Each person has one of three types of a constitution which affect not only the general appearance, but also on metabolism, speed of accumulation of fat or growth of muscle bulk. Today we will talk about types of a constitution and their characteristic. We learn what positive and negative sides each type possesses.
Three types (+ pluses and minuses)
We will begin, of course, from the general description of each type and also we will mention about what types of a constitution at men prevail.
Ektomorf
For a start It is necessary to tell that these three types are called simatotipa. Also there are other types which can be divided into bigger or smaller amount of categories.
It is connected with the fact that different scientists in own way removed types of a constitution and in the way characterized by the most convenient for themselves them.
Let's return to our subject and we will talk about ektomorfa. It is rather simple to define the person with such type of a constitution as it is allocated or the clothes hanging on it, or incredibly thin extremities and lack of muscle bulk. Standardly ektomorfa have a short trunk, long extremities, narrow brushes and a foot. At the same time male hands of an ektomorf in structure can remind women's as a palm very narrow, and fingers — long. The fat reserve in an organism is minimum.
Important! Ektomorfa are not insured from possible obesity after a climax.
The ectomorphic type of a constitution is characteristic also the fact that muscles very long and thin. Rather often people with such type have narrow shoulders and small volume of a thorax.
Positive sides of this type of a constitution:
- high metabolism;
- small percent of fat in an organism;
- active trainings yield at once visible result as muscles are not spread with a fat layer;
- it is possible to eat any food, without being afraid to recover;
- now it is fashionable to be thin;
- you save on things as after growth stop your weight can not change for years.
Minuses:
- to recover incredibly difficult;
- it is impossible to perform hard physical activity;
- a set of muscle bulk goes many times more slowly, than at other types of a constitution;
- there is a danger of anorexia that it is especially important for girls who plan the child;
- the age does not correspond to a constitution.
We draw a conclusion that though any food in any volumes is available to ektomorfa and they do not need to buy things in process of addition of weight, however in respect of trainings such type will not allow to gain to you superbig weight to resemble "rock". This type has a limit in respect of a set of weight above which to jump it will not turn out.
Whether you know? The most famous athlete-ektomorf — triple "Mr. Olympia" Frank Zayn. With a height of 177 cm its weight never exceeded 90 kg. At the same time the volume of a biceps was 44 cm.
Endomorph
Complete antithesis to ectomorphic type. The endomorphic type of a constitution is characteristic the fact that it has incredibly large supply of fat that does not depend on a diet, physical activities or diets. Also at this type soft muscles, a roundish face, a short neck and very wide hips. It is impossible to call this type sports. Even if the endomorph gives huge amount of time to trainings, to receive a figure as at an ektomorf, it will never be able.
The building does not allow to bring completely fat out of an organism to achieve an ideal relief, and any food, owing to slow metabolism, leads to deposits of the last.
Important! Endomorphs always have average or wide bones.
Pluses:
- very quickly gain muscle bulk;
- in the childhood and youth look is more senior than the age;
- at due efforts it is possible to achieve unreal indicators in bodybuilding;
- have good indicators of force.
Minuses:
- it is heavy to lose weight;
- need to constantly adhere to a diet;
- the fat layer hides muscles therefore the gained weight will be "invisible";
- load of joints and heart;
- junk food and lack of physical exercises lead to uncontrollable obesity.
We draw a conclusion that endomorphs are not able to afford any food in a daily diet, and their building though assumes a fast set of weight, however does not differ in ideal symmetry.
Having the endomorphic building, it is always necessary to watch not only food, but also physical activities which have to be at any vital stage not to allow obesity.
Whether you know? The actor and the movie producer Russell Crowe is an endomorph, having at the same time the small weight, good physical shape and sufficient relief of muscles.
Mesomorph
"Average" type in all ponimaniye of this word. The mesomorph represents that "golden mean", that type of a constitution which well is suitable for sport and, together with it, is not inclined to obesity. Yes, at consumption of a huge amount of fats the mesomorph will gain weight, however and to dump it will not make for it work.
Run, swimming, occupations on a horizontal bar and bars will help to hold the body in shape to you.
This type is characteristic a wide thorax, equally long trunk and extremities, a small reserve of subcutaneous fat. It is considered ideal for sport and sports career.
