The body biotype corresponds to the body model, which is influenced by bone constitution, metabolism, muscle mass and amount of fat. According to these characteristics, it is possible to classify the biotype into: ectomorph, endomorph and mesomorph, so that each type also has different needs, and it is important to adapt the lifestyle, diet and type of training.
In general, endomorphic people are those who have a more rounded body shape due to greater accumulation of fat, mesomorphs are those who have a more muscular body, and ectomorphs are those who have a leaner body and less amount of body fat. fat.
Physical activity and a balanced diet can modify physical appearance, called somatotype, but do not change genetics, that is, the person’s biotype. Therefore, when you stop practicing physical activity and stop eating a balanced diet, you can return to your original body type.
Online body biotype test
To find out your body type, answer the following questions:
To correctly identify the body biotype, it is important that the person is evaluated by a physical education professional, nutritionist or nutritionist, to evaluate body measurements, including skinfolds, circumferences, weight and height.
Main types of biotype
Body biotypes can be classified according to their characteristics into:
1. Ectomorfo
People with the ectomorph body type have a thinner and more slender body, narrow shoulders and long limbs. Furthermore, women have narrower hips and breasts with little muscle and little fat. Discover other characteristics and see what the diet should be like for people with the ectomorphic biotype.
In general, people with this body type have a faster metabolism and, therefore, are able to lose weight more easily, but have more difficulty gaining muscle mass.
What the diet should be like: as they have more difficulty gaining muscle mass, it is recommended that they increase their daily protein intake, as well as healthy fats, lean meats, fresh vegetables and fruits, legumes and whole grains.
How the training should be: The training of people with the ectomorphic biotype can include aerobic exercises, but in moderation, and should prioritize slower strength training, such as weight training and pilates, to promote weight gain and muscle mass. See some exercises to gain muscle mass.
2. Endomorph
People with an endomorphic body type have a short stature, a rounder and wider body, so women with this body type have wider hips, associated with a pear shape, and a greater amount of accumulated fat. See other characteristics of the endomorph and find out what the diet should be like for this body type.
In general, people with this body type have a slower metabolism, greater fat accumulation and have more difficulty losing weight, despite having greater ease in gaining muscle mass.
What the diet should be like: The diet of endomorphic people should be more restricted to help with weight loss. A low carb diet can be a good strategy, as it helps you stay fuller for longer and promotes weight loss. It is important that endomorphic people also avoid consuming sweets, processed foods and fatty foods. Find out more about the low carb diet and how to do it.
How the training should be: It is important to include strength exercises to promote muscle mass gain. In the same way, aerobic exercises, such as an elliptical or treadmill, are recommended to help burn fat and lose weight.
3. Mesomorfo
People with a mesomorphic body type have a lean and muscular body, even if they do not practice physical activity frequently. Furthermore, people with this body type have a more developed torso, little abdominal fat, a thinner waist and faster metabolism, in addition to gaining muscle mass easily. Discover other characteristics and see what the diet should be like for people with the mesomorphic biotype.
What the diet should be like: Those with the mesomorphic biotype find it easier to gain muscle mass and do not need to increase their protein intake in their diet. It is not necessary for them to follow very restricted diets, but it is important to maintain a balanced diet of fresh vegetables and fruits, whole grains, lean proteins and legumes to keep the percentages of body fat and muscle mass in balance.
People with mesomorphic characteristics can also gain body fat. Therefore, you should avoid consuming refined sugar (sweets, ice cream, cakes), processed foods (ready-made sauces, fast food, instant noodles, etc.), and fatty foods, such as fried foods, snacks or fatty meats.
How the training should be: Mesomorphic people should include aerobic exercises, such as cycling or running, interspersed with strength exercises in their weekly workouts to help maintain an adequate percentage of fat and muscle mass.
