Endomesomorph11/23/2023 Famous female mesomorphs include Madonna and Janet Jackson. Ruiz says.Īmong the famous male mesomorphs are actors Chris Hemsworth, Mark Wahlberg, and soccer superstar Cristiano Ronaldo. “Many athletes, like swimmers, gymnasts and soccer players, are mesomorphs who look well-built, even if they do not routinely work out, and they seem to pack on muscle easily the moment they work out,” Dr. Their build is ideal for bodybuilding, and they excel in sports that require power and speed. This can be attributed to their relatively high level of testosterone and growth hormone. Ruiz calls mesomorphs the “lucky ones” because they have a naturally athletic physique and are able to put on muscle easily without putting on too much fat. Strong, athletic build with well-defined musclesĭr. Protein shakes supplementation can provide the extra boost.” Best starchy carbohydrates include oats, brown rice, sweet potatoes and potatoes. “For those planning to gain muscle, he has to take around 3,000 calories a day, including a lot of starchy carbohydrates,” Dr. The food mix can include 55 to 60 percent of calories coming from carbohydrates, 25 percent from protein, and 20 percent from fat. The workout must involve compound movements, such as the bench press, deadlift and squat, which exercise more muscle groups.įor nutrition, the best diet for an ectomorph is one that is higher in carbohydrates and calories. To enhance muscle build-up, workouts of ectomorphs should be short, with emphasis on big muscle groups, and focusing on intense and heavy weightlifting. Ruiz cites several famous female ectomorphs like Natalie Portman and Taylor Swift, and famous male ectomorphs like Bradley Cooper, Ryan Gosling and Stephen Curry. Many marathon runners, basketball players and fashion models are ectomorphs-slim, but short on muscle. Knowing one’s body type can make one’s expectations more realistic.Ĭlassic “hard-gainer” build -with difficulty in building muscle Not every woman can aspire to be as sexy as Jennifer Lopez,” Dr. “Not all men are born to build muscle easily like “Thor” actor Chris Hemsworth or football superstar Cristiano Ronaldo. He admonishes advertisers promoting gym memberships, diet plans, exercise equipment and supplements who are misleading in their messages, making people expect almost instant transformations. He adds though that we should make realistic expectations and goals. “With proper advice from physicians, nutritionists and personal trainers, we can work on improving our physique and get closer to the body that we aim for.” “Knowing your body type will direct the appropriate training and diet that is right for you,” Dr. Body types may not come in pure form, Dr. Ruiz explains that ectomorphs stay lean despite their voracious appetite endomorphs struggle to lose weight even if they don’t eat much and mesomorphs pack on muscle easily.Īlthough some clearly fall in any of these types, many may have a predominant body type but may also have features of other body types. These body types differ in efficiency in metabolizing calories and nutrients, storing energy, and building muscles.ĭr. Ruiz advises everyone to know his or her somatotypes or body types to determine the right workout and appropriate diet, to “come up with the best version of yourself.”Įveryone belongs to one of three somatotypes: ectomorph, mesomorph and endomorph. Jun Ruiz of The Medical City collaborated with his fitness-oriented medical colleagues and came up with informative and insightful articles on how middle age and senior individuals can maintain their physical fitness and well-being.įirst, one must remember that it’s “different strokes for different folks.” Dr. In the January issue of H&L (Health and Lifestyle), noted gastroenterologist and fitness enthusiast Dr. However, acquired habits and practices, including diet and physical activity, can determine the other half, and these are certainly within our control. Simplistically speaking, genes may account for half of our physique and there’s nothing much we can do about it. You may not have won the genetic lottery for a perfect physique, but that’s no excuse to not have a good semblance of ideal body build, with the right diet and workout. To a great extent, our genes are either to be blamed or given credit for our looks. People differ in terms of physique and other attributes.
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