There are three main body types. Ectomorphs, mesomorphs and endomorphs. Find out which one is your body type and start eating and work out according to its specifics to weightloss and gain muscels.
Endomorph Body Type
Endomorphs have a soft, curvy and round physique, sluggish metabolism, gain weight easily and have to work hard to lose body fat. Endomorphs often have a larger frame and tend to have wider hips than shoulders, creating a pear-shaped physique.
- Smooth, round body;
- Medium-to-large joints/bones coupled with small shoulders and short limbs;
- High levels of body fat (often overweight);
- Pear-shaped physique;
- Can gain muscle easily, but tends to be underdeveloped;
- Lose weight slowly;
- Have to work hard to lose weight;
- Slow metabolic rate;
- Attacks of tiredness/ fatigue;
- Fall asleep easily.
SPECIFICS – Endomorphs have to train hard and must eat healthily most of the time. They also find it difficult to lose weight through diet alone.
WORKOUT & NUTRITION PLAN
Endomorphs should carefully monitor their carb and fat intake and combine an intense cardio regime along with a moderate weight-training program to see maximum results. Endomorphs should avoid crash dieting, because they can slow down even more their metabolism and make their body cling to its fat reserves harder.
You must train regularly and frequently. The best diet for endomorphs tend to be low-carb diets as many endomorphs are carbohydrate sensitive. No junk foods, no vegging out.
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Ectomorph Body Type
Ectomorphs are slim boned, long limbed, lithe and have very little body fat and little muscle. They tend to have fragile, delicately built bodies and find it difficult to gain weight or add muscle.
- Small joints and boned, long arms and legs, as well as small shoulders;
- Linear physique – “ruler body shape”;
- Small chest and buttocks;
- Low body fat (without exercising or following low calorie diets);
- Can eat anything they like without weight gain;
- Fast and efficient metabolism;
- Difficulty gaining weight and muscle mass;
Ectomorph Problems – Ectomorphs tend to lack shape because of their low muscle mass. Female ectomorphs are likely to be flat chested and may look a little bit boyish. Some ectomorph want and struggle to gain weight – muscle and some fat.
With age, even the super-fast metabolism of the ectomorph slows down and as a result, they often gain weight, since they are not used to exercising or watching their calorie intake. Ectomorphs can’t get away without exercise if it is a super sleek toned body they are after.
The ectomorph diet should choose nutrient and calorie dense foods for their snacks and meals, such as nuts, sunflower seeds, dried fruits, and starchy vegetables. Also, you may want to consider trying a weight gain diet for ectomorphs, if you want to put on weight.
Mesomorph Body Type
These people have an athletic, strong, compact and naturally lean body. They have excellent posture and are natural born athletes.
- Naturally lean, muscular and strong;
- Medium size joints/ bones;
- Wider at the shoulders than the hips – i.e. chest dominates over abdominal area;
- Broad/ square shoulders;
- Female mesomorph: defined hourglass figure;
- Male mesomorph: V or rectangular shape;
- Efficient metabolism;
- Gaining muscle is almost effortless, losing fat is almost effortless;
- Responds quickly to exercise.
ADVANTAGE – Mesomorphs don’t have to worry too much about what they eat and they can gain muscle mass and lose weight fairly quickly with relatively easily. This combination allows the mesomorph to achieve fantastic measures of the body. However, as easily as you lose fat, you gain fat also.
WORKOUT & NUTRITION PLAN
Although, both male and female mesomorphs have a genetic head start, in the sense that they have an easy time staying lean and fit, they tend to lack weight loss motivation and assume that they can get away with very little effort. Female mesomorphs should focus on weight loss to shrink your waistline with cardio and simply shaping and contouring the curves of your figure. The goal is to create a lot of shape. Female mesomorphs should also concentrate on a strong cardio workout and limit weights.
People with this body type can eat whatever they want. It’s recommended they consume enough carbs (50 %), proetin (30 %) and healthy fats (20 %) with their daily meals.