Body types in men: definition, names and characteristics with photos

Figure

The structure of the figure began to be given special importance back in ancient times, when the art of sculpture began to develop, and in architecture it became fashionable to decorate the facades of buildings with statues in the image of a person.

Since ancient times, men with a developed, beautiful body were perceived as warriors and protectors, which characterized their masculine strong qualities. Nowadays, a successful young man subconsciously presents himself with an ideal male figure. And men themselves strive to look sporty and courageous.

However, everyone has their own physiological characteristics. Just like hair color and eye color, every person has a certain body type. Having learned the type of structure of your own figure, you can determine effective methods for bringing it to perfection.

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 However, the fashion industry is evolving every year: it is worth recognizing that many recommendations are outdated and are only suitable for rare formal occasions.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.

Male body types

There are 3 main body types for men. Not many people know that some physiological factors depend on the structure of the figure. For example, health. You also need to understand that your body type does not depend on your body weight. Well-fed and thin people can have the same body type. So how to determine a man's physique?

1. Thin type (also defined as ectomorph). It has a slender build with elongated limbs. With this structure, one usually has tall or above average height, narrow shoulders and a narrow chest. In appearance, these are slender men who are not distinguished by particularly pronounced muscles, but at the same time they can easily achieve muscle definition. It is difficult for them to gain muscle mass, since they practically do not accumulate fat deposits.
2. Athletic body type (or mesomorph). This type of physique in men is the easiest to get into sports shape. After all, it is easier for a person to move along the sports path, because the body and organism quickly adapt to the load. Broad shoulders, developed muscles, a muscular torso, a strong body - this is what an athletic man looks like.
3. Endomorph. He is quite massive, prone to rapid weight gain, but with certain physical activities he easily transforms his figure into an athletic figure. In the absence of sports in the life of such a man, most likely he will gain weight. This type is considered the most conducive to gaining muscle mass. Strength sports are more suitable for him.

What about women?

For the fair sex, you can use a different classification (Professor Chernorutsky) to understand how to determine the body type in women. In general, this is a juxtaposed reflection of the above types. You can see that their number is similar and the description is almost identical. In any case, there is an amendment for ladies. Below in the article you will learn how to determine a woman’s body type based on her wrist.

Woman of asthenic type (equivalent to ectomorph):

• Slender with long limbs.
• Typically tall.
• Narrow waist, shoulders and chest.
• The face is elongated, the nose is thin.
• Low weight and poorly developed muscles.

Celebrity Spokesperson: Cameron Diaz.

Woman of hypersthenic type (equivalent to endomorph):

• Wide, heavy bones.
• Short stature.
• Short limbs and neck.
• The muscles are well developed, but the figure does not look sculpted.

Famous representatives: Kim Kardashian, Beyoncé.

A woman of normosthenic type (equivalent to a mesomorph):

• The skeleton and its muscle component are proportionally developed.
• Average height.
• The figure resembles an hourglass.
• Slender limbs.

Celebrity Spokesperson: Halle Berry.

In this way, a clear and detailed understanding of each type and for each gender is obtained. But what if visual data is insufficient or subjective? Then the answer to the question of how to determine body type for men and women will be additional methods.

Quickly determine your body type

With normal visual contact, we understand the basic external characteristics of a person and in everyday simple language we characterize body types as “thin, athletic or plump.” However, altered body weight can be a little confusing.

All 3 types of body types in men differ in some features that indicate the real type of body structure.

Ectomorphs have the thinnest wrists. Regardless of the weight gained, the wrists will remain thin (up to 17 cm), and they often look much younger than their real age.

Endomorphs, on the contrary, have wide wrists. Other distinguishing features include the roundness of the entire body and, as a rule, short stature.

With an athletic physique, a man has a rectangular body shape and a wide chest. They quickly build muscle mass and appear strong in appearance. Wrist circumference 18-20 cm.

In addition to one sure way to determine a man’s body type by looking at his wrists, there is another way - you can measure his ribs. To do this, a man needs to stand in front of a mirror and take a deep breath, his chest tenses at this moment. The lower pair of ribs forms an angle. By measuring it you can understand your body type. If it turns out to be less than 90 degrees, then, in fact, the man has a thin physique, that is, he is an ectomorph. If the angle exceeds 90 degrees, it means a mesomorph, and if the ribs meet at right angles, it means an endomorph.

You also need to understand that, in addition to “pure” types, there is also a mixed body type, which contains the characteristics of several at once.

