Following on from last month’s edition where we spoke about Macronutrients and Calories, it is important that we understand our body type. Why? Because that is why most of us train – to change the way we look. But what if we can change the way we look quickly and more effectively?

This is known as a somatotype. There are three types of physique which can be easily distinguished so we can calculate how much of the general population fall under which category. The three different types are:

1. Ectomorph
2. Mesomorph
3. Endomorph

So, what are they I hear you ask? In the 1940’s, American psychologist William Herbert Sheldon discovered that people have three distinctive physiques. This is referring to their shape, skeletal frame and body composition. Everyone has a unique body.


Which image best refers to you?
In a nutshell, Ectomorph are long and lean, with low body fat and low muscle. Mesomorph are normal height with a fair amount of muscle mass and wider shoulders than the hips. Endomorph are shorter and wider, with high body fat and low muscle, with their shoulders narrower than the hips. The way in which our body consumes food, digests it, stores it and uses it as energy will affect our body shape. If we exercise regularly.

Genetically, it is in our DNA whether we are born with more slow twitch or fast twitch muscle fibers. Whether we are tolerant or intolerant to certain foods and whether we are more suited to burn fat or build muscle. Of course, these characteristics can act as variables which can change from person to person. However, if we know what body type we are, we can manage our nutrition and training a lot more effectively.

Our BMR (Basal Metabolic Rate) is also unique. This tells us how many calories we can be expected to burn at rest. So if we calculate and record the amount we consume by calorie counting, then we compare that to our BMR, to see if we are in a positive or negative number, we are more likely to achieve results. For example, if I am male and my somatotype is Endomorph my BMR is around 3000 kcal a day. If we reduce our calories in and eat less than 3000 kcals, we will see a benefit. On top of that, if we exercise, we will burn more calories so we will be in a greater deficit. If my goal was to lose weight then this is a good start.


Let’s now talk about exercise. Ectomorphs tend to be your endurance athletes, with little weight and big engines to run all day. Endomorphs tend to be your overweight general population who eat a lot and don’t exercise much. Then Mesomorph are in the middle and a combination of the two.

I hope this gives you more knowledge into your own nutrition and training. You should now have a good understanding and be able to link in the exercises you do to the different somatotypes, which will get you faster results! ■

Words by: Nicky Holland (Personal Trainer)

Find out more from Eiyo Nutrition, and check out my website
www.nicky-fitness.com or Instagram @nickyfitness