The Secret Behind Your Body Type

Being February, most futile fitness based resolutions would have ceased to exist with only the determined standing strong in their path to fitness. In order to sculpt your body to your desired level, its imperative that you understand the type of body you are blessed with.

Knowing your body type will help you develop a long term plan that is reasonable and will not set you up for disappointment. It is going to take time for you to achieve your desired result and knowing your body type will give you an advantage. Understanding your body type will help you to plan your strength training and diet regiment, and once you establish your body type, you can adjust nutrient intake to maximize fitness composition and health related goals.

There are three main categories as shown on the diagram and some of us are often a mix of the 3.


Ectomorphs
  • Can overeat as they are skinny with small frame and light build while gaining little or no extra weight.
  • Have little body fat, muscle and bone mass.
  • Need a large amount of calories to gain weight, and workouts should be short & intense focusing on big muscle groups.
  • Lose fat very easily so cutting back to lean muscle shouldn't be a problem.
Food Intake & Training
  • High carb foods all throughout the day.
  • Get more carbs during/post workout than any other time of the day. (More carbs after workouts and less carbs at other times). Carb timing should include some starchy, whole grain, unprocessed carbs that are eaten at every other meal, while veggies and/or fruits should be eaten at each meal.
  • Stick to quality sources of protein and healthy fats
  • The occasional MacDonald’s or slice of pizza is not going to make an ectomorph fat.
  • Can use High Calorie weight gainer shakes to help them build mass, if you are looking at building muscle.
  • Strength Training with well-planned cardio works best.
  • Workouts should be short and intense focusing on big muscle groups.
  • Should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.

Mesomorphs
  • Medium sized bone structure, athletic body, and have a considerable amount of lean mass.
  • Tend to be testosterone and growth hormone dominant, which leads to a predisposition for muscle gain and the maintenance of a lower body fat.
  • Is the best body type for bodybuilding, and responds the best to weight training, and gains are usually seen very quickly.
  • They gain fat more easily than ectomorphs, so they must watch their calorie intake more closely.
Food intake and Training
  • Best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats.
  • Helps to use combination of weight training and cardio during workout routines.
  • While most athletes find water adequate, mesomorphs who perform more intense workouts may require speedier electrolyte replenishment with sports drinks.
  • Naturally strong and respond quickly to exercise. Multiple weekly resistance training sessions using moderate to heavy weights with limited rest between sets, help mesomorphs build size.

Endomorphs
  • Body type is solid and gains fat very easily. Usually a shorter build with thick arms & legs.
  • Their muscles are strong, especially the upper legs, and are naturally strong in leg exercises like squatting.
  • They also tend to be insulin dominant, leading to a greater propensity for energy storage, including both lean mass and fat mass, and also mean a lower carbohydrate tolerance.
  • As an endomorph, you may feel as though you are destined to be overweight or even obese. NOT TRUE!  You just have to make a conscious, concerted effort to do the things your body should be doing for you automatically. If your body isn’t telling you to get moving, you have to make sure that exercise is part of your daily routine.
Food Intake & training
  • If your metabolism is sluggish, you need to eat the right foods that will fire up your metabolism. In simple English, you need to bust your ass by exercising and eating right for your body type.
  • Do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed after exercise, with their ideal intake around 25% carbs, 35% protein, and 40% fat.
  • Avoid high carb/starchy carb foods outside the workout routine (including breakfast). This means only proteins, fats, veggies and fruits outside the workout routine.
  • To keep fat gain to a minimum, endomorphs must always train using cardio as well as weights.
  • Hit the gym - . An increased amount of muscle mass will increase their base metabolic rate, decreasing their chances of storing/holding onto fat.
The key to staying fit and eating healthy and looking good is to know your body and to listen to it. What makes you feel good? What helps you kick start your workout plans and stay on course? What keeps you feeling and looking good and fit? Learn and find these answers to those questions and you will soon be on your way to a fitter more beautiful you. Do share with us your experience and any questions related to body types on the comment box below.

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