Instructions for the Calculator

Determine your body size using the body size calculator below. First, choose your gender. Then enter whichever is easier for you to measure: either your wrist size or your elbow width. Finally, enter your height in meters and click "Calculate".

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To determine your wrist size, measure your wrist just below the carpal bone with a tape measure. Essentially, this is the narrowest part of the hand where you would normally wear your watch.

Measure your elbow width

To determine the width of your elbow, straighten your arm and extend it in front of you so that it is horizontal and parallel to the floor, palm facing up. Then bend your elbow so that your forearm is at a 90° angle to the ground. Place the index finger and thumb of your other hand on either side of your elbow joint. Maintaining the position of your fingers, use a ruler to measure the distance between them.

Determining your body type will help you set realistic weight loss goals (use an ideal weight calculator that takes your body size into account). We all have different body sizes, some have a small and light build, others have a heavier build. So, if you have a large frame size, then you don't have to think that your weight should be the same as someone with a smaller frame size.

This is a very rough method of determining size and body type and is mainly needed to:

• You realized that we are not all built the same, and we cannot all look the same (even if we try).
• Help you set more realistic goals.
• Pay less attention to measurements and focus on a healthy body composition.

As you can see, this calculator determines body size from only one dimension (upper body), it does not take the lower body into account. However, the upper and lower body measurements are not necessarily the same. A pear-shaped woman's upper body, for example, may have a small frame size (thin arms and wrists), while her lower body may have a large frame size (heavier ankles). Find out what women's body types are to better understand your body type and what might benefit you from working on.

Scoring systems like body mass index don't take into account your body size, which means they lack accuracy in determining whether you're actually within a healthy weight range. For example, mesomorphs tend to have a medium to large body type and also have a good amount of muscle mass. You cannot compare the weight of such people when they are in shape with the weight of an ectomorph, whose body is small and even at the best of times has little muscle mass.

How body type affects health

Health is one of the most important aspects in our life, and it is the type of physique that will tell you how to maintain a healthy mind in a healthy body.

How body types in men are related to health:

1. Physiological ailments of the thin type include stooping, contortion, nervous diseases, and a weak respiratory system. A particularly dangerous disease for them is cancer, which can develop due to nervousness. Such men are recommended to eat more greens, vegetables and fruits. Green tea and dried fruits are also very beneficial for them.
2. Men with a strong physique are characterized by predominantly good health. Although there are some weak areas of the body here, this is digestion. So even those with the most ideal figure are advised to follow a diet and monitor the healthfulness of the foods they eat. Over the years, cardiovascular complications can occur. With age, there is a sharp increase in body weight, which can lead to diabetes. If a man has an athletic build, he is highly discouraged from abusing fried and smoked foods, as well as eliminating spicy foods from his diet as much as possible; he should not overeat. Smoking is also extremely dangerous for them due to the physiological characteristics of the body.
3. For an endomorph, there is one main problem - excess weight. And other unfavorable influences may already arise from it. First of all, they need to monitor their blood sugar levels and pay attention to the cardiovascular system, since the body is predisposed to obesity. Such men are highly discouraged from smoking and drinking alcohol. You should give up fatty foods and replace them with vegetables, fish, and cereals. Low-calorie foods will significantly reduce the risk of serious diseases.

Treatment methods

Treatment of female type obesity in men most often contains several different techniques.

Complex therapy consists of:

• nutrition correction;
• a set of physical exercises;
• medications;
• normalization of the daily routine.

In severe obesity, surgery may be indicated. Experts also allow the use of traditional medicine recipes in the absence of individual intolerance and allergies to the components.

Drugs

Medicines for the treatment of effeminate figures in men are used only if obesity is caused by hormonal imbalance. Sometimes medications are prescribed that stimulate the breakdown of fat cells.

To normalize hormonal levels, the following groups of drugs are used:

• Promoting weight loss. They provoke a decrease in energy in the body, as a result of which it begins to use its own fat reserves. As a result, fat cells rapidly “burn out.” Xenical, Orlistat.

• Emotional state stabilizers, antidepressants. Helps normalize the psychological state. Most often prescribed for depressive disorders and regular stress. Carbamazepine, Risperidone, Verapamil.
• Testosterone boosters. Prescribed if the hormone level is significantly reduced. Methyltestosterone, Testosterone undecanoate, Andriol.

In the initial stages of obesity, drugs are prescribed in tablets, capsules or transdermal patches. For more severe forms, intramuscular or subcutaneous injections will be most effective.

