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What's Your Body Type? Have you ever looked in the mirror and wished your body was a different shape? Who hasn’t?! We all seem to possess an intrinsic need to compare our bodies to others’, and we’re usually dissatisfied with what we’ve been given. “I wish I was thinner. I wish I wasn’t so scrawny. I wish I didn’t have such broad shoulders. I wish my thighs weren’t so big.”
You know your body better than any other person and you are also your toughest critic.
Sometimes, we are blind to our genetic “gifting” because we have placed a particular body type on a pedestal. You need to learn more about how you have been designed, your uniqueness, and your capabilities. Once you understand your own body, you can create a very realistic set of expectations and goals. And you can pursue what “peak fitness” means for you, individually.
Keep These Things in Mind
As you dive deeper into learning about the different body types, it's important that you remember a few things:
1. Body type eating and training is LEVEL TWO: it's the details, it's more advanced. Don't try with all your might to implement this stuff if you haven't spent time mastering LEVEL ONE (eating PRO's consistently and all the other SM Healthy Eating Habits from your Complete Nutrition Guide). Make sure you have that firm foundation before you overwhelm yourself with the details.
2. Every one of our bodies has been created in the image of God and with a divine purpose. We are all equally valuable. He says we are "His prized possession" (James 1:18). Whether you're an Endomorph, a Mesomorph, an Ectomorph, or something in between, God made you that way. Don't try to alter it.
3. Pursue health and strength above all things. It may be tempting, especially if you're an Endomorph, to hustle like a raving lunatic to try and lose weight. Remember, "What good is it for someone to gain the whole world, and yet lose or forfeit their very self?" (Luke 9:25)
4. Understand, that you might not get a clear-cut answer about your body type. Yes, we'll be talking about general categories, BUT the variety among us all is vast! You may end up a little more confused, but I'm going to do my best to help you gain some clarity
Ok, let's now take a closer look at the different body types, or somatotypes.
You know your body better than any other person and you are also your toughest critic.
Sometimes, we are blind to our genetic “gifting” because we have placed a particular body type on a pedestal. You need to learn more about how you have been designed, your uniqueness, and your capabilities. Once you understand your own body, you can create a very realistic set of expectations and goals. And you can pursue what “peak fitness” means for you, individually.
Keep These Things in Mind
As you dive deeper into learning about the different body types, it's important that you remember a few things:
1. Body type eating and training is LEVEL TWO: it's the details, it's more advanced. Don't try with all your might to implement this stuff if you haven't spent time mastering LEVEL ONE (eating PRO's consistently and all the other SM Healthy Eating Habits from your Complete Nutrition Guide). Make sure you have that firm foundation before you overwhelm yourself with the details.
2. Every one of our bodies has been created in the image of God and with a divine purpose. We are all equally valuable. He says we are "His prized possession" (James 1:18). Whether you're an Endomorph, a Mesomorph, an Ectomorph, or something in between, God made you that way. Don't try to alter it.
3. Pursue health and strength above all things. It may be tempting, especially if you're an Endomorph, to hustle like a raving lunatic to try and lose weight. Remember, "What good is it for someone to gain the whole world, and yet lose or forfeit their very self?" (Luke 9:25)
4. Understand, that you might not get a clear-cut answer about your body type. Yes, we'll be talking about general categories, BUT the variety among us all is vast! You may end up a little more confused, but I'm going to do my best to help you gain some clarity
Ok, let's now take a closer look at the different body types, or somatotypes.
Mesomorph
A mesomorph tends to have a more muscular, athletic build. They can be tall, medium, or short, but their bodies are compact and can build muscle mass very easily.
Their bodies are usually comprised of a higher percentage of Fast Twitch muscle fibers, which are bigger muscle fibers than Slow Twitch fibers. This also makes them particularly adept at sprinting, fast-action sports, and lifting weights.
They tend to have a fairly balanced metabolism. With good training and eating habits, their bodies will naturally be inclined to burn fat as a primary fuel source, allowing them to have the capacity for being lean. The combination of their muscle mass & fiber type and a pumped up metabolism leading to lower fat levels gives the Mesomorph their "ripped" appearance. (Other body types have a much more difficult time looking this way.)
