I hear very interesting things about the Becker test and its impact on health and wellness. Out of curiosity I decided to take the Becker test and see what my results were- as well as how they lined up with my own experiences in weight loss.
Apparently I’m a Endo-Mesomorph Combination Type. Below, I’ve modified the site’s descriptions of the Endo, Meso, and Combination Types so that you understand what they are.
Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass […] They tend to be naturally less active. Your biggest concern should be losing fat and adopting a lifestyle that keeps it off. A combination of cardiovascular and strength training exercises can help an endo-mesomorph get into shape.
One of the most efficient exercises that endomorphs can perform to lose weight is cardiovascular exercise. Performing cardiovascular exercise has been proven to provide the best results when it comes to reducing waist circumference, increasing the body’s metabolism and eliminating overall body fat percentage […] a person with an endomorph body may require more weekly physical activity. One of the most efficient types of cardiovascular exercises that can help an endomorph decrease their body fat is HIIT.
Where [other types] tend to burn off excess calories with near constant movement, excess calories in endomorphs do not seem to cause that same increase in expenditure. This means that excess calories are more likely to be stored as fat […] Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., after exercise). So that’s what we recommend: more fat and protein, less carbohydrates; eliminate sugar, sweets, and junk food from your diet.
Mesomorphs have a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass […] This profile leads to a predisposition for muscle gain and the maintenance of a lower body fat.
You can strength train more often and for longer periods of time, but be careful not to overdo it. Perform resistance training three to five days per week […] Mesomorphs should [also] take advantage of their natural strength by performing compound exercises like squats and deadlifts. Follow these with isolation exercises like leg extensions and leg curls to target individual muscles […] Train with moderate to heavy weighs and keep a moderate pace, making sure not to rest too long between sets.
You’ll find you gain muscle quite easily […] Mesomorphs are lucky to have a body type that is strong and quickly adapts to stress. This means you shouldn’t be afraid to train with intensity; in fact, high-intensity exercises will work magic by raising your heart rate and helping you burn more calories, [so] engage in and enjoy aerobic activities but be careful not to overdo it. [Also] change your […] workouts regularly. This is very important for mesomorphs because their athletic bodies adapt quickly to new challenges. Without frequent changes, mesomorphs run the risk of hitting plateaus pretty quickly.
The calorie needs of a mesomorph are slightly higher than other body types, due to their higher ratio of muscle mass. Muscle weighs more than fat and requires more calories to maintain. While all body types need carbohydrates, protein and fat, mesomorphs seems to respond better to mixed, higher protein diets consisting of balanced carbohydrates, proteins, and fats.
An endo-mesomorph body type is similar to that of an endomorph because of its ability to accumulate fat easily; however, this type of body shape also has the ability to gain a significant amount of muscle. People who have endo-mesomorph body types tend to have small to medium sized chests with larger hips and a thickness in the waist and ankles.
Some cardiovascular exercises that can help an endo-mesomorph enhance their physique include jogging, running, cycling and swimming. Get your heart pumping by engaging in some form of daily activity such as brisk walking or biking; Strength training exercises that can help an endo-mesomorph body type include side lunges and squats. Strength training should be done to get a better muscle-to-fat ratio, which will help to boost your metabolism. Use moderate weights at a fast training pace, allowing for very little rest between sets and exercises; One kind of exercise that combines both cardiovascular and strength training is known as circuit training and it is one of the most beneficial kinds of exercises for the endo-mesomorph body because it helps to build both strength and stamina at the same time.
While reading their information on the two and comparing it to the combination type, I realized that… Well, it’s pretty in line with what I’ve experienced over the years.
I do tend to accumulate fat rather quickly- especially around my thighs, waist, and buttocks. Likewise, it does take me a little longer to burn it off when compared to someone like my Husband- though I do seem to lose it more quickly whenever I hike or Walk regularly… But I am also naturally strong and have an easy time building muscle as well. In fact, I did quite well with Strength Training when it was something I could do. However, during the 3 years I actively tried to lose weight, I plateaued quite often; I did have to switch up my routine frequently than those in the Fitblr Community in order to keep it from happening. And while a lot of people I knew had to cut Carbs out of their diet to lose weight, I didn’t have to change my diet very much at all- simply increase the nutrient density of what I was eating and increase my protein intake to account for the weight lifting.
I still don’t know whether or not I agree with the classifications or believe in the system, however. That being said, it was interesting and I will likely be implementing some changes to my diet and activity plans just to see whether or not it effects anything.