Traditional methods

As an additional way to correct your figure, you can use traditional medicine recipes. They are used both internally and externally. Before starting treatment with herbal decoctions, you should definitely consult with your doctor.

Recipe No. 1

Ingredients:

• fumaria officinalis – 25 g;
• senna leaves and flowers – 15 g;
• lavender officinalis (flowers) – 5 g;
• stinging nettle – 15 g;
• wild mallow flowers – 5 g.

Application:

1. Mix all ingredients.
2. Pour 1 tbsp. boiling water 1 tbsp. mixtures.
3. Close the container with a tight lid.
4. Leave for at least 2 hours.
5. Take 100 ml 30 minutes before meals 3 times a day.

Recipe No. 2

Ingredients:

• walnut leaves – 5 g;
• coriander seeds – 5 g;
• prickly buckthorn bark – 10 g.

Application:

1. Mix all herbs thoroughly.
2. Pour 1 tbsp. boiling water 1 tsp. collection
3. Seal the container with a tight lid.
4. Leave for at least 60 minutes.
5. Take 100 ml 20 minutes before meals 2 times a day.

Recipe No. 3

Ingredients:

• chopped ginger (fresh) – 5 tsp;
• honey – 5 tsp.

Application:

1. Pour 1 tbsp ginger. boiling water
2. Leave for 15 minutes.
3. Add honey to the infusion.

Recipe No. 4

Ingredients:

• common juniper fruits – 5 g;
• common yarrow – 20 g;
• buckthorn bark – 20 g;
• corn columns with silks – 50 g.

Application:

1. Mix all ingredients.
2. Pour 500 ml of boiling water over 2 tbsp. collection
3. Seal tightly.
4. Leave for at least 10 hours.
5. Strain.
6. Take 150 ml 20 minutes before meals 3 times a day.

Recipe No. 5

Ingredients:

• chamomile or yarrow – 2 tbsp.

Application:

1. Pour 200 ml of boiling water over the raw material.
2. Leave for 30 minutes.
3. Strain.
4. Dilute with boiled water.
5. Pour into Esmarch's mug.
6. Do an intestinal lavage.

The procedure must be done once a day on an empty stomach with an interval of two days. Number of sessions – 7. The solution must be warm (36-37°).

Physical training

A guy with a female figure, in order to get rid of excess weight, must definitely exercise. This will help not only quickly burn fat cells, but also maintain normal weight.

Physical activity is a must in the life of a man, especially one prone to obesity.

You can use any type of physical activity:

• training on simulators;
• walking;
• swimming;
• tourism;
• Biking;
• running and others.

Physical exercises should be selected by the attending physician or exercise therapy instructor.

An approximate set of exercises:

1. Different types of walking (30 seconds each) - normal, with high knees, on toes.
2. I.P. – standing, arms freely along the body, heels together, toes apart. As you inhale, extend your arms forward and lift one leg up. Then take it back and lean on your toe. Exhale – I.P. 8 repetitions on each leg.
3. I.P. - Same. Take a step to the left with your left foot, simultaneously turn your arms palms up and spread them to the sides. 8 repetitions for both legs.
4. I.P. – standing, feet shoulder-width apart. The arms are pressed tightly to the body. As you inhale, tilt to one side, while your hand slides down your thigh. Exhale – I.P. Perform 8 bends in each direction.
5. I.P. - the same, hands on the belt. Perform turns in both directions. Number of repetitions – 8.
6. I.P. – lying on your back, arms along your body. Bend your knees, press your heels towards your buttocks. As you inhale, raise your pelvis as high as possible. Exhale – I.P. Repeat - 10 times.
7. I.P. - Same. Exercise bike. Execution time – 40 seconds.
8. I.P. - Same. As you inhale, sit down with your arms thrown forward. Exhale and reach for your feet. Return to I.P. Perform 10 times.
9. I.P. - lying on your right side, arms bent at the elbows, left palm resting on the floor. Push off the floor with your right side, while leaning on the outer edge of your right foot, left palm and right forearm. Perform 10 times on each side.
10. I.P. - the same. Lift both legs off the floor at the same time, leaning on your hands. Stay in this position for 5 seconds. Return to I.P. There should be at least 8 repetitions for each side.
11. I.P. – lying on your back, legs together, hands behind your head in a “lock.” Turn sharply from side to side, rolling over your back. 12-15 repetitions.
12. I.P. - on my knees. Squat sharply in both directions, pressing your buttocks tightly to the floor, while throwing your arms forward in the opposite direction. Perform 8 times in both directions. Exercise is prohibited for varicose veins.
13. I.P. – standing, feet shoulder-width apart, hands on the belt. Perform circular movements with your hips at least 10 times in each direction.
14. I.P. - Same. Turns the body left and right. Number of repetitions – 10 in each direction.
15. I.P. – standing, arms to the sides, feet shoulder-width apart. As you exhale, bend forward, touching the fingers of your left hand to your right foot. Legs straight. Inhale – I.P. Repeat 10 times.

