The problem of obesity affects more and more people every year. If previously excess weight appeared in older people, today young people, teenagers, and children also face it. The self-isolation regime that Russians were forced to observe for several months only worsened the problem. Obesity in Russia is growing at a rapid pace and is already evident in every second person.
Why is there an obesity epidemic? How does it threaten people's health? And most importantly, how to get rid of excess weight if you already have it? We asked Svetlana Leonova, an endocrinologist of the highest category, head of the department of the MEDSI clinic on Blagoveshchensky Lane, to answer these questions.
Male body types: description of basic body types
Men trying to lose weight, gain muscle mass and gain athletic definition sometimes face a number of specific difficulties. The whole point is that a set of training and a diet should be selected taking into account the physique characteristics of a particular person. Remember, knowing which type you belong to, you will be able to optimize the load and speed of obtaining a positive result.
Why do you need to know your individual body type?
Knowledge is also useful for those guys who decide to go in for sports. After all, the same training programs will not suit people with different body shapes. That is why the personal trainer of a newly minted athlete should also be aware of the type of figure of a man in order to competently develop a program of effective physical exercise training.
You also need to understand the characteristics of your own figure in order to know how to eat properly and lose weight or gain weight. After all, today there are a huge number of diets based on the structural features of the body. As a result, you will understand why different athletes gain weight in different ways, and each lose weight in their own way.
The main body structure options for guys
Each person is individual by nature. Any person from birth has one variant of body structure as the dominant one. For accessibility of study, all types of male physique, as well as female variations of the figure, are divided into the following three types according to the circumference of the wrist of the working hand:
- ectomorphic (asthenic) - less than 18 cm;
- mesomorphic (normosthenic) - 18-20 cm;
- endomorphic (hypersthenic) - over 20 cm.
To figure out which option to classify yourself in, let’s look at the main features of each type.
Asthenic version of the male body
An ectomorph is usually a skinny guy. Guys of this type have narrow wrists and ankles, minimal muscle tissue and virtually no fat. The main problem for such guys is gaining large muscle mass. In the body of an ectomorph, the calories eaten are burned instantly due to accelerated metabolism, and the absorption of proteins occurs very slowly. In order to gain even a little weight, such athletes have to eat heavily, sometimes in excessive amounts.
It is in this case that it will not be superfluous to use sports supplements: omega 3,6,9 acids, creatine, protein shakes. Be sure to also eat at night to avoid muscle destruction. It is better to set your training time within an hour (including warm-up). Eliminate cardio so as not to waste precious calories that will be needed to restore the body after weight training.
- There are no problems with excess weight.
- The wrist circumference of this type of people is 15-17.5 cm.
- Long arms and legs, sometimes it looks like lankyness.
- The body has a low percentage of fat and little muscle.
- Drying muscles is much easier.
- There are narrow zones throughout the figure: hips, shoulders and waist.
- Food is not good for future use (no matter how much an asthenic person eats, his weight still does not grow).
- Due to the elongated chest, the heart and lungs are also elongated.
Your favorite side dish may be brown or white rice. No need to overindulge in sweets. Protein is recommended per day (2-3 grams per 1 kilogram of weight).
Examples of ectomorphs among bodybuilding stars: Dexter Jackson, Frank Zane, etc.
Causes of obesity
“The main cause of obesity is nutritional imbalance,” comments the specialist. “Eating too many carbohydrates along with low physical activity leads to the accumulation of fat in the body.”
There are factors that increase the risk of obesity.
Heredity. Currently, many genes responsible for weight gain have been identified. They enhance the transition of carbohydrates to fats and inhibit the processes of fat mobilization. This leads to damage to pancreatic tissue and ultimately to its depletion and the development of diabetes. If there are people in the family who suffer from obesity or diabetes, there is a high probability that the predisposition to these diseases will be “inherited” to the children.
Age. After 40 years, hormonal changes occur in the body. Metabolism decreases, and the rate of oxidative processes in organs and tissues increases. This leads to disruption of fat metabolism, even if a person follows a dietary regime and tries not to overeat.
Profession. There are professions in which the problem of excess weight is especially common. According to statistics, 40% of chefs suffer from it, and men who work in an office are overweight more often than workers. At the same time, obesity in men is less common than in women, which is due to hormonal characteristics and different amounts of muscle tissue in the body.
“One of the factors that significantly increases the predisposition to obesity is a sedentary lifestyle with adequate nutrition,” says endocrinologist Svetlana Leonova. — Lack of physical activity leads to disruption of the central nervous regulation of appetite. A person receives more energy from food than he expends.”
