goal of weight loss or lean mass gain can be more challenging depending on what you inherited. But finding the ideal exercise and keeping a proper diet, you can get there!”. Thinking about it, she indicated the modalities that bring the most results for each one. Check out:

Ideal workout for every body type

Generally, thinner people need to work twice as hard when they decide to gain lean mass. For this reason, they generally need a higher caloric intake and a menu based mainly on proteins.

“For ectomorphs who want to gain muscle mass, the most suitable are strength training, such as bodybuilding. In addition to shorter but high-intensity sessions, which can even be done at home”, recommends Luciana.

The slower metabolism of endomorphs facilitates weight gain and fat accumulation in risky areas, such as the abdomen (studies indicate that the more adipose tissue in the region, the greater the chances of developing chronic and cardiovascular diseases).

Therefore, in addition to regular exercise, endomorphs often need to prioritize a balanced diet, adequate intake of water and good nights sleep.

“The most suitable exercises for these people are aerobic ones, such as running, walking, dancing, Hampy, jumping, swimming. Mixed with strength exercises for muscle definition. the workouts of HIIT they are great, as they mix the two types of exercises that endomorphs need”, advises the trainer.

Mesomorphs, on the other hand, can reap quick benefits from any type of activity. “They get results with the most varied types of exercises, but as they adapt quickly, high-intensity training is the best. Everything will depend on your main objective at the moment.”