Before diving into the details of attaining an athletic body type, it’s important to understand the different types. According to the somatotype theory, there are five athlete body types: endomorphs, ectomorphs, ecto-endomorphs, endo-ectomorphs, and mesomorphs. The most athletic body type is considered to be a mesomorph.
Endomorphs have a soft, round bodies with a higher percentage of body fat. They tend to gain weight quickly and have a slower metabolism. Endomorphs have a wider bone structure and a larger waistline.
Ectomorphs have a lean body structure with little body fat. They tend to have a faster metabolism and a smaller bone structure. Ectomorphs have difficulty gaining weight and muscle mass.
Ecto-endomorphs have a mix of both endomorph and ectomorph characteristics. They have a body structure that is neither too wide nor too narrow.
Endo-ectomorphs also have a mix of endomorph and ectomorph characteristics. They have a narrower bone structure, and their body tends to gain fat in the midsection.
Mesomorphs have a muscular and athletic body structure. They have a fast metabolism, and their body responds well to exercise. Mesomorphs have a medium-sized bone structure.
Determining If You Are Athletic
You need to consider your body structure and composition to determine if you have an athletic body type. You may have an athletic body type if you have a lean and muscular body structure, broad shoulders, a narrow waist, and a low body fat percentage. You may also excel in sports that require speed, endurance, and power.
How To Measure If You Are Athletic Or Fit?
You can use several methods to measure your athletic or fit. The most common include body mass index (BMI), waist circumference, and body fat percentage. BMI measures your weight in relation to your height, while waist circumference measures the circumference of your waistline. Body fat percentage measures the percentage of fat in your body.
How To Get An Athletic Body Type?
Now that you understand the different body types and how to determine if you have an athletic body type, let’s dive into how to attain it through diet and exercise.
Knowing Your Body Type
To attain an athletic body type, you need to understand your body type and work with it. For example, if you’re an ectomorph, you may need to focus on gaining weight and building muscle mass. On the other hand, if you’re an endomorph, you may need to focus on losing weight and reducing body fat.
Eating healthy is an essential component of attaining an athletic body type. Here are some tips to keep in mind:
Eat Your Carbs
Carbohydrates are an essential source of energy for athletes. Consume complex carbohydrates, such as whole grains, fruits, and vegetables.
Consume Enough Proteins
Proteins are necessary for building and repairing muscles. Make sure to consume enough protein to support your muscle growth and repair. Aim to consume about 1.6 to 2.2 grams of protein per kilogram of body weight per day. Good protein sources include lean meats, fish, eggs, dairy products, and plant-based sources such as beans, lentils, nuts, and seeds.
Eat Your Fruits And Veggies
Fruits and vegetables are a rich source of vitamins, minerals, and antioxidants that can help support your athletic performance and recovery. Aim to consume various fruits and vegetables daily to ensure you get all the essential nutrients you need.
Staying hydrated is crucial for athletic performance. Dehydration can decrease energy levels, fatigue, and poor athletic performance. Aim to drink at least 8-10 glasses of water daily and more if you’re physically active.
Exercise is another crucial component of attaining an athletic body type. To build muscle mass and decrease body fat, you need to perform both strength training and cardiovascular exercise.
Strength training helps build muscle mass and increase strength. Aim to perform strength training exercises 2-3 times per week, targeting all major muscle groups. Some effective strength training exercises include:
The Chest Press: Lie on a bench and hold dumbbells in each hand. Bring the weights to your chest and extend them back up with your arms.
Biceps Curl With Dumbbells: Hold dumbbells in each hand and curl your arms up, bringing the weights towards your shoulders. Slowly lower them back down.
Cardiovascular exercise helps burn fat and increase endurance. Aim to perform at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Some effective cardiovascular exercises include:
- High-Intensity Interval Training (HIIT)
The Bottom Line
Achieving an athletic body type requires a combination of exercise and healthy eating. To attain an athletic body type, you need to understand your body type, eat a healthy diet rich in protein, carbs, fruits, and vegetables, and perform strength training and cardiovascular exercise. Remember that everyone’s body is different, and it’s essential to listen to your body and work with it to achieve your fitness goals. You can attain your dream athletic body type with dedication, consistency, and hard work.