Pluses:
- symmetric body;
- existence of well developed muscles;
- the age corresponds to development of frame and muscles;
- there are inclinations for sports activities;
- there is no predisposition to obesity.
Minuses:
- in the absence of physical activity the mesomorph can "save up" enough fat which perecherknyot all inclinations;
- hobby for greasy food can lead to obesity.
As a result we have that ideal to which all men of any age aspire. A body which at adequate loadings can turn into the ideal combining the correct structure and a heap of muscles. At the same time for obtaining the same result the ektomorfa need to make twice more efforts.
Important! Can lead to obesity not only hobby for junk food or lack of physical activity, but also both problems with hormones and various diseases which strongly break work of all systems of an organism.
How to define the type of a constitution?
Ektomorf, the mesomorph and an endomorph are very seldom presented in the "clean" form therefore further we will have a talk how to define the type, not always the described parameters can coincide with yours.
The most exact way — measurement of a grasp of a wrist. The sense is in what ektomorf has very thin bones therefore, irrespective of age, the hand in a wrist will be rather thin. Endomorphs as it was told above, can have only an average or wide bone what follows from that the wrist will always be wide. Mesomorphs, in this case, are defined by average value.
So, if the grasp of your wrist — from 14 to 17.5 cm, means you ektomorf. Values can be less specified, it does not play a large role. Further there are mesomorphs with a grasp from 17.5 to 20 cm. Everything that is higher than this indicator, belongs to endomorphs. Also it is worth noticing that the grasp of an anklebone has to be 5-6 cm more, weeks of a wrist. However it happens so that indicators do not meet or appear on the verge. In that case you or treat intermediate type that not news, or was incorrectly counted.
Floating around the Internet there is a set of calculators which will precisely calculate your type of a constitution.
The fact that in the cities the ectomorphic type of a constitution begins to prevail that is connected not only with genetics, and and with external conditions, unlike rural areas where bigger percent of mesomorphs and endomorphs is interesting.
Whether you know? Arnold Schwarzenegger is ektomorfy that did not prevent it to achieve indescribable heights in sport and cinema. It is worth mentioning that in Arney's childhood was a frail child because of what began "to drag iron".
Trainings and diet
We characterized the main types of a constitution of men and women, explained how to define the type, we will pass to a sports subject now and we will discuss the modes of trainings.
Ektomorf
Before that to describe the system of trainings, it is necessary to put an accent on the main problems of this type, namely on lack of endurance and poor power qualities.
That is ektomorf cannot lift big weight and cannot drag out a training. It turns out that when scheduling it is necessary to be guided by these indicators. We will not describe what muscles and as you need to swing, we will state only a basis. You need to divide all system of trainings into 2 parts. During one you load an upper body, at the same time without dragging out a training.
We advise to learn as it is correct to begin to be engaged to the beginner in gym.
During other training you load a lower body. Thus, during performance of exercises which involve a lower body the top part has a rest and is restored and vice versa.
Now as for the number of approaches and repetitions. It is ideal to allocate for everyone exercises at least to time, carrying out 3–4 approaches with the number of the repetitions which are not exceeding 5–9 times. Plan everything so that the maximum time of a training did not exceed 50–60 minutes taking into account breaks. Nevertheless the indicator 40 minutes will be ideal if to consider that between approaches a break 1 minute, and between exercises — no more than 6-8 minutes is taken.
It is necessary to include more power exercises, increasing at the same time weight, but not the number of repetitions.
Important! You can remain at one level on weight several months before any progress appears. For ektomorf it is normal start so you should not endure or give up trainings.
Now we will talk about food.
To you it is necessary not only to cover day cost of energy, but also to try to increase the daily caloric content and percentage of protein and vitamins. It is necessary to cover the accelerated metabolism and at the same time to leave a part of energy on trainings and a set of weight. A half of your diet — complex carbohydrates which come to an organism only with porridges, bean and potatoes. No sweets or pastries will cover the deficit.
That it was simpler to understand it, come into the next market and spend 15 minutes of time for studying various grain. You will understand at once and remember in what grain most of all carbohydrates and a squirrel.