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Normosthenic variant of the structure
The mesomorph has a fairly large skeleton and a natural athletic build. It is the normosthenic body type that is most suitable for bodybuilding; it is much easier for guys to gain muscle mass than ectomorphs, and fat burning occurs many times faster than for large endomorphs.
The muscles of this type of guy immediately respond to physical activity with accelerated growth, especially for beginners. As soon as such a man gives up and stops watching his diet, he begins to gain fat everywhere. You can easily get rid of it only by using cardio training and organizing a proper diet.
- Approximate wrist circumference 17.5-20 cm.
- Proportion of body parts and convex chest.
- The waist, hips and shoulders are of medium width (not very wide, but not narrow either).
- Excellent metabolism.
Nutrition for this group of men is easier than for everyone else, since with an initially normal physique, a special diet is not required, you just need to consume healthy, natural food.
A huge number of bodybuilders are mesomorphs: Arnold Schwarzenegger, Ronnie Coleman, Phil Heath.
What are the consequences without treatment?
If female-type obesity is not treated in men, concomitant diseases develop. First of all, the pathology affects sexual functions. Erectile dysfunction occurs due to poor circulation. And the predominance of estrogen leads to a decrease in libido.
The described type of obesity affects not only potency. Blood flow in the pulmonary circulation is disrupted. This affects the functioning of the lungs and heart. Shortness of breath appears, and the risk of heart attack and stroke increases. In female obesity, the liver is affected. The organ becomes overgrown with visceral fat, increases in size, and its function is impaired.
Starting from the second degree of obesity, dystrophic changes occur in the bones and tendons. First of all, this affects the spine. Pain occurs and mobility decreases. Further, the pathology extends to the joints of the limbs. In men, they begin to hurt for no apparent reason, and the pain intensifies with minor physical exertion.
Hypersthenic version of the male figure
The endomorph is crumbly, its body is wide, round and soft. The hypersthenic body type involves short stature and short, thick legs and arms. The main feature of this group of representatives of the stronger sex is their fairly strong legs. This is why stocky athletes achieve good results by training primarily the lower torso (deadlifts, squats, etc.). Due to the fact that the metabolism is weak, weight can very easily increase, but the extra pounds are reluctant to go away. The main advantage of this type is an easy gain of muscle mass, but with it comes fat if weight gain occurs due to poor nutrition. Distinctive features of endomorphs:
How is gynoid obesity treated in men?
The principles of treatment for female obesity are the same as for abdominal obesity. Regardless of the reasons that caused the pathology, the fight against it begins with switching to a diet. The following foods are gradually excluded from a man’s diet:
- fried and fatty foods;
- flour products;
- sweets and sugar;
- tea, coffee, juices.
Instead of excluded food products, cereals, fresh vegetables and fruits, and herbs are added. Meat is allowed, but no more than twice a week and preferably dietary, for example, rabbit. Instead of excluded drinks, it is recommended to drink plain water. The volume of liquid consumed daily should not be less than two liters.
Simultaneously with the transition to a therapeutic diet, the lifestyle is adjusted. The doctor recommends that the man spend more time walking, running, and cycling. The best exercises are those that help burn excess fat in problem parts of the body. Daily squats give a good effect. At this stage, it is important for a man to know: visceral (internal) fat is burned first. Therefore, if obesity from the buttocks and thighs does not go away immediately, do not despair.
If diet and lifestyle changes do not help, drug treatment and hormone therapy are carried out. The doctor selects medications that promote weight loss, reduce appetite, and stabilize the psycho-emotional state. At the same time, vitamins and medications that strengthen internal organs are prescribed. For example, if the functioning of the intestines is disrupted, the doctor carries out a course of treatment aimed at normalizing the functioning of the organ.
In stage 3 obesity, in which the body mass index is more than 30, it is not always possible to cope with female-type obesity in men using conservative treatment methods. Therefore, operations are performed to reduce the volume of the stomach.
Principles for determining the structure of the body
It is not correct to assume that male body types are limited to only three types. There are also intermediate, mixed options. In their pure form, endomorphs, ectomorphs and mesomorphs are extremely rare; more often you can find people with characteristic features of the two groups. In order to understand how to determine your body type, you need to know a few rules.
- Measure the circumference of the wrist of your working hand.
- Estimate the approximate width of your waist, shoulders and hips.
- Remember how quickly you gained and lost weight at the young age of 16-20 years old. With a good metabolism, no matter how much you eat, there is practically no excess fat, but with a slow metabolism, excess weight is already present at such a young age.
Based on the obtained indicators, determine membership in the group based on the structural features of the body.
