The New Science Of Body Types (PART 1 of 4)

Coach Lloyd
Dec 7, 2018
7 min read

The following write up is a part one of a three part article on the science of body types, where it all started and the new dimension that the latest research is opening up to our understanding.

In this write up I shall give you a very brief insight into the work of Dr. William Sheldon as well as what we've discovered since he first published is work over 80 years ago.

Understanding Body Types And Their Metabolic Individuality.

THE PAST

The study of different body types (a field of science called Somatotyping) and their metabolic individuality was made common around the 1930’s/ 1940’s by Dr. William Sheldon (Harvard University).

His theory was that there are 3 basic human body types called Endomorphs, Mesomorphs and Ectomorphs. He also theorised that there are only a few people with a "pure" type and that most of us are a mixture of 2 or 3 of the body types but with one a dominant body type.

Dr. William H Sheldon. Harvard University 1950 (ish).

Body Type #1: ENDOMORPHS

Endomorphs or people with a dominant Endomorphic body type tend to be “fat retainers” and can be identified by their “roundness”, excess body fat and big boned structure.

Body Type #2: MESOMORPHS

Mesomorphs are generally looked upon as “genetically fortunate”/ lucky. They tend to be characterised by their natural athletic, lean and well sculptured appearance.

Body Type #3: ECTOMORPHS

Ectomorphs or people with a dominant Ectomorphic body type tend to be on the other extreme; characterised by their naturally skinny and lanky build.

SHELDON'S FLAW

Recent studies have shown that Dr. Sheldon’s understanding was a little limited at the time because he recognised only three body types and that the difference between them was their shape only and not much else.

We now know that there are other factors like the hormonal and metabolic differences between these body types.

THE PRESENT

In modern day Dr. Sheldon’s theory on body types still stands but has been reviewed and updated. Recent scientific studies have gone further and discovered a fourth body type existing in women which in the past had been accounted for as a mixture of various body types rather than an entirely individual entity. Morden science has also been able to further distinguish the hormonal and metabolic differences between the body types.

As a result of the recent findings, Dr. Sheldon’s body type have been re-categorised as follows:

ENDOMORPH body type is now known as the “LYMPHATIC Body Type”

MESOMORPH body type is now known as “ANDROID Body Type”

ECTOMORPH body type is known as “THYROID Body Type”

The newly discovered body type WHICH IS SPECIFIC TO WOMEN ONLY is called the “Gynaeoid Body Type” which was probably considered a combination of several types in old science rather than an individual type as we now know it to be. All women fall into one of these four categories; Gynaeoid, Android, Thyroid or Lymphatic.

Men may fall into Android, Thyroid or Lymphatic categories.

Image from left to right: Thyroid Type (Ectomorph), Android Type (Mesomorph) and Lymphatic Type (Endomorph)

Each and every one of the body shapes, if exposed to the wrong types of foods and lifestyle patterns on a consistent basis, may become obese in different areas of their body. Some body types store body fat easier than others. Some even find it a lot more difficult to shift any excess weight compared to others. These differences apply because each body shape has a unique metabolic and hormonal make-up.

THE LYMPHATIC BODY TYPE

Lymphatic body types are predisposed to gaining weight all over the body and have what some consider a cuddly or puffy appearance. Weight gain occurs very easily because lymphatic types have a very low metabolic rate and a dysfunctional lymphatic system which leaves them with generalised fluid retention can makes them look fatter and "puffy".

IMAGE: Typical lymphatic body type female shape.

Lymphatic body types are characterised by their naturally big built and excess body fat. They tend to put on fat more rapidly than the other three body types proving that their metabolic rate (the rate at which the body processes calories) is less efficient that the other three types. Compared to the Android (formally known as Mesomorph) and Thyroid (formally known as Ectomorph) body types lymphatic body types cannot get away with poor diet and a lack of adequate exercise; they will simply pile on the blubber.

Lymphatic types sometimes have varying degrees of carbohydrate sensitivity and insulin resistance, so high carbohydrate diets are usually not effective for body fat control. Processed/ simple carbohydrates are especially detrimental as the result in body fat, particularly in endomorphs.

Their metabolism is crudely unforgiving and as much as a couple of days of poor nutrition can bare devastating consequences. Even on an improved diet plan, Lymphatic Types can still find it difficult to lose weight and therefore exercise is a must in order to rev-up their sluggish metabolism.

Lymphatic types generally need more cardiovascular exercise than other body types before they can start shedding body fat easily.

