Content provided by the Health & Wellness Team at GBS Benefits
Social media tends to perpetuate feelings of comparison and body dissatisfaction. Pam Skop, licensed mental health counselor and eating disorder specialist, offers this perspective:
“The goal of many brands’ and influencers’ posts on social media is to grab your attention and provoke you to optimize yourself by buying a certain product or following the same routines they do. This creates a system where we start to think ‘if only I ate or moved like that person then I would look like them and finally be happy.’ However, this doesn’t take one key reality into account: Everyone’s body is different thanks to genetics and, in part, certain lifestyle factors. And that’s both entirely normal and okay.”
Too many people allow themselves to be defined by a number, and it’s generally one that is grounded in nothing more than a notion of what they think they should weigh. The issue is when people try to achieve a certain number that is unrealistic for their body – which can backfire and lead to unhealthy practices.
It’s time to work with your physiology, not against it.
Identify Your Somatotype
A somatotype refers to the idea that there are three generalized body compositions that people are predetermined to have. The concept was created by Dr. W.H. Sheldon in the early 1940s. He originally theorized that these body types influenced a person’s personality and demeanor. That concept has since been debunked, but there are interesting things we can learn about these body types and how we can best eat or train to fit their needs.
Somatotypes are divided into three categories: ectomorphs, mesomorphs, and endomorphs. You can be a mix of two types, and there are a wide variety of shapes and sizes even within these categories.
Ectomorph
Ectomorphs are the body type that is the most resistant to weight gain because of a fast metabolism. People with this body type generally have little observable body fat, are only lightly muscled, and have a small frame. Basically, your genetic makeup limits your ability to put on muscle mass.
When training, focus on power and resistance training to build strength. To optimize body composition as an ectomorph, eat good-quality fats with moderate protein intake of about 30-35 grams per meal along with good-quality carbohydrates.
Mesomorph
Mesomorphs can generally lose and gain weight easily and are able to build muscle quickly. This body type tends to have a long torso and short limbs. Those with a mesomorph body type are strong and athletic. Mesomorphs excel in explosive sports – that is sports calling for power and speed. Basically, your genetic makeup suits power and strength.
For training, focus on moderate endurance training, high-intensity interval training, and plyometrics. To optimize body composition as a mesomorph, eat good-quality fats with moderate carbohydrates and time your protein intake, aiming to have 30 to 40 grams of protein at every meal and 10 to 15 grams of protein in your snacks.
Endomorphs
Endomorphs naturally tend to have curvy, fuller figures and may have the tendency to gain weight easily. As an endomorph, maintaining muscle is important.
Training-wise, emphasize strength training and include some high-intensity interval days. As an endomorph, focusing on eating a wide variety of veggies, grains, and fruit to have a diverse gut microbiome is essential. It is also important to hit the upper range for protein intake to maximize body composition and control insulin and blood sugar. Aim to eat a higher amount of protein spread evenly across the day.
Did you know? Body fat is naturally higher in women for essential bodily functions and forming reproductive tissue. Body fat ranges for optimal health are 14 percent to 30 percent for women and 6 to 25 percent for men.
No matter your body type—ectomorph, mesomorph, or endomorph—you have the power to be fit and healthy by embracing your unique physiology. Fitness and wellness aren’t about achieving a single “ideal” number or shape but about finding the routines and habits that make you feel your best. By understanding and working with your body’s natural tendencies, you can cultivate a lifestyle that prioritizes health, balance, and self-acceptance. Remember, every body is different, and that’s what makes each journey to wellness truly remarkable.
Reference:
ROAR by Stacy T. Sims, PHD, with Selene Yeager