Training. Mesomorphs thrive with strength training, powerful movements, sprinting and quick-feet type exercises. This stuff comes fairly natural and feels great for a meso, especially when done consistently. They'll truly enjoy the strength training and athletic style of training that Strong Mommas provides.
Eating. Mesomorphs thrive with a diet that is high in protein, high in veggies, some fruits, a variety of healthy fats, and some starchier carbs daily. A good rule of thumb is to have one serving of starchier carbs per day, and then add another serving if you worked out hard. Have that serving as close to your workout as possible.
REALITY CHECK: Mesomorphs have to work for it. (Well, we all do.) An unhealthy meso will lose her muscle mass, have a slower metabolism, won't be able to tolerate carbs very well, and might become convinced she's an endomorph.
And very healthy mesomorphs will never be slender and thin. You'll either be strong and muscular, or weak and a little chubby. (I've learned this personally.)
The most important thing is that you don't try to remove your muscles or shy away from them. Embrace them, foster them, and realize they are the reason that you feel great and can do great things. Steward those muscles, momma! 💪
Does any of this resonate with you?
Are you a mesomorph?
Their bodies are usually comprised of a higher percentage of Fast Twitch muscle fibers, which are bigger muscle fibers than Slow Twitch fibers. This also makes them particularly adept at sprinting, fast-action sports, and lifting weights.
They tend to have a fairly balanced metabolism. With good training and eating habits, their bodies will naturally be inclined to burn fat as a primary fuel source, allowing them to have the capacity for being lean. The combination of their muscle mass & fiber type and a pumped up metabolism leading to lower fat levels gives the Mesomorph their "ripped" appearance. (Other body types have a much more difficult time looking this way.)
Training. Mesomorphs thrive with strength training, powerful movements, sprinting and quick-feet type exercises. This stuff comes fairly natural and feels great for a meso, especially when done consistently. They'll truly enjoy the strength training and athletic style of training that Strong Mommas provides.
Eating. Mesomorphs thrive with a diet that is high in protein, high in veggies, some fruits, a variety of healthy fats, and some starchier carbs daily. A good rule of thumb is to have one serving of starchier carbs per day, and then add another serving if you worked out hard. Have that serving as close to your workout as possible.
REALITY CHECK: Mesomorphs have to work for it. (Well, we all do.) An unhealthy meso will lose her muscle mass, have a slower metabolism, won't be able to tolerate carbs very well, and might become convinced she's an endomorph.
And very healthy mesomorphs will never be slender and thin. You'll either be strong and muscular, or weak and a little chubby. (I've learned this personally.)
The most important thing is that you don't try to remove your muscles or shy away from them. Embrace them, foster them, and realize they are the reason that you feel great and can do great things. Steward those muscles, momma! 💪
Does any of this resonate with you?
Are you a mesomorph?
Ectomorph
Ectomorphs are typically slender and lean. They can be tall, medium, or short, but they usually have a petite bone structure. Their slender limbs and small wrists and ankles usually give them away as ectomorphs.
Ectomorphs tend to have a tough time building and maintaining muscle mass. When they're not exercising regularly and eating well, they can feel wimpy and maybe even a bit scrawny. Of all the body types, the ectomorph is the one that might actually struggle to keep their body weight up to a healthy level.
Traditionally, ectos have a fast metabolism and a higher percentage of Slow Twitch muscle fibers. The slow twitch muscle fibers are smaller in size, taking up less space. This also lends to an ecto's natural ability to be a distance athlete.
Some Ectomorph women may experience a bit of weight gain, especially around the midsection, as they age. Their limbs will stay the same, but they suddenly might feel like they're carrying a little extra around the waistband. This is due to a drop in estrogen and a slightly slower metabolism...two things that were naturally keeping this weight gain at bay until now. 😏
Training. An Ectomorph's training priority should be resistance training...lifting weights! They need to do everything they can to build and maintain their muscle mass. This might not feel natural for them, ever, but it's still important. Their muscles may never "pop" or be as visible as a mesomorph or even an ecto-meso. However, they still have the capacity to be a lot stronger!! They should still include what they love to do to make exercise fun (like running, if that's their jam!).
