Although it was the American psychologist William Sheldon who popularized the three broad categories of body types in the 1940s, the general idea was nothing new. As far back as 380 BC, Plato was writing about the three main body types, in his classic work The Republic.
Sheldon named the three body types ectomorph, endomorph, and mesomorph. Ectomorphs are long and lean and have difficulty in building muscle. Endomorphs are large with a high amount of body fat. They are often pear-shaped. Mesomorphs are well-built and muscular. They have a moderate frame, a medium-sized bone structure, a narrow waist, and well-proportioned broad shoulders. Mesomorphs also have a high metabolism and responsive muscle cells. While some ectomorphs and endomorphs aspire to be as muscular as mesomorphs, having the latter body type is not without its challenges. If you are a mesomorph, here are the difficulties you could face and how to overcome them.
Mesomorphs have a genetic head start when it comes to building muscle. Out of the three body types, mesomorphs are best suited to bodybuilding due to their natural strength. However, being a mesomorph also means you are prone to lose or gain weight easily, especially if you are complacent about your body. To overcome weight problems, you need to focus on a healthy and appropriate diet combined with a well-rounded training program. This mesomorph diet & workout plan is a good place to start to learn more.
Losing Muscle Mass As You Get Older
Mesomorphs may be blessed with a muscular body, but without the right diet and exercise routine, you will not be able to appropriately maintain that muscle mass. Furthermore, you will start losing muscle mass from your thirties onwards. However, you can reduce that loss by ensuring you keep going with your training and eating a healthy diet.
If you have athletic-oriented goals such as getting bigger and more muscular, you can gain muscle mass by increasing your protein and calorie intake and stepping up your strength training to four or five times a week. On the other hand, if you are a mesomorph who simply wants to maintain a healthy muscle mass, you can do less frequent strength training, such as twice a week.
Cardio training is just as important as strength training. To achieve a steady lean physique, you need to do regular cardio sessions. You should incorporate thirty to forty-five minutes of cardio exercises three to five times a week unless you carry less body fat for a typical mesomorph, in which case two weekly cardio sessions will suffice.
Eating The Right Food
As mentioned above, if you do not have the right healthy diet, you could run into problems. Mesomorphs need more calories than other body types because of their higher ratio of muscle mass. Muscle weighs more than fat and therefore needs more calories to be maintained. Mesomorphs generally respond well to high protein diets. Excellent sources of protein include eggs, chicken, fish, lentils, and beans.
Carbohydrates like vegetables, fruit, and whole grains are just as important, and you should mix up the types of carbs you eat. As well as filling you up, carbohydrates are full of antioxidants and phytochemicals that help to repair muscle damage from strenuous workouts.
Your body needs healthy fats too. Make sure you incorporate items like nuts, seeds, avocado, and olive oil into your well-rounded healthy diet, as such natural fats contain inflammatory compounds that help to promote satiety.