You should finish the gymnastics by walking slowly in place for 1 minute.

The complex can be adjusted by adding or removing exercises from it depending on your health condition. According to the doctor's indications, you can include abdominal exercises, strength training, and cardio exercises.

To enhance the effect, experts advise taking a course of massage. The technique is selected depending on the degree of obesity, health status and individual characteristics of the patient.

Radical surgical methods

In severe obesity, if other methods do not help, surgical treatment may be indicated.

The most popular include:

• Sleeve resection (excision of part of the stomach). The most commonly used method. It involves removing most of the stomach using laparoscopy. In this case, the organ takes on the appearance of a “sleeve”. The method practically does not cause complications, has a short rehabilitation period and a reduced risk of bleeding. Effective in 60-70% of cases.

• Installation of the cylinder. A special balloon is inserted into the stomach, the size of which is adjusted directly in the organ depending on individual indications. During 6 months of keeping the device in the stomach and the patient, correct eating behavior is formed. It is considered one of the gentlest surgical methods.
• Adjustable bandage. Used least often due to low efficiency. During the operation, a special ring (band) is placed on the upper part of the stomach. The compression ratio is adjusted depending on the readings. Food enters the upper part of the organ first, which is why saturation occurs much faster. The method helps to get rid of approximately 40-50% of excess body weight.
• Gastrobypass surgery (gastric bypass). One of the most complex methods of surgical intervention, in which part of the small intestine, duodenum and most of the stomach are excluded from the digestion process. During the operation, the initial section of the organ is separated from the others and attached using an anastomosis to the small intestine. After the procedure, the patient quickly experiences a quick feeling of satiety. The disadvantage of this method is lifelong adherence to a diet and mandatory intake of vitamin supplements.

The method of surgical intervention is selected taking into account the amount of extra pounds, chronic diseases and individual characteristics of the body. The benefits of radical treatment are cure of type 2 diabetes mellitus or improvement of the course of this disease.

How body type affects character

A person's physique can tell about his psychological characteristics. It is not without reason that stereotypes are spread in society that have a connection between a person’s appearance and his character traits, as in the case of the fact that overweight people are kind-hearted and cheerful.

Closedness and vulnerability are attributed to the asthenic structure of the figure, but this cannot be stated unequivocally. Many ectomorphs are distinguished by their aggressive nature, closed nature, but at the same time stamina and endurance. Most of these men are introverts, like to spend time alone, and are prone to introspection. Basically, they have a mathematical mindset, they like to reason and speak strictly to the point. In a noisy environment they get tired quickly, but they have high self-control.

Character traits of an average body type include emotionality, sociability, and determination. Such people are quite energetic and developed. Their faces are dominated by regular facial features, there are many attractive people among them, but their facial expressions are inactive. They do not express their emotions too clearly, although they are open people. They also tend to be hot-tempered and impulsive. Their mobility equally extends to both positive (run, jump, play) and negative (fight) manifestations.

Overweight men can indeed turn out to be cheerful, friendly people. Despite their appearance, they are quite energetic and emotional if they do not suffer from any illnesses. For the most part, they have an easy-going character, are joyful, positive people, ready to help or simply make the whole company laugh.

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.

Ectomorph training and nutrition

When starting training, you just need to know your body type. The type of load, intensity, type of exercise, diet will depend on this.

Thin men find it difficult to gain muscle mass. They have a fast metabolism, which allows them to burn calories faster. Therefore, if you want to build mass, training should focus on large muscle groups. They also cannot do without sports supplements and a solid diet before bed. Vitamins and protein shakes will help.

Long-term training is not recommended. One workout should not last more than an hour to avoid overexertion. Exercises should be more aimed at strengthening ligaments and gradually move into power loads. Exhaustive workouts are extremely undesirable; they can be quite difficult, but short-lived.

