Defining themorphotype of a womancorresponds, just like with that of a man, to understanding her mainphysical characteristics. There are three of them: theectomorph,endomorph,andmesomorphmorphotypes. They should not be confused withmorphology, which corresponds to your bone and muscle structure.

A good knowledge of your morphotype will allow you to more easily understand thephysical trainingthat will suit you best. The same goes for a balanced diet, which adapts better to one type than another. Be careful, however, not to take your morphotype as an absolute scientific truth, but just as a trend.

The ectomorph, or “hard gainer,” morphotype

If you are more of a slender and lanky nature, chances are you belong to theectomorphcategory. But what is the meaning of themorphotype of theectomorph woman?

Ectomorph morphotype: definition and characteristics

The ectomorphic woman is rather thin, even skinny, and often has trouble gaining weight. If you are of this nature, your joints are probably thin, and you may be tall and lanky. The shoulders, chest, and hips are quite narrow and of almost equal width, which gives this impression of length.

You have the advantage of having little fat storage but the disadvantage of gaining mass with difficulty. The particularity of ectomorphs is that they have a fastmetabolism,which allows them to burn fat constantly, even at rest.

Finally, on a purely muscular level, even if themorphology of theectomorphic woman does not allow easy mass gain, it has the advantage of being more comfortable in periods of dryness. The muscles take shape particularly quickly and well, which is a really positive point.

What training for the ectomorph morphotype?

Theectomorphic womanshould not work on her endurance, but on her mass gain. In order to allow a good recovery, it is preferable not to exceed 3 sessions per week. This rhythm promotes mass gain, the ectomorph’s weak point, hence its name “hard gainer”.

The ideal program is composed ofexercises with heavy loads, ranging from 6 to 10, interspersed with 2 minutes of recovery. Isolation exercises are preferred.

If you are of an ectomorphic morphotype, avoid cardio training because, like all endurance exercises, it draws on your reserves and will prevent you from gaining weight and mass.

Do not hesitate to alternate muscle work sessions with gentler sessions, such as pilates or yoga sessions, to work on flexibility and stretching, which will be very beneficial to you.

The diet of the ectomorph woman

The most important issue for theectomorphic womanis togain weight, but above all, to keep it off, because remember, this metabolism burns calories faster than the others.

Lipid intake will be very important because they will help you gain muscle. You will find it in oily fish, nuts and avocados. Don’t overdose on fat though.

Also, enrich your carbohydrate intake with cereals such as oats or starchy foods. Do not skip fruits and vegetables rich in fiber, but without excess.

Finally, proteins should not be forgotten, as in any balanced diet.

For greater comfort and better assimilation, split your meals. You can, therefore, have your three main meals and add a snack at 10 a.m. and another at 4 p.m. By following this simple advice, you will limit the heaviness at the end of the meal.

The morphotype of the endomorph woman

Themorphotype of theendomorph woman is the exact opposite of the ectomorph woman. Its shapes are generous and its limbs rather short. If you fall into thefemale endomorphcategory , you won’t have the same needs and constraints as the ectomorph body type.

Description of the endomorph morphotype

As an endomorph woman you have narrow shoulders that can be a bit droopy, a somewhat stocky stature, short limbs and a marked chest. You tend tostore fat in your stomach, your face is round and your bones are fine. Your main difficulty lies in your ability to store fat, because your metabolism is slow.

Do you recognize yourself in this description? Then you surely have an endomorphfemale morphotype.Unlike the ectomorphic woman, who is quite nervous, yournature is rather calm.

The sports program of the endomorph woman

As a female endomorph, you will need towork on endurance to help your body tap into your reserves. To help yourself, turn to cardio or HIIT sessions. You can also supplement your indoor sessions with swimming.

For bodybuilding sessions, favor intensive work on the whole body. Your morphology will allow you to gain muscle mass faster than others. This is why you should also supplement your exercises with cardio training to accelerate the elimination of stored fat naturally.

You will start your mass-gain program with exercises with light weights. Heavy loads will come later. By working in this direction, you will allow your body to attack the masses of fat before developing muscle mass.

Endomorph morphotype: what diet?

As anendomorph woman, your biggest challenge is diet. It requires you to be very vigilant because you assimilate all the contributions well. But this does not mean that it will not be synonymous with pleasure. Quite the contrary. The main thing is to know how your metabolism works toburn more calories than you consume.

Yourslow metabolismforces you to reduce your calorie intake, at the risk of your body turning those calories into fat. The paleo or ketogenic diet can be a good alternative for endomorphfemale body types.Rich in lipids and proteins, they are, however, lower in carbohydrates. The latter, being poorly assimilated by your body, would avoid transforming them into fat.

Cut out all refined sugars from your diet and replace them with quality, fiber-rich carbs, such as:

• vegetables ;
• legumes;
• oats;
• fruits.

Finally, favor oily fish, nuts, olive oil and nuts which are sources of protein.

The mesomorph or “easy gainer” morphotype

Themorphotype of themesomorphic woman is naturally muscular. There is a balance between the upper and lower body, but your slim waist and marked hips give an “hourglass” effect to your overall stature.

Mesomorphic morphotype: explanations

As a mesomorphic woman, you naturally havea more developed musculaturethan others. You are the big winner in the world of bodybuilding, hence this other name of “easy gainer”.

Your face is square and yourshouldersbroad with long limbs, even a V-shaped back. Your frame is solid and your strong point lies in your ability to lose weight or gain weight as needed and you are rather energetic in character. Many fitness models have this body type.

The trap of this morphotype is relaxation. Indeed, the ease can lead to a lack of motivation because there is less challenge to take up.

The mesomorphic woman facing sport

Unlike the two previous morphotypes,the mesomorphic womandoes not need to limit or forcecardiotraining. Staying in moderation will be your best asset. You can afford long workouts and work in isolation and do reps without fear.

The greatest mesomorph bodybuilders are often aided by chemical supplements. Note, however, that your muscles will not recover as quickly as they do if you follow the same training, but in a natural way. Preserve yourself.

Either way, you can work out pretty much according to the program to your liking because, subject to a good diet plan, your body is made for strength training.

The diet of the mesomorph morphotype

The mesomorphic womanhas the great advantage of being able to lose weight or gain weight easily. But this ease also hides a fragility, because it means that your diet is based on a delicate balance. Your ability to lose weight is just as high as your ability to gain it, hence the importance of properly balancing your nutritional intake. This natural ability to regulate your weight should not make you slide into negligence and lead you to untimely snacking.

Be sure to limit the lipids in your diet and to balance your intake by integrating:

• 13 protein;
• 13 ofcarbohydrates;
• 13 of vegetables for fiber.

In summary: the female morphotype

Even ifthe morphotype of a womanshould not be the only daily guide, it is a good starting point to get to know you. You should not rely solely on this classification. The important thing is to adapt your diet and your training to your own needs without remaining fixed to a single morphotype.

As you will have understood, the morphotype is linked togenetics, and no miracle recipe can make you change it. But a healthy lifestyle, linked to a good knowledge of themorphology of the woman