What's Your Body Type?
Are you a Mesomorph?
Everyone recognizes the Mesomorph. They are the high school athletes who seem to always stay in good shape and are naturally athletic. The Mesomorph has a larger frame (bone structure) but a low body fat percentage, and they find it easy to build muscle. You might say this is the “ideal” body type, however, Mesomorphs tend to take their naturally athletic builds for granted, which can result in diluted workouts and poor diets. Keeping in peak physical condition is often tempered by a scattered approach to eating and training.
Best training practices:
8-12 repetitions, resting 20-30 seconds between exercises
Mesomorphs recover quickly so they can train more often, i.e.: 4-6 days per week
Make cardio a part of the program to help stay lean and keep the muscular appearance of the Mesomorph, but don’t over do it—3 days per week for 30 minutes is adequate
Eat for your type:
Eat high fibre carbohydrates and eliminate simple sugars—lots of whole grains and vegetables
Keep protein intake at 25 – 30% of overall calorie consumption. Choose lean cuts of meat such as chicken and fish, top sirloin steak or turkey breast
Eat 5-6 smaller meals per day balancing macro nutrients in good range of calories to maintain a healthy and lean body mass index
Are you an Ectomorph?
An Ectomorph is often the person who is considered “skinny,” too lean and has difficulty putting on weight. They have a very high metabolism and building muscle is a chore. Sometimes described as the “go, go, go” people, Ectomorphs have high endurance and often cannot sit still which results in a high metabolism.
Ectomorphs have smaller joints and may have a “skinny appearance”. Their bodies are straight and thin, with little or no chest or buttocks. These individuals seem to be able to eat whatever they want and rarely gain weight but they do become full easily. Though this may seem like a blessing to people who struggle with their weight, the Ectomorph has a major disadvantage in building muscle, and are weaker overall.
Best training practices:
Train with heavier weights in repetitions of no more than 5-10
Take longer breaks, in order to recover from lifting the heavier weights
Limit your cardio to 2-3 days a week of 20 -30 minutes
High Intensity Interval Training (HIIT) is the best approach for Ectomorphs
Eat for your type:
Eat higher calorie, nutrient dense foods, such as nuts, avocado and nut butters
Eat many smaller meals throughout the day, i.e.: 6 meals per day in order to get your daily caloric intake
Ectomorphs need carbohydrates for energy but must be sure to eat lots of protein
Are you an Endomorph?
Endomorphs are usually larger in appearance than other body types with greater fat accumulation and less muscle definition. They find it hard to lose weight even though they may try several diets or workout programs.
Endomorphs often fatigue easily and may have less overall energy than others. They have a good appetite and can eat larger meals. They are larger framed with greater fat accumulation and little muscle definition. Endomorphs can become discouraged when they don’t see results from even intense dieting and exercise.
Best training practices:
Train at higher repetitions, i.e.: 12-15 with strength training incorporated to shed fat and train the body for endurance; rest for 30-45 seconds and then go again!
Move every day! Increase your cardio—with longer sessions in the 70-80% of your heart rate target zone
Perform compound lifts to burn more calories during each workout
Eat for your type:
Calculate your healthy body mass index (BMI) and your basal metabolic rate (BMR) and divide your required macro nutrients into 5 – 6 smaller meals per day
Limit your carbohydrates to 30% of your total diet
Avoid processed foods, refined sugars, or “simple” carbs including: white breads, pasta & white rice
Always drink lots of water to ensure you are not mistaking thirst for hunger, and to keep the hunger at bay
Eat lots of fresh vegetables, which are high in fibre, to provide the nutrients you need to remain satiated throughout the day
Be patient with yourself and DO NOT give in to the impulse to follow fad diets or gimmicks—they will only make reaching your goals increasingly difficult
Please contact me if you would like more information about training for your body type!