Undoubtedly, from a genetic point of view, the ideal option for strength training is the normosthenic option. But for other men this is not a death sentence, and you shouldn’t give up. An asthenic body type requires increased nutrition and strength training to achieve the most attractive figure, while strong endomorphs need to monitor their diet and increase the emphasis on fat-burning exercises. 3 types of body structure - the initial basis for further work on yourself.
Main types of male figure: examples, “yes” and “no” in the wardrobe
British fashion designer Hardy Amies wrote the following in one of his books: “A man should look as if he bought his clothes wisely, put them on carefully and completely forgot about them.” Sounds good, but what does “buy wisely” mean?
There are a few well-known rules in men's fashion, such as those that prohibit wearing a striped jacket with a plaid shirt, that you must match your socks to your boots, and that you are not allowed to take off your jacket without a vest underneath. However, the fashion industry is evolving every year: it is worth recognizing that many recommendations are outdated and are only suitable for rare formal occasions.
Only three selection criteria - material, color and proportions - do not lose relevance over time. Today we will take a closer look at proportions, namely, we will tell you how to determine the type of male figure and choose clothes in accordance with it.
Let's sum it up
Obviously, female obesity in men brings a number of problems. This is the development of psychological complexes, due to the appearance of an effeminate figure and a decrease in potency. And the risk of developing diseases, including cardiovascular diseases. Therefore, treatment must begin at the first stage. Even better - at the first signs of excess weight. Then you can avoid unpleasant consequences for the body and not resort to surgical treatment methods.
To prevent female obesity, a man needs to watch his diet and move more. Try not to abuse beer, which contains the female sex hormone estrogen. Following these recommendations will help prevent the problem from occurring and improve your quality of life.
Main types of male figure
Let’s immediately make a reservation that the division into body types is conditional; in most cases, body proportions can be changed with the help of physical exercises. A simplified classification only allows you to correctly look at yourself from the outside in the current moment and choose what will most advantageously emphasize your strengths and hide your weaknesses.
So, there are 4 main types of male figure.
Triangle
This body type is characterized by broad shoulders and a narrow pelvis. The waist is in line with the hips or slightly wider. The latissimus, round and back muscles are noticeably developed, while the figure may not give the impression of being massive.
Most often, the “triangle” body type occurs in men who professionally engage in non-strength sports, for example, track and field athletes or swimmers. But with the right approach, this form can be achieved through training in the gym. For example, actor Chris Evans has a typical triangular male body type. His height is 184 cm, weight is about 80 kg, and for the role of Captain America he gained 10 kg of pure muscle.
What to wear
Almost everything suits slender and fit “triangles”, and especially:
- skinny jeans,
- long sleeves,
- tight t-shirts,
- T-shirts under a jacket,
- shirts with open collars,
- plain two-piece suits.
What not to wear
Men with this body type have broad shoulders and thin legs, so there is a risk of getting an asymmetrical silhouette. Remember: the fewer elements you have in your clothes, the better you will look. Use color to create a cohesive look: if you're wearing a three-piece suit, at least two of them should be the same shade. In this case, the combination “light bottom - dark top” is preferable to “dark top - light bottom”.
Body Shape #3 for Men – Rectangle
Men with a rectangular body shape are usually tall and thin. Their shoulders are about the same width as their waist and hips. Such figures of guys may seem somewhat slender, but this impression can be easily corrected with the help of suitable clothes.
Clothes for men with a rectangular body shape:
- Use clothing to widen the shoulders and add a tapered effect with the base at the top. You want to create the illusion of more volume in your upper body. Creating a slightly tapered silhouette in the mid-body area is also key and easy to achieve.
- Horizontal stripes: especially on the upper torso (Breton short and long sleeve T-shirts) as they will add width in the right places.
- Layered Look: A button-down shirt and a thin crewneck jumper is a flawless combination that will give your body instant volume.
- Scarves: A neatly tied or draped scarf is an easy way to add a little personality to your look while also adding shape to your upper torso.
- Prints, additional expressive colors and detailing. Flashes of brighter colors up or details like shoulder straps will expand the dimensions of your otherwise slim figure.
Clothing to avoid for men with a rectangular body shape:
- Double-Breasted Blazers: Unsurprisingly, a box cut does little to flatter a rectangular body type. Try a single-breasted style with more structure in the shoulders instead. When tailoring, make sure you choose a single-breasted style.
- In your spare time, create visual shape with contrasting layers, such as a shirt or cardigan, over a crisp white tee or vest to create an extended V-shaped area in the upper body.