Eating. Due to their faster metabolism and a body that's more naturally carb tolerant, Ectomorphs might feel best if they include a starchier form of carbohydrate with most meals. If they don't, their blood sugar might drop dramatically, and/or they just won't have the energy to do their workouts well. Their meals should first prioritize lots of protein, then plenty of fruits and veggies, some whole grains or other starchy carbs, and some healthy fats.
Does this resonate with you?
Are you an Ectomorph?
Ectomorphs tend to have a tough time building and maintaining muscle mass. When they're not exercising regularly and eating well, they can feel wimpy and maybe even a bit scrawny. Of all the body types, the ectomorph is the one that might actually struggle to keep their body weight up to a healthy level.
Traditionally, ectos have a fast metabolism and a higher percentage of Slow Twitch muscle fibers. The slow twitch muscle fibers are smaller in size, taking up less space. This also lends to an ecto's natural ability to be a distance athlete.
Some Ectomorph women may experience a bit of weight gain, especially around the midsection, as they age. Their limbs will stay the same, but they suddenly might feel like they're carrying a little extra around the waistband. This is due to a drop in estrogen and a slightly slower metabolism...two things that were naturally keeping this weight gain at bay until now. 😏
Training. An Ectomorph's training priority should be resistance training...lifting weights! They need to do everything they can to build and maintain their muscle mass. This might not feel natural for them, ever, but it's still important. Their muscles may never "pop" or be as visible as a mesomorph or even an ecto-meso. However, they still have the capacity to be a lot stronger!! They should still include what they love to do to make exercise fun (like running, if that's their jam!).
Eating. Due to their faster metabolism and a body that's more naturally carb tolerant, Ectomorphs might feel best if they include a starchier form of carbohydrate with most meals. If they don't, their blood sugar might drop dramatically, and/or they just won't have the energy to do their workouts well. Their meals should first prioritize lots of protein, then plenty of fruits and veggies, some whole grains or other starchy carbs, and some healthy fats.
Does this resonate with you?
Are you an Ectomorph?
endomorph
True genetic Endomorphs are naturally thick and stockier. They have a larger bone structure, and tend to carry most of their weight around their midsection/torso. Even at their absolute fittest and leanest, they still feel a bit broad. For them to ever become slender or super lean, it's pretty much impossible and/or extremely unhealthy for both their body and mind.
Endomorphs have a fairly balanced distribution of slow twitch and fast twitch muscle fiber types. Some excel at distance sports, while other don't and actually hate it. Regardless, they will always be the absolute strongest in the group. Their sweet spot is lifting really heavy weights. (Ever watch the Crossfit games? Most of those women are Endomorphs or Meso-Endo hybrids. Ectos and true mesos simply can't compete at that level of strength.) 💪
Endomorphs have a naturally slower metabolism, and their bodies have a difficult time using fat as their primary fuel source...they prefer to use sugar and use it fast, usually storing it fast. This is all exacerbated when chronic stress and a lack of sleep is present, which elevates your stress hormones. Ugh.
For Endomorphs, it's important to "Prime the Metabolism Pump" and do everything you can to get your hormones balanced, metabolism burning hot, and get your body using fat as fuel again.
Training. For training, put all of your focus on your weight training workouts. You'll probably have the most fun with these anyway. Make sure your workouts are heavy and hot...you should feel like you're breathing crazy hard and the sweat is pouring. These are the most metabolic workouts. (Workouts A and B in your monthly routines are intended for this!)
Eating. If you suspect you're an Endomorph (or your body is behaving like one), make sure you're eating plenty of food and that your meals are high in protein, veggies, and healthy fats. Eat frequently. Starchier carbs, sugary foods and processed foods should be limited to only splurge situations. High quality whole grains and other nutrient dense starchier carbs can be consumed immediately post-workout.
🏋️♀️
Embrace your endomorph body. Let's see what's she's made of!💪
Does any of this resonate with you?
Are you an Endomorph?
