Determine your body type.
Body types are often classified according to the theory of somatotypes developed by psychologist Dr. William H. Sheldon in the 1940s. Somatotype theory divides people into three different categories depending on their body's tendency to gain weight, stay slim, or have a muscular and athletic form.
However, these categories are only theory, which means that some people fall into more than one category. Your body type may also vary depending on your diet and exercise. Here is how the three body types are arranged according to the theory of somatotypes:
* Ectomorph: This type is often characterized by a tall, slim build. People with the ectomorph body type are thin. Some people with this body type find it difficult to gain weight due to their fast metabolism, and in order to gain weight, they have to consume more calories than the average person.
* Endomorph: Describes a rounded physique with a larger waist, larger bones and a larger body. People with this type of physique usually gain weight easily, and without training they tend to have more fat than muscle.
* Mesomorph: People with this type of physique gain weight more easily than ectomorphs, and in general it is easier for them to lose weight than endomorphs. They have a muscular and athletic build with an average amount of fat.
Not everyone is necessarily perfect for just one of these types, so you may find yourself falling into several at once.
Changing views on body types
The history of fashion trends suggests that quite recently men's and women's bodies were rigidly idealized. The standards were considered male athletic bodies with pronounced musculature, narrow hips and very wide shoulders, and women's – miniature, athletic, but without pronounced muscles and with a very narrow waist, but, at the same time, large buttocks.
Modeling agencies generally encouraged thinness, unhealthy thinness.
However, the collective view of male and female bodies is beginning to shift from unrealistic beauty standards to a more inclusive approach that exalts "real" bodies over "ideal" ones.
There was a time when personality was associated with physique. Ectomorphs were considered quiet and even sullen people, endomorphs were considered cheerful, and mesomorphs were considered a bit rude and vulgar. But these views are by no means scientifically proven or accurate.
Is it possible to change the body type?
Dissatisfaction with the shape of the body is one of the main reasons why men and women turn to medical methods such as cosmetic surgery. Breast implants, shin implants and liposuction have become commonplace among men, while breast augmentation, abdominoplasty and liposuction are among the most common procedures among women.
But any body type can be changed with certain lifestyle modifications, such as a healthy diet and regular exercise. Just as following a well-balanced diet containing whole foods rich in nutrients can prolong your life for years, a constant exercise regime is more effective than periodic bursts of physical activity.
Aerobic exercises that involve all muscle groups, such as running and swimming, can help burn fat and develop a slim physique, while strength training can help build and maintain muscle mass. In combination with a healthy and balanced diet, a combination of cardio and strength training is considered the most effective method of developing a strong and slim body. However, each person's body will react differently depending on factors such as age, gender, weight, genetics and level of physical fitness.
Development of a muscular body type
To develop muscle mass, you will need to do weight training. Focus on training each muscle group twice a week in full or split training programs that target specific parts of the body. Use combined for small muscle groups such as biceps, triceps, abs and calves.
Here are some tips to get you started:
* Change the number of sets and reps every few weeks.
* Start with 2-3 sets of 8-12 reps, which will help build muscle size.
* After three to six weeks, switch to a more strength-oriented workout with 3-5 (or more) sets of 2-4 reps.
· You can also try approaches with a large number of repetitions, from 10 to 15, depending on your level of physical fitness.
Keep in mind that every body, regardless of the "type", reacts differently to training programs. In order to still get results, it is important to change your training regime to a strategy called periodization. You should also increase the weight, repetitions or approaches by adding volume to see an increase in muscle mass and clarity. In addition, your diet should contain enough calories and protein to build lean muscle mass. If you have trouble gaining muscle, you will need to significantly increase your calories with healthy food to maintain the extra energy needed to build muscle. Some people, especially beginners, can often build muscle while losing fat at the same time.
Different types of physical activity have different effects on your morphology (morphology = form).
How Aging Affects Body Type
As people age, their metabolism slows down. Fat is more likely to accumulate around the abdomen, and as a result it will be more difficult to get rid of it. But age-related weight gain can be solved with a balanced combination of exercise and a healthy diet. After a while, many people will see improvements, especially if they continue to do strength training to combat age-related muscle loss.
Result
When it comes to striving for a certain body type, think about working with what you have and remember that there is no "perfect" body type. Choose a diet and exercise plan that suits your body type and work on becoming the healthiest version of yourself.
