Have you ever wondered why your friend seems to achieve different results from the same workout and diet regime? The answer might lie in your unique body type. Understanding your body type is a game-changer, allowing you to customize your nutrition and workout strategies, making it easier to achieve your fitness goals.
The Three Primary Body Types
According to American psychologist William Herbert Sheldon, there are three dominant body types, also known as somatotypes: ectomorph, mesomorph, and endomorph. Knowing your body type can greatly impact your overall health. Personal trainers, dietitians, and physical therapists can help individuals reach their fitness and health goals by personalizing their diet and exercise plans to match their body type.
Ectomorph
Ectomorphs are generally thin and lean, tending to have slender waists, narrow hips and shoulders, small joints, and long legs and arms. They tend to be slim, without much body fat or noticeable muscle mass. Because they have fast metabolisms, they burn calories quickly, so ectomorphs may find themselves hungry frequently throughout the day; yet, regardless of what, how often, or how much they eat, they don’t gain weight or muscle easily. Ectomorphs lose weight quickly.
For ectomorphs, focus on high-intensity strength training with lower reps, and make sure to incorporate compound movements for the best results. During strength training, ectomorphs produce a low level of myogenin, which limits their capacity to build muscle mass. This means you might have to train harder than a mesomorph or endomorph to see the same results.
Ectomorph men should stick to slim-fitting suits with wide collars to offset their slim hips. Women can try patterned shirts, skinny jeans, and long flowing dresses.
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Mesomorph
Mesomorphs are naturally muscular, typically having moderate-size frames, with wider shoulders and a narrow waist, strong arms and legs, and modest amounts of body fat. They are genetically predisposed to build muscle, so mesomorphs often require a slightly higher calorie intake (since muscle requires more calories to maintain it) and more protein than the other types do (again, for muscle maintenance). Generally, mesomorphs are able to lose or gain weight easily. Mesomorph: If you’ve got a muscular and athletic build, you’re likely a mesomorph. You can gain muscle easily and respond really well to different workouts.
A balanced mix of strength training, cardio, and flexibility exercises will keep mesomorphs fit and fabulous. Without a regular workout routine, you might find it difficult to maintain your current size. For mesomorphs, it's all about balance, so try to work and play in equal parts.
Men should look for jackets with fitted shoulders and wide collars. Women mesomorphs often have hourglass frames, which are best accentuated with crop tops, high-waisted jeans, and wrap-dresses.
Endomorph
Because they have a medium-to-large bone structure and more body fat than the other types, women who are endomorphs are often described as curvaceous or full-figured, while endomorphic men might be considered stocky, doughy, or round. Endomorphs usually have narrow shoulders and wider hips and carry any excess weight in the lower abdomen, hips, and thighs. It’s often challenging for them to lose weight, but with the right diet and training approach, it can be done. Endomorph body type puts on muscle mass much easier than others, even a bit too much for their own liking.
Cardio and strength training are your best friends. You likely gain weight easily and struggle to exercise it off. Without a balanced diet and a regular workout regime, your weight could be hard to control.
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Endomorph men are best suited for solid colors and narrow-collared suits. For women, avoid drawing attention to the waistline by choosing flowing silhouettes and a-line dresses.
Hybrid Body Types
It's important to note that many people don't fit neatly into just one of these categories. Instead, they may be a combination of two, resulting in hybrid body types. Here are a few common combinations:
Ecto-Mesomorph
These hybrids are increasingly common, especially in the athletic world, where this physique is prized for being aesthetically appealing. In fact, for men and women alike, ecto-mesomorphs tend to have the “fitness model” look. Often muscular with V-shaped torsos (think: wide upper back, developed chest and shoulders, narrow waist), ecto-mesomorphs are lean and agile, with strong-looking (but not bulky) arms and legs.
Meso-Endomorph
Including variations where people have more predominantly mesomorphic or endomorphic qualities (rather than a truly even split), this is the most common hybrid, according to research. Many bodybuilders and contact sports athletes (like football players) have this body type. Characterized by thick arms and legs and a boxy chest and mid-section, this type looks powerful but it isn’t chiseled. (This may be partly because people with this body type tend to retain water and a layer of fat on top of their muscles.) People with this kind of build who want to get a leaner physique should be prepared to take a more refined approach to resistance training, cardio workouts, and diet, so they can prioritize fat loss.
Ecto-Endomorph
Usually, this is a behaviorally acquired body type - basically, someone who is really an ectomorph has added significant body fat, whether it’s from poor eating habits, sedentary ways, or a combo of these less-than-stellar habits. With long limbs and a smaller bone structure, ecto-endomorphs often have soft midsections, droopy chests, and flabby upper arms and legs from sheer neglect.
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Discovering Your Body Type: The Kibbe Body Type Test
One comprehensive method for determining your body type is through a guided version of the original test published in David Kibbe's 1987 book, Metamorphosis. This test assesses your bone structure, body flesh, and facial features to provide insights into your body type.
How to Approach the Test
Take a Photo: Capture a straight shot of your body in a swimsuit or underwear, ensuring you're standing straight and the camera is at chest level.
Record Your Answers: Use a piece of paper to tally your answers in three sections: Bone Structure, Body Flesh, and Facial Features. For example:
- Bone Structure: 1A 2C
- Body Flesh: 5E 2D
- Facial Features: 5E 2D
Understand Yin and Yang: Answers A and B are Yang dominant (sharper, more angular), while D and E are Yin dominant (softer, more round). Answer C is a blend of Yin and Yang. If you don't strongly identify with either A/B or D/E, select C.
Choose the Best Fit: Select the answer that best describes your body, even if it's not a perfect match. The test seeks an overall pattern.
Study the Images: Each answer has accompanying images. Study these thoroughly to understand the nuances of each option.