The ideal training schedule would be 45 minutes of exercise 3 times a week. Basic exercises for this body type include the bench press, standing press, squats, and deadlifts.

In this case, you need to follow a certain diet. Eating should happen as often as possible; counting calories is not at all necessary. You should exclude sweets and eat more brown rice as a side dish.

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.

Mesomorph training and nutrition

For an athletic build, strength exercises, aerobic and aimed at working out the relief, are suitable. Regular training with maximum load but low repetitions is recommended. Strength exercises should be the most intense. The muscles of a mesomorph respond quickly to power loads and begin to grow from the first sessions, even for beginners.

With the help of cardio training you can easily get rid of excess fat. It is also important to pay attention to proper nutrition. This body type loses weight easily, but it is no less easy to gain it, so when eating it is better to count calories to maintain the ideal balance. By combining strength training and cardio, you can quickly achieve excellent results.

The optimal diet should consist of protein (chicken, turkey, dairy products, fish) and carbohydrates (buckwheat, rice, oatmeal, barley, potatoes, vegetables). You can eat nuts, avocados, fish oil, and egg yolks as a fat source. There are many choices in sports nutrition: creatine, protein, vitamin-mineral complexes, BCAAs.

What it is

Body type or somatic constitution is a definition of the physical characteristics of a person's body. This is not only the physique itself, but also a program for its development in the future.

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The body can change several times throughout life, but the somatotype is determined genetically, it goes hand in hand with a person from birth to death. Any influence on the figure, be it sports, age-related changes or the consequences of diseases, only changes the outline of the body, but does not have any effect on the somatotype.

Endomorph training and nutrition

The endomorph type has the largest amount of fat in the body. They gain weight very quickly, but their slow metabolism makes it impossible to quickly lose excess weight.

Training in a cyclic mode will be the most effective. First of all, when working with body contouring, you should rebuild the body to burn fat. Since under a thick layer of fat it will not be possible to observe the growth of muscle mass.

Running will not help you quickly lose weight. Training should include warm-up and strength training at least 3 times a week, and preferably 4. Swimming, walks in the fresh air in the morning and evening, cycling, and sports games will be useful.

Food should contain plenty of calcium, magnesium and amino acids. Carbohydrates should be no more than 100 grams per day. It is not recommended to eat an hour before training, as well as in the next hour after. You should limit yourself to fatty foods.

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.

Why know your body type?

With a normal physique in men, when the body is not in the training stage and looks average, between thin and plump, it can be quite difficult to determine the type of structure of his figure.

However, this helps to determine health characteristics and susceptibility to diseases. This is very important when playing sports. The fitness instructor creating the training program must understand body types.

You also need to be aware of your body characteristics in order to choose the right weight loss diet.

How does body type affect bodybuilding results?

Of course, from the point of view of good genetics, mesomorph is an ideal option. But don’t give up if you are an ectomorph or endomorph. You will need to put in more effort - watch your diet more carefully, spend more time in the gym (ectomorphs will take longer to grow muscle mass, endomorphs will have a harder time burning fat - that is, they will spend more time on cardio and diet). Any result is achievable with desire and perseverance.

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Hypersthenic type

The hypersthenic type is in many ways similar to the endomorphic:

• Wide skeleton with massive bone tissue;
• Short stature, poor metabolism;
• Shortened limbs and rounded body shapes.

Such women have to work hard on their body to bring it into great shape: adhere to a strict diet, train with heavy weights.

They are quite hardy, so most often weightlifters have a hypersthenic figure.

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.

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.

Asthenic type

Women with an asthenic physique are thin and graceful; they, like ectomorphs, are characterized by:

• Fast metabolism and very little fat;
• Thinness, often combined with tall stature;
• Weak muscle tissue.

They have fairly low stamina and little physical strength, so girls with this body type are advised to go to the gym and eat right to develop muscles and increase strength.

Mesomorphic type

Mesomorphs are muscular and have great physical strength. They often have fairly developed muscles without any training.

The mesomorphic type is characterized by:

• Well-developed muscle tissue due to heredity;
• Low percentage of body fat;
• Wide muscle structure, thick bones and massive physique.

As you can note, people with a mesomorphic physique have the most important qualities for weightlifters and professional sprinters. However, they often do not achieve high results due to the lack of any desire and discipline.

If they manage to overcome themselves, then they are able to break all imaginable records and become real legends of sports and bodybuilding.

Mesomorph muscles recover quickly, and muscle building does not require grueling or even regular training, but this type, like all others, is almost never found in its pure form.