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Have you been trying to lose weight for years with different diets and types of exercise?

Do you find that the thing that works for your friend doesn’t work you?

It’s so frustrating working super hard on your diet and training and not getting any results. Of course, training and and a good diet will get you some results, but there are some of us who eat really clean, train 6 times a week and see zero difference.

One of the things that I believe will help you understand your body better is knowing what your body type is. Your body type will dictate what type of training and nutrition will work for you to get the results you want.

Body type influences how you respond to diet and training. Understand your body type in order to plan your muscle building training and diet program. – www.musclestrength.com

You’ll find out more about your body type, what sort of nutrition works for you and how you should tailor your training to maximise it for the best results.

1. Ectomorph

Typical traits of an ectomorph:

  • Thin
  • Lean Muscle Mass
  • Delicate frame
  • Long, thin limbs
  • Finds it hard to gain weight
  • Fast metabolism

Nutrition and Training:

Your fast metabolism means that you need to eat more calories. This is especially important if you want to build and maintain muscle mass. While you may be able to “eat what you want” without gaining weight, it pays to eat a good balanced diet for optimal health and performance.

You do well with carbohydrates, so be sure to keep eating complex carbs as they will fuel your workouts.Think sweet potatoes, brown rice, potatoes and plenty of vegetables.  Have them before and after your workout for energy and to help recovery.

For your training, focus on compound moves such as squats, deadlifts, leg press and bench press to ensure maximum muscle gains with minimal cardio.

2. mesomorph

Traits of a mesomorph:

  • Well defined muscles
  • Athletic build
  • Strong
  • Gains muscle easily
  • Gains fat more easily than ectomorphs

Nutrition and Training:

Mesomorphs build muscle very easily, so to keep seeing progress in your training, be sure to keep making your workouts harder over time.  If you do have slightly higher body fat,  make HIIT workouts part of your routine, 2-3 times a week. If you don’t, stick with weight training, and set yourself personal best challenges by lifting heavier.

Since you tend have more lean muscle mass, you might need a higher calorie intake to maintain the muscle mass. Mesomorphs might benefit from a 40-30-30 split: 40% carbs, 30% protein and 30% fat. Focus on quality foods like quinoa, brown rice, vegetables and protein to maintain your low body fat levels.

3. endomorph

Traits of an endomorph:

  • Soft and round body
  • Stocky build
  • Wide waist and large bony structure
  • Slow metabolism
  • Round physique
  • Struggles to lose fat

Nutrition and Training:

Of all the body types, the endomorph has to work hardest to manage their weight and overall fitness.

Your training should focus on high intensity training that involves things like sprints, box jumps and other explosive body weight exercises. This HIIT training should be combined with weight training to help fire up your metabolism and build muscle definition. You should aim to do 2-3 HIIT and 2-3 weight training sessions per week.

Be sure to rest and sleep well, as overtraining and a lack of sleep can wreak havoc on your cortisol levels. High cortisol levels can contribute to a wider midsection,

Endomorphs should stick to a diet that is relatively low in carbs, high in protein and fibre. It’s best to stick to high quality carbs, like oats, brown rice and vegetables. Avoid foods and drinks that can spike your blood sugar.

 

So, do you now have a better sense of what your body type is? I hope you do, and I hope you can make some tweaks to your training and diet that will help you get the results you want!

 

Sources:

https://www.muscleandstrength.com/articles/body-types-ectomorph-mesomorph-endomorph.html

https://www.coachmag.co.uk/lifestyle/4511/ectomorph-endomorph-or-mesomorph-what-is-your-body-type/page/0/1

https://www.healthline.com/health/mesomorph-body-type-diet#body-types

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