Endomorphs tend to struggle with weight loss and have to pay much more attention to what they eat and how they exercise because they are genetically prone to storing fat.
Mesomorphs put on weight and lose weight easier than endomorphs.
Ectomorph are for most part naturally thin and generally have a hard time putting weight on, be it muscle mass or fat.
Characteristics of a Endomorph
- Often has high levels of body fat
- Usually “big” boned and large framed
- Short arms/legs
- Rounded body
- Wide waist / wide hips
- Keeping the FAT OFF is a challenge
- Gains fat easily once exercise is ceased
- Loses Fat slowly
Dietary dos and don'ts for Endomorphs
Since you have a tendency to gain weight easily, you want load up on water and fiber which will keep you feeling full. Limit your fat intake to around 20% of your total calories, most of which should be good fats such as avocado, olive oil, nuts, and grape seed oil. Lean proteins such as chicken breast, turkey and fish are advisable. Sugar and carbohydrates should be limited but don't avoid them all together. Instead eat less starchy carbs such as brown rice, grains, fruits, oatmeal, vegetables, whole wheat bread and pasta and sweet potatoes. Eat five to six small meals a day. This will keep your energy level up and your metabolism working for you throughout the day.
Exercise for Endomorphs
Your goal is to increase metabolism while reducing body fat.
You should perform aerobic exercises 3-5 times a week for at least 30 minutes in the target heart rate zone (80-85% of maximum heart rate). Since endomorphs should perform high intensity exercises with minimal rest periods circuit training is a good option for you. You want to achieve maximum muscle mass to increase your metabolic rate, therefore supersets, continuous tension, iso-tension, and drop sets are recommended. When you are performing weight training exercises, use moderate weight and higher reps (9-12 for upper body and 12-25 for lower body).
Characteristics of a Mesomorph
- Medium to big joints
- Small waist
- Broad upper back/shoulders
- Lean without much work
- Muscular without much work
- Fast metabolism
- Gains muscle easily
- Loses body fat easily
- Responds to most types of training very well
- A born athlete, more successful in strength and power sports
- Most top level bodybuilders are mesomorphs
Dietary do’s and don’ts for Mesomorphs
You want to eat a balanced diet which includes 40% complex carbohydrate, 30%-40% lean proteins such as chicken breast, turkey, and fish, and 20%-30% fat. If you desire to be more lean opposed to someone with more muscle mass you should eat only enough carbohydrates to fuel your workouts. More carbohydrates will add more muscle mass. For your fat intake, include healthy fats from nuts, olive oil, flaxseed oil, and avocados.
Exercise for Mesomorphs
You guys are lucky since you adapt rapidly to conditioning. A varied workout plan is best for achieving greater strength, growth, and definition. Cardio workouts can be kept at a minimum of 3 or less times per week at 20-30 minutes, given that you will be weight training. Even Tabata training on the treadmill works well for you since you will achieve both heart conditioning and leg strength.
You want to include training days which focus on light and moderate training, as well as heavy lift days. On the light days your reps will be anywhere from 8-15, and on the heavy days your reps can be anywhere from 4-8.
Characteristics of a Ectomorph
- Naturally thin
- Long arms/legs
- Small boned
- Small Waist
- Strength is low
- Very fast metabolism
- Overactive and restless, AKA hyperactive
Dietary do’s and don’ts for Ectomorphs
Your diet is targeted at trying to keep and gain muscle mass. Firstly don't skip meals since you lose weight very easily. If you are trying to increase your muscle mass you will have to eat a lot more than you normally would. Eat complex carbohydrates like multi grain bread, rice, pasta, granola, and dried fruits. For you guys it is important to eat more calories than you burn. Eating six small meals a day will fuel your muscles. Eat one gram of protein for every pound you weigh. Don't let your fat intake go any higher than 30%. And get plenty of rest since you you tend to be nervous and high strung.
Exercise for Ectomorphs
Your goal is to maximize weight gain. In order to stimulate muscle growth, you should change your training routines regularly, and focus on higher amounts of weight with more reps and sets. Your workouts should be intense, but short.
As an ectomorph, you do not want to perform a whole lot of aerobic exercise since you are not trying to lose weight. It is suggested to do only 1-3 aerobic exercises a week and keep your target heart rate in the lower range (75%-80% maximum heart rate) with a maximum of 20 minutes. For weight training you want to use heavier weights with lower reps (5-10). Give your muscles adequate rest between sets especially if you are lifting heavy weights (at least 60 seconds).
Did your dietary and excercise take your body type into account? Let me know if you have any questions or feedback. You may also like an earlier article I wrote about What Makes a Woman Gain Weight?
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