Characteristics of the Lymphatic Body Type

Generally big build and often considered overweight
Rounded or “pear shaped” body contours
Visually evident, excess body fat
Waist size normally supersedes chest size
Often big chested
Tendency to store most calories as fat
Find weight loss very challenging
Naturally slow rate of metabolism
In some cases; under active thyroid and other hormonal imbalances
Sensitive to carbohydrates (easily balloon on a high carbohydrate diet)
Tend to put on weight rapidly after stopping a diet or exercise plan
Prone to high levels of fluid retention
Generally naturally strong
Tend to be better at strength and power based sport than endurance
Tend to be fast twitch muscle fibre based than slow twitch

What Works for Lymphatic Types

Frequent cardiovascular exercise and resistance
High protein and fibre in diet with a reduced and calculated carbohydrate intake
Long periods between “cheat” days
Cutting out simple carbs from diet

The Lymphatic Weight Loss Strategy

It is very important for anyone looking to transform their physiques to have a well constructed diet and exercise plan; especially those who fall under the vast cover of the this body type.

CLICK HERE to see my fully personalised body transformation diet, supplement and workout plans.

Nutrition for Lymphatic Types

A diet high in protein and fibre with a restricted amount of good quality carbohydrates is essential. Their body type normally comes with varying levels of carbohydrate sensitivity and insulin resistance which means that the high carbohydrate, low fat approach is usually not effective. Refined carbohydrates are a definite NO!

If You Have A Lymphatic Body Then You Need To:

Convert from all simple/ high glycemic carbohydrates to complex carbs that are high in fibre and roughage
Cut down on carbs all together if your intake was excessive
Increase protein from lean sources
Drink plenty of water to suppress the urge to overeat as well as to prevent the body from holding onto water
Always combine carbs and carb based meals with protein and fibre
Cut down on pro-inflammatory foods like sugars, salt, alcohol, artificial sweeteners, refined fats as this body type is very prone to fluid retention
Avoid high fat, high carb foods as they override the brain's ability to register whether you have eaten enough or not. This override of you brain's satiety sensor leads to unnecessary over eating.
Eat magnesium, vitamin B6 and potassium rich foods to keep water retention under control.

Exercise For Lymphatic Types

Exercise is a MUST. There is no compromise! You can eat really well but this body type comes with a rather sluggish metabolic rate amongst other complications and so the solution is to ignite your fat burning furnace through frequent cardiovascular and resistant training.

In general Lymphatic types need more cardiovascular exercise that either Thyroid or Android body types therefore aim for at least FOUR cardio sessions a week on top of some resistance exercise, both at a challenging level of intensity.

The key word when exercising is intensity therefore low intensity exercises like Body Conditioning, Pilates and Yoga shouldn’t be you primary source of exercise (if fat loss is the goal) but they should rather complement your routine instead. In order to burn the most amount fat you must stimulated as much muscle and tax your cardiovascular system with intensity.

You must commit to exercise as a full lifestyle choice in order to prevent weight gain.

Don’t relax your efforts for too long or else it will take you much longer to achieve what you are after.

Supplements For Lymphatic Body Types

The following are some of the basic supplements I recommend to my Lymphatic Body Type clients. Please note that each person is different so do your research or speak to your physician before taking any new supplements or better still; book yourself a "POWER HOUR" video/ phone call consultation with myself. CLICK HERE for more info.

Conjugated Linoleic Acid (CLA) - CLA has been shown to help reduce the size of fat cells (particularly around the mid section) and stop prevent fat regain which this body type is prone to.

Omega-3 Fatty Acids - Studies it has been shown that an increased intake of Omega 3 fatty acids can help to balance blood sugar levels and control appetite. They also reduce levels of the hormone cortisol; a stress hormone that can also lead to fat storage particularly around the mid-section.Good sources of this metabolism-boosting acid can be found in flax, hemp seeds, walnuts, pumpkin seeds, salmon, mackerel and herring.

Green Tea - Green tea regulates blood sugar levels by reducing the amount of insulin produced. This prevents fat being stored and keeps your appetite under control. A 1999 study showed that green tea extract resulted in a significant increase in energy expenditure. EGCG; the main polyphenol in green tea is an effective thermogenic which increases the metabolism of fat. This is not just a result of the caffeine in the tea, because those who lose weight on green tea lose more than those who were given caffeine alone. The best green tea source is Matcha green tea. Matcha is grounded down green tea leaf. The leaf is ground down to a very fine but very potent powder.

-- END of PART 1 of 4.