There are 3 distinct body types: ectomorphs, endomorphs, and mesomorphs. Everyone falls into one of these three categories. Each of these 3 types need slightly different exercise and diet plans to fit their body types in order to achieve desired results. Below are some tips to help you eat and train according to your body type.
They are your classic “hardgainer” and tend to be thin, long-limbed and have fast metabolism. In general, they have a tough time putting on fat and muscle.
Exercise for your body type
The ectomorph training focuses on muscle building and strength over cardio and interval training. They need to give their muscle more time to recover between training sessions, more so than other body types. The workout session must be completed within 45 minutes to 1 hour. Train each bodypart once per week.
- Lift Heavy: Since the ectomorph needs strength, they need to train heavier with 4-6 sets in the 5-10 repetitions range. Use the heaviest weights you can handle and increase training intensity with each workout. This mean more weight, reps, and sets.
- Take longer rest periods: Take 2-5 minutes of rest between sets if lifting heavier weights and really overload to stimulate muscle fibres and growth.
- Reduce Cardio: Cardio is an important part of training. But ectomorphs should lower their cardio workout in order to avoid burning too much calories.
- Big compound exercises: Ectomorphs need to focus their efforts compound-based workouts like the bench press, shoulder press, dips, bent over rows squats, leg presses and deadlifts.
Ectomorphs have fast metabolism, which can turn food into energy quickly. To build muscle, increase the daily carbohydrate intake, as well as a higher caloric intake overall. Increase daily protein intake to 1 – 1.5g of protein per pound of bodyweight. Recommended macronutrient ratio for an ectomorph is Carbohydrate 50% – Protein 30% – Fat 20%
Mesomorphs have an athletic physique, broad shoulders, lots of muscle mass, and are relatively lean. Mesomorphic individuals gain muscle and lose fat very easily. Their bodies respond well to nutrition and training regimens. They are somewhere between the endomorph and the ectomorph.
Exercise for your body type
Mix Compound And Isolation Movements: Training of a mesomorph should be composed of both compound and isolation movements. They are suited to classic muscle building workouts and muscle group splits during a training week.
Use classic muscle building splits such as:
Legs: Leg press, Leg extension, Leg curl, Lunges, Squats etc.
Back: Bent over row, pull downs, Bent over rows, Low rows, Pull ups, Deadlifts etc.
Chest: Chest Fly, Chest press, Cable flys, Bench press, Push ups, etc.
Arms: Bicep curls, Tricep extensions, Tricep pull downs, Hammer curls, Tricep kickbacks etc.
Shoulders: Shoulder press, Side lateral raises, Barbell rows, Military Press, Front raises etc.
For each exercise, do 3-4 sets of 15-20 reps, using the same weight for each set.
Moderate Session: Since mesomorphs have more strength and energy, they can perform longer workouts than ectomorphs.
Focus on endurance Mesomorphs have poor endurance abilities and consequently their cardiovascular health needs work. Cardio training 4 days per week for 30 minutes a session will be of tremendous benefit to the mesomorph.
Incorporate stretching exercises
As mesomorph build muscle quickly, so their muscles can get really tight. Incorporate stretching exercises into every workout session to avoid injury by increasing your flexibility. Do a variety of stretches so you stretch each of your major muscle groups.
As mesomorph tends to turn food into muscle really easily, so they need high amount of protein. Intake of carbohydrates should be moderate, since they can easily be stored as fat.
Recommended macronutrient ratio to build muscle:
Carbohydrate 40% – Protein 40% – Fat 20%
Recommended macronutrient ratio to lose fat:
Carbohydrate 30% – Protein 40% – Fat 30%
The Endomorphs gains weight easily and usually carry extra fat around the lower abdomen, hips and thighs. Endomorphic individuals generally have slow metabolism, store fat easily and have a harder time than other body types in losing body fat. They should focus on moderate caloric intake, add cardio exercises and weight lifting so they can burn more calories and boost metabolism.
Exercise for your body type
Endomorphs are more suited to full body, compound heavy, high volume and frequency resistance training teamed with regular cardiovascular exercise.
- Circuit training: Circuit training is ideal for endomorphs. Pick 3-5 exercises and go through each one with no rest between exercises. Rest 2 minutes between circuits. Full body routines focusing on large muscle groups e.g. back and legs to stimulate the most muscle and burn most calories.
- Rep Range And Superset: Keep your rep range in the 9-12 range for upper body and 12-25 rep range for legs and calves. During training, include supersets: do two different exercises in a row (bench press – pull ups), it helps burning more calories.
- High Amount Of Cardio Trainings: To lose a lot of weight, cardio has to be the core of your routine along with a few weight trainings. Do a cardio workout at least 30-40 minutes, several days a week.
Nutrition For An Endomorph
Endomorphs should be more strict on calorie intake. To lose weight, they must burn more calories than consume. Carbohydrates intake should be limited, whether it’s for building muscle or lose fat.
Recommended macronutrient ratio to build muscle: Carbohydrate 30% – Protein 50% – Fat 20%
Recommended macronutrient ratio to lose fat: Carbohydrate 20% – Protein 50% – Fat 30%
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