It will be interesting to you to get acquainted with a food allowance of Vladimir Klitschko and Arnold Schwarzenegger.
We mentioned protein not just like that. It is construction material for muscles, and considering that we practically do not have them, a squirrel we need to use much. Standard daily rate — 3 g of protein on 1 kg of your weight.
Yes, figure rather big, however, using products with the high content of this element, you without effort will cover norm, without asking for the help sports additives.
Is it is necessary in very often small portions as our organism has to have constantly enough calories which provide us carbohydrates, and construction material for recovery of muscles — protein.
Important! During sleep the organism, roughly speaking, "pulls out" protein from muscles therefore never tighten with a breakfast.
Endomorph
Best of all are suitable for full endomorphs a Split system which assume 2 days of trainings without interruption then day of rest and again 2 days in a row becomes. Such system not only will help to gain quicker muscle bulk, but also, when using the correct system, will save from excess fat. It is necessary to alternate power exercises to exercises on endurance. So you at the same time will remove unnecessary weight and will gather muscular in accelerated.
It turns out approximately so: 2 days in a row we carry out exercises on endurance (4–6 approaches till 12-16 of repetitions) then we take a break and a training on force.
Important! The lower body demands the bigger number of approaches and repetitions to remove excess fat.
At the same time it is very important that besides occupations in the hall you ran much or went to aerobics. Kind of ridiculously it sounded, but such occupations will help you to achieve quicker result, than monotonous occupations with iron.
Diet.
For a start estimate the caloric content of products which you consume. You need to achieve that daily caloric content was within that weight which you want to reach. For example, daily need of the adult — about 2 thousand kcal. At the same time during the heavy physical occupations the need for calories increases, however it has to be satisfied not with greasy food, but complex carbohydrates which give long feeling of satiety.
The training under the Tabata protocol will help to lose excess weight to you.
Is it is necessary in the small portions, but it is frequent, as well as to ektomorfa. You need to lean more on vegetables, excepting farinaceous food and sweet. With protein everything is as well as at the previous type.
Ideal percentage of proteins, carbohydrates and fats — 50, 40 and 10% respectively.
Important! Do not use at all a protein which to you to anything. Also sometimes it is possible to use energy drink which influences weight reduction.
Mesomorph
This type will never have problems with achievement of progress. It is enough to carry out standard trainings to achieve the fastest result which will consist not only in a set of weight, but also in esthetic effect. It is the best of all to use 2 types of trainings also. The first type — a large number of repetitions with a small weight. So you receive relief muscles and will reduce amount of fat in an organism. The second type — the big weight and the minimum quantity of repetitions. Here we work for force.
We advise to examine exercises which will help to pump up legs.
It is also possible to use programs of trainings which are developed by the following principle: several months we work for force, then we work for weight. So you will not allow your muscles to get used to the program and to adapt to scales will be able to promote further quicker.
Food.
In respect of food the mesomorphs were lucky even more, than to ektomorfa. Is everything, including farinaceous food and sweet is possible. The main thing is to provide an organism with proteins and carbohydrates. The first in a diet there have to be about 30%, the second — up to 50%. Calculation of protein on kilogram of weight is carried out on the same system, as at ektomorfof.
Important! Obligatory in day to drink 2.5 pure l.
Whether it is possible to change the type?
Unfortunately, no as the type of a constitution is a genetics and influence of the environment. Cannot you change in the natural way length of legs or color of eyes, it is correct? As well with constitution type.
If you had full parents and you, respectively, received their genes, then your task is to work on itself to gain weight and to be rather strong to protect relatives. If you ektomorf, then are proud of the fact that you can get without effort to the overloaded minibus or pull on yourself jeans from school. Each of the described options has the pluses and minuses therefore it is necessary not to "swear" on genes and to take care of the own life to reach heights.
To stout persons not to understand a problem thin and vice versa. Each of us has enough merits which can be increased greatly. Therefore you should not try to change the type — it is worth changing the way of life and to set the objects which execution will force you to forget about constitution problems.
On it we finish article. We hope that you gathered really useful information on the basis of which you will be able to change the life to the best. You learned how to define like a constitution, and an optimal variant of trainings and food. Observe instructions — and at you everything will turn out.