Mesomorph is one of the three types of somatotypes according to Sheldon's classified. This is a person with a proportional body figure, which is distinguished by a stabilized metabolism. Men's mesomorph are often characterized by the body construction in the shape of the letter "V", while women have an hourglass figure - a clear waistline and wide hips. What characteristics distinguish mesomorphs? What diet should be used by people with this type of figure, and what training for mesomorphs will be appropriate?
What is somatotype?
In the '40s. XX century, American psychologist William H. Sheldon divided the human body according to three basic types of body structure, called somatotypes, which corresponded to three different styles of behaviour. Although according to the assumptions of the constitutional theory, the type of figure determines the human temperament, today Sheldon's theory is used primarily in the context of distinguishing the type of body structure, which is also reflected in the undertaken physical activity and the way of nutrition and supplementation.
Somatotype is a genetically conditioned type of figure, which is determined taking into account the proportions of the body, as well as its shape. Moreover, in order to fit the body to one of the three somatotypes, it should pay attention also to the amount and distribution of body fat, as well as the rate of metabolism and the tendency to develop and build muscle tissue.
Sheldon characterized three models of somatotypes, such as ectomorph, mesomorph, endomorph. Although in practice you can most often meet people with a mixed type of figure, certain characteristics of individual types of body structure prevail in individual people, which makes it easier to estimate the predispositions of a given person, and also the right choice of diet and training. According to the theory, the ectomorph is distinguished by a slim figure, while the endomorph is a person with a massive body structure. The mesomorph? What are people with this type of figure, and what are their characteristics?
Mesomorph - who is it?
A mesomorph is a person who is distinguished by a proportional and athletic body structure. This type of silhouette, often referred to as "ideal" - is characterized by wide shoulders and a narrow waist, which makes the body adopt the so desirable, especially by men, the shape of the letter "V". Women with a mesomorphic body structure are distinguished by an hourglass-shaped figure, which is also the dream of many women.
The combination of a properly balanced diet and regular physical activity can make the mesomorph maintain the level of body fat at a low level and easily develop the desired muscle mass, while slimming his figure.
Mesomorph - characteristic features
According to Sheldon's classification, a mesomorph is a person who tends to dominate. It is firm, courageous, stubborn and focused on achieving success. The mesomorph is also distinguished by extraordinary dynamism, ambition and self-confidence. When it comes to physical characteristics, how to recognize mesomorph? This is the person who usually has:
- muscular thighs,
- rounded buttocks,
- massive wrists,
- wide shoulders,
- muscular body type,
- thick bones,
- wide chest,
- wide shoulders,
- upright posture,
- narrow waist,
- ease in building muscle mass and musculature.
Mesomorph diet - what should the menu of mesomorph look like?
The mesomorph diet should be based on high-quality products and be perfectly balanced. This is the type of figure that usually stands out with optimal metabolism, which means that the mesomorph does not have to worry that excess energy will be deposited in his body in the form of adipose tissue. Therefore, the optimal solution among people with this type of body structure seems to be a classic, healthy diet, taking into account the standard distribution of macronutrients, without increasing the supply of any of them. However, it is worth paying attention to the appropriate supply of liquids, vitamins and minerals.
Mesomorphs whose goal is to increase muscle mass, may slightly increase protein intake along with the daily menu, while people who want to reduce body fat, should include in the diet an appropriate, individually tailored, energy deficit.
Diet mesomorph - rules
So what should the diet for mesomorph look like? The menu for people with this type of figure should focus on the appropriate caloric supply to satisfy all the needs of the body related to both everyday functioning and physical activity.
A healthy mesomorph diet should be composed, taking into account in the menu vegetables and fruits, which are the source of many valuable micronutrients. In addition, the mesomorph diet should include complex carbohydrates, the source of which are, among others, products such as whole-grain bread, brown rice, oatmeal, buckwheat groats or wholemeal pasta, as well as sources of protein, such as, among others, lean meat, fish, milk and dairy products. It is worth including legumes, such as soy products, as well as healthy fats, in the form of vegetable oils, seeds, and nuts.
Which products are better to give up? It is worth limiting the consumption of processed food, as well as fast food dishes. In addition, it is not recommended to eat sweets and salty snacks, that is sources of simple sugar, saturated fatty acids and trans fats, which not only do not favour the shaping of the sculpted figure, but they can also increase the risk of developing civilization diseases, such as cardiovascular diseases or type II diabetes.
Mesomorph training - how should a mesomorph exercised?
The optimal solution for mesomorph seems to be a combination of strength training and cardio training. Mesomorphs also show predisposition to body sports, and the most appropriate training for a person with such a body structure seems to be a classic training targeted at muscle hypertrophy. However, since the physique features of the mesomorph provide him with unlimited possibilities in the choice of the preferred sports discipline, the mesomorph may also choose to engage in extreme physical exertion.
Mesomorph can respond well to split training, focusing on specific parts of the body, as well as whole body training (FBW - full body workout), during which exercises for all muscle parts are performed during one training session.
The mesomorph should perform 4-5 workouts during the week, which at the same time will provide the right stimulus for development and enable efficient regeneration of the body. The recommended range of repetitions should be within 6-12. It is also worth noting that mesomorphs can respond well to cyclically introduced methods of intensification by increasing the number of repetitions. However, mesomorph will also work well during typical strength training, and aerobic training can be an interesting variety in the training plan, which aims is to build muscle mass.
Mesomorph training - exemplary exercises
- Classic deadlift,
- rowing with a barbell,
- dumbbells chest fly,
- squats with barbell,
- plank,
- climbing on fingers standing,
- bending arms with dumbbell neutral grip,
- shoulder extension with upper lift cable.
Mesomorph regeneration
Mesomorph, although it needs a little more time to regenerate than ectomorph, also in a relatively short time returns to full strength. However, it should be remembered to not overload the body of a person with this type of figure with excessive amount and intensity of training, so as not to achieve the opposite effect.
Crucial importance during mesomorphic regeneration has the right quality and length of sleep, as well as time to rest. A person with such a body structure should include days off in the training plan to reduce the risk of overtraining and take care of calming the nervous system, which can help faster achieve the desired effects.
Mesomorph supplementation
Mesomorph is a person who has an excellent predisposition both to build muscle mass and to reduce body fat. A person with this type of figure may consider using protein supplements that will provide an increased supply of protein in the daily diet and facilitate muscle growth. Pre-workouts, strengthening focus and stimulation, as well as additional supplementation in the form of post-workouts, which can inhibit catabolic reactions after completing physical activity and intensify regenerative processes in the body, may also be helpful.
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Bibliography:
- https://dergipark.org.tr/en/pub/medr/issue/46627/541035
- https://dergipark.org.tr/en/pub/usbd/article/980719
