Eat & Train according to your body type

When you are on the road to achieve your fitness goals, you may hear people around discussing about diet /workout for unalike body types. We are not created equal & each individual has a distinct body type. Some may be thin, some may store fat in their bodies quickly.

So what is your body type & how you should train & eat to become fit?

One of the most prevalent methods of recognizing body types is: ectomorph, mesomorph & endomorph. Your genetic qualities/predispose place you in either of 3 body types. However, you may observe body builders & fitness models having different bodies than original one. Commitment & discipline towards fitness & healthy eating is what shapes your lifestyle.

We are going to share details about each body types listed above & what kind of nutrition & workout will help them achieve their fitness objectives:

Ectomorph

They generally have short upper body, long legs & arms, narrow feet & hands &, less fat storage. Individuals with this body type have small amount of muscle mass & high metabolism. 

Gaining weight for Ectomorphs is pretty difficult. Since this type of body has high metabolism which means food gets converted into glucose & energy quickly. If Ectomorphs want to build muscles, their goal should be to increase carbohydrate intake as well as high calorie intake. Their diet should have 50% carb, 30% protein & 20% fat.

Training for Ectomorphs focus on building muscle mass & getting toned. They will not have enough strength to do long training sessions. The ectomorphs should do the following:

1. Perform compound movements: Increases strength & build muscle mass.
2. Lift Heavy: Since Ectomorphs need to build strength, goal would be to use medium/heavy weights with 8 to 10 repetitions
3. Reduce Cardio: Since the objective is to build muscle mass( & not fat burn), Ectomorphs should reduce cardio intake    

Mesomorph   

Mesomorphs have a solid muscle structure & large bones, large chest, long torso, low waist & great strength. They have a high metabolism not as high as Ectomorphs. Their nutrition can have high calorie diet as long as they stay active. Every person targets to become a Mesomorph since this type of body is considered as good genetics.

Mesomorphs can easily turn food into muscle. So their diet should have more of protein with moderate carb. However they consume high carb, it will be converted into stored fat compared to Ectomorphs. It is recommended that Mesomorphs willing to build muscle should consume 40% protein, 40% carbohydrate & Fat 20% in their diet. For those looking to burn fat, he should consume 40% protein, 30% carbohydrates & 30% fat.

Building muscle for Mesomorphs is not a difficult task. Whether your objective is to build muscle or burn fat, you should indulge in following:

1. Mix of compound & isolation movements: Give due importance to mass, quality & proportion to muscle mass
2. Moderate Session: Given that Mesomorphs have high strength & energy, they can engage in longer workout that Ectomorph
3. Moderate Cardio: They should include cardio in your training sessions even if you are bulking. Number of cardio sessions may vary from 2 to 4 depending upon fitness goals

Endomorph

Endomorphs are usually round , have soft musculature, round face, wide hips, short neck & heavy fat storage. Endomorphs generally have low metabolism, so they need to evaluate what they eat to get fit. Endomorphs should target medium calorie intake & do cardio & muscle building so that they can burn more calories & boost metabolism. 

Endomorphs have slow metabolism & has huge amount of fat cells. They can build a lot of muscle but they have to watch out what they eat to become lean. It is recommended Endomorphs looking to build muscles should have 30% carbohydrate, 50% protein & 20% fat in their diet. Those with fat loss objective should have 20% carbohydrate, 50% protein & 30% fat in their diet.

Building muscle is not a problem for Endomorphs. However, they should be concerned about weight loss. They should indulge into:

1. Compound Movements with short rest: Adding compound moments help them build mass as well as burn fat. Short rest between sets will help burn more calories
2. Supersets: Endomorphs should indulge into super sets – doing two different exercises in a row. Besides, rep range should vary from 10 to 15 per set.
3. High intensity cardio trainings: If their objective is weight loss, they should indulge in high intense cardio training with weight training. Nutrition helps in weight loss. Extra calories are burnt through cardio trainings so as to be in calorie deficit.

Get a customized diet & workout after figuring out your body structure. Join our online fitness coaching program and get that fit body.