Part 1: Bone Structure
This section focuses on your body's bone structure, which remains constant regardless of weight fluctuations. It's the most important section as it dictates how clothes hang on your body.
How long is your vertical line?
Your vertical line is your perceived height in relation to your horizontal proportions. A long vertical line makes you appear taller, while a short one makes you appear shorter.
- A) Long: You appear much taller than you are, even if short. Your head looks small in relation to your body.
- B) Moderately long: You appear taller than your actual height, with a moderately small head.
- C) Moderate: You look your actual height, with your head in proportion to your body.
- D) Smallish: You appear shorter than you are, even if tall. Your head is moderately large in relation to your body.
- E) Petite: You are obviously small in stature, with a large head in relation to your body.
What shape are your shoulders?
Be aware of your posture when answering.
- A) Narrow, sharp: Angular and bony shoulders with no softness.
- B) Broad, blunt: Masculine shoulders that are blunt at the edges.
- C) Symmetrical, even: Neither very angular nor very sloped.
- D) Sloped, tapered: Noticeable slope with sharp edges.
- E) Sloped, rounded: Noticeable slope with round edges.
How long are your arms and legs and what shape are they?
Consider the appearance of your extremities in relation to your body.
- A) Elongated, narrow: Long arms and legs with thin elbows, wrists, and ankles. Your fingertips reach further than halfway down your thighs.
- B) Elongated, broad: Long arms and legs with broader bones. Your fingertips reach further than halfway down your thighs.
- C) Moderate, even in proportion to my height and torso: Arms and legs are in even proportion to the rest of the body. Your fingertips end at about halfway the length of your thighs.
- D) Small, slightly short: Arms and legs are slightly short compared to the rest of the body, but not significantly. Your fingertips don’t reach halfway down your thighs.
- E) Small, very short in proportion to my height and torso: Arms and legs are very short in comparison to the rest of the body. Your fingertips don’t reach halfway down your thighs.
What are the size and shape of your hands and feet?
- A) Long, narrow: Big hands in comparison to the face that are long and narrow.
- B) Large, broad: Big hands in comparison to the face with width.
- C) Moderate, neither very large nor very small: Hands are in even proportion to the face and body.
- D) Small, narrow, delicate: Small hands in relation to the face that are narrow, long, and delicately shaped.
- E) Small, slightly wide: Small hands in relation to the face that are wide.
Part 2: Body Flesh
This section covers the flesh on your body, focusing on the overall look of your skin, muscles, and flesh, irrespective of body fat.
What is the overall shape of your body?
Is your figure more straight or curvy?
- A) Long, lean, dry: Long and straight body with no defined curves.
- B) Broad, tending toward muscular: Broad body with wide shoulders and waist, little definition.
- C) Moderate, even: Moderately defined waist with equal bust and shoulders.
- D) Shapely, a delicate hourglass: Hourglass figure with some sharpness around the shoulders.
- E) Very soft, lushly curved, a ripe hourglass: Full, ripe hourglass figure with rounded shoulders, breasts, and hips.
What shape is your bust line or upper torso?
This question is unrelated to your weight.
- A) Flat, taut: Flat bustline with very small breasts.
- B) Wide, broad: Rather flat bustline with small breasts, but broad.
- C) Moderate, in even proportion to bust and hips: Moderate size breasts.
- D) Shapely, curved, more prominent than my waistline: Prominent bustline with large, round breasts.
- E) Very prominent: Very prominent bustline; full and rounded breasts.
What shape is your waistline?
Answer in proportion to your bust and hips.
- A) Elongated, but boyishly tapered (even when overweight): Long waist with no definition, tapers even when overweight.
- B) Elongated, but broad: Long and broad waist with no definition.
- C) Moderate, slightly defined: Neither very straight nor very defined, in even proportion to the bustline and hipline.
- D) Very small in proportion to bust and hips: Clearly defined waist with some sharpness.
- E) Softly defined, but tends to be slightly wide: Clearly but softly defined waist with a rounded curve.
What shape are your hips?
Like the last two questions, this question is in proportion to the rest of your body.
- A) Tapered, straight, narrow: Straight, narrow, and undefined hipline.
- B) Straight, slightly tapered, and slightly wide: Straight and undefined hipline, but wider than answer A.
- C) Moderate, in even proportion to bust and hips: Neither very straight nor very round.
- D) Shapely and rounded, more pronounced than my waistline: Always prominent and wide regardless of your weight.
- E) Extremely soft and rounded: Always very prominent, very soft, fleshy, and rounded regardless of your weight.
What best describes the flesh on your upper arms and thighs?
This question is not based on how much you work out.
- A) Long, slender, sinewy
- B) Elongated, tending towards muscular
- C) Moderate
- D) Soft, slightly short
- E) Very soft, slightly wide and fleshy
Part 3: Facial Features
Take a straight picture of your face to complete this section.
(The provided text does not include the questions for Part 3: Facial Features. To complete the Kibbe Body Type Test, you would need to find a resource that provides these questions.)
Additional Quizzes and Resources
Several online quizzes can help you determine your body type. These quizzes typically ask questions about your physical characteristics, such as bone structure, muscle mass, and fat distribution. One such quiz is the "What's your true body type?" quiz, which categorizes you as an ectomorph, mesomorph, or endomorph and provides style tips based on your results.
Dressing for Your Body Type
Understanding your body type can also guide your fashion choices. Fashion bloggers and personal stylists specialize in somatotypes, offering advice on curating wardrobes that complement your unique shape.
- Make a Mood Board: Gather inspiration from trendsetters with similar frames to narrow down your style goals.
- Know Where to Save and Spend: Invest in everyday staples and save on items for special occasions.
- Try Before You Buy: Shop in person to ensure clothes fit and move well on your body.