Endomorphs have a fairly balanced distribution of slow twitch and fast twitch muscle fiber types. Some excel at distance sports, while other don't and actually hate it. Regardless, they will always be the absolute strongest in the group. Their sweet spot is lifting really heavy weights. (Ever watch the Crossfit games? Most of those women are Endomorphs or Meso-Endo hybrids. Ectos and true mesos simply can't compete at that level of strength.) 💪
Endomorphs have a naturally slower metabolism, and their bodies have a difficult time using fat as their primary fuel source...they prefer to use sugar and use it fast, usually storing it fast. This is all exacerbated when chronic stress and a lack of sleep is present, which elevates your stress hormones. Ugh.
For Endomorphs, it's important to "Prime the Metabolism Pump" and do everything you can to get your hormones balanced, metabolism burning hot, and get your body using fat as fuel again.
Training. For training, put all of your focus on your weight training workouts. You'll probably have the most fun with these anyway. Make sure your workouts are heavy and hot...you should feel like you're breathing crazy hard and the sweat is pouring. These are the most metabolic workouts. (Workouts A and B in your monthly routines are intended for this!)
Eating. If you suspect you're an Endomorph (or your body is behaving like one), make sure you're eating plenty of food and that your meals are high in protein, veggies, and healthy fats. Eat frequently. Starchier carbs, sugary foods and processed foods should be limited to only splurge situations. High quality whole grains and other nutrient dense starchier carbs can be consumed immediately post-workout.
🏋️♀️
Embrace your endomorph body. Let's see what's she's made of!💪
Does any of this resonate with you?
Are you an Endomorph?
Hybrid body types
Let's talk about the two HYBRID BODY TYPES. If you don't feel like you fit perfectly into a specific type listed above, then you might be a hybrid between two different types.
Ecto-Mesomorph: This hybrid has long, slender limbs but still is able to develop muscle mass and achieve that "ripped" appearance. They excel at both distance sports and fast-action sports. Many track athletes and even ballerinas are ecto-meso body types.
This body type thrives with a balanced intake of carbohydrates, eating them with most but not all meals. They especially need them post-workout. They also will feel best with a combination of strength training and high intensity/speed work. But they might occasionally enjoy the distance sports, too.
Endo-Mesomorph: This hybrid is muscular and athletic, but may still feel broad and stout. In fact, a lot of very healthy endomorphs have the capacity to become this hybrid at their fittest. They excel at all kinds of sports, but especially heavy lifting. As I said above, if you're watching the Crossfit games, most of those women are endo-meso hybrids. They have the capacity to be extremely strong, but also fast.
This body type thrives with a more careful intake of starchier carbohydrates. If they're training hard and feel like they're at a good bodyweight, they should definitely eat like a mesomorph. But if they're struggling with their body fat a bit, they should eat like an endomorph.
Do either of these types resonate with you?
Do you think you might be a hybrid?
Ecto-Mesomorph: This hybrid has long, slender limbs but still is able to develop muscle mass and achieve that "ripped" appearance. They excel at both distance sports and fast-action sports. Many track athletes and even ballerinas are ecto-meso body types.
This body type thrives with a balanced intake of carbohydrates, eating them with most but not all meals. They especially need them post-workout. They also will feel best with a combination of strength training and high intensity/speed work. But they might occasionally enjoy the distance sports, too.
Endo-Mesomorph: This hybrid is muscular and athletic, but may still feel broad and stout. In fact, a lot of very healthy endomorphs have the capacity to become this hybrid at their fittest. They excel at all kinds of sports, but especially heavy lifting. As I said above, if you're watching the Crossfit games, most of those women are endo-meso hybrids. They have the capacity to be extremely strong, but also fast.
This body type thrives with a more careful intake of starchier carbohydrates. If they're training hard and feel like they're at a good bodyweight, they should definitely eat like a mesomorph. But if they're struggling with their body fat a bit, they should eat like an endomorph.
Do either of these types resonate with you?
Do you think you might be a hybrid?
Maintain perspective
If you feel like you're still a bit confused, that's ok. You don't have to nail down your exact body type to be successful with Strong Mommas. The fundamentals are essentially the same for all of us. When in doubt, eat according to the basic Strong Mommas Healthy Eating Habits and do your Workouts A and B. And then you can tweak and play with the specifics when you feel yourself becoming more in tuned with your own unique body.
