There are 3 different body types for weight loss purposes and physique conformities in general. These body types are known as somatotypes, and it’s relatively easy to find out which category you fall into. Once you do so, you can nail down a better plan for your weight loss goals with intermittent fasting.
The 3 Somatotypes
First things first: wrap your middle finger and thumb around the smallest part of your wrist. If your fingers overlap, you are most likely an ectomorph. If they barely touch, mesomorph is your predicted body type. If they fail to touch, you are typically an endomorph.
An important thing to note is that this classification system has been around for 80 years, and we have found that most people aren’t one specific somatotype and are a blend of two or all three.
With that in mind, here are the accepted standards of each body type.
Have you ever met someone that can eat whatever they want and not gain a pound? No, we aren’t talking about kids, either. Adult ectomorphs struggle to put on weight at all and rarely have an issue with excessive weight gain unless they are blended with other body types.
This group of people isn’t automatically happy with their slim looks. Putting on muscle is hard for this group, and when the muscle is gained, it can easily be lost. Many in this group want to look more fit instead of just skinny, but this is a whole other topic.
This is the in-between body type that doesn’t particularly struggle with gaining or losing weight. However, they also don’t excel at either goal. They can put on a good amount of lean body mass and lose excess fat while putting in ample effort.
The mesomorph body type is almost always represented as the classic beach body look with toned muscles and less than average amounts of body fat. This doesn’t mean that this look is common for all mesomorphs or that they don’t work for this look. It just means that it is an attainable goal for this group.
Endomorphs usually have a large bone structure and have an easy time putting on weight. This class is the most susceptible to gaining excessive weight, and many people who struggle with weight will have endomorphic tendencies.
Metabolic rates of endomorphs are a bit slower than the other body types, which means less food intake overall to maintain the same weight.
Does Body Type Affect Weight Loss When Doing Intermittent Fasting?
No matter what body type you are blessed with, there are a few things that will make things easier:
- Adopt intermittent fasting that works well for your individual needs and goals.
- Track your calorie and macronutrient intake so you can easily make changes.
- Don’t limit yourself to your body type template. Ectomorphs can gain muscle, and endomorphs can get ultra-lean!
After these initial steps are taken, a few things can be useful for each body type.
For endomorphs, calorie intake must be accurately tracked, with portions weighed instead of measured or eyeballed. The lower-than-average metabolic rate for this group may mean eating far fewer calories than you’d expect. Use intermittent fasting daily and eat plenty of filling vegetables and sources of lean protein. Exercise should be full of volume to increase calories burnt and include both resistance and aerobic training.
For mesomorphs, calorie intake should be reasonably tracked to enable easy adjustments. Exercise should be a mix of intensity and volume, which is typical with most training programs. Any type of IF protocol will work well with this group.
For ectomorphs, losing weight can be as simple as cutting out a few sources of empty calories each day. Cut out excessive dressings, condiments, and calorie-dense snacks. Since this group can easily lose muscle as quickly as they lose body fat, they should use IF sparingly. 1–2 days of IF per week is usually all this group will need to jump-start weight loss. Exercise should be intense and medium-to-low volume since they’ll already have a higher metabolic rate than average.
- There are 3 somatotypes, but most people aren’t limited to the genetics of just one. Most people are a combination of two or all three.
- The metabolic rate between the groups is usually different, so this does affect how they should approach weight loss.
- Intermittent fasting can be effective for each of these groups as long as it is implemented correctly.
- Don’t limit yourself to your body type. You can change your physique to however you’d like it to be. It might just take more work than if you were a different body type!