The type of body that we have is primarily based on genetics, but can also be modified by way of diet and exercise over time.
It is important to know your body type so that you can figure out the type of training and diet that is going to work best for you. There are three body types: Mesomorph, ectomorph and endomorph.
What do I mean?
Some bodies are efficient at burning energy for fuel.
Some bodies are less efficient and tend to store more energy as fat.
Some bodies are really efficient at building muscle.
Some bodies are inefficient at building muscle
And despite our genetics, our lifestyle choices, the foods we eat, and how we train will ultimately determine our body shape!
Keep in mind, we all have some aspects of endomorphy, mesomorphy and ectomorphy.
For example, you could be a mix of mesomorph and endomorph where you gain muscle quickly but also put on weight easily if you relax your diet.
The 3 Body types:
tall and slender
handles a high carb diet,
does not need much cardio for fat loss,
long and lean muscle belly.
Good for running and deadlifts.
Not so great for explosive movements and squats.
Can get skinny-fat easily if not lifting and eating properly.
Good supplements- protein, creatine bcaas, carnitine or non stim fat burner.
Best rep range: 6-10
Ectomorphs are good at processing carbohydrates into energy and your fast metabolism means that you burn off fat easily. The downside is that you struggle to bulk up because your fast-twitch fibres are underdeveloped. To become more muscular, you need to keep cardio sessions to a minimum and focus on intense workouts using compound exercises to maximise growth hormone release. You’ll also need to take on about 3,000 calories a day including plenty of starchy carbs and whey protein, possibly from a supplement.
easily gains and loses muscle and fat.
Good at explosive movements.
Shorter, fuller muscles.
Can benefit from a moderate protein, medium-high carb, low fat diet.
Typically curvier people.
Incorporate more HIIT cardio than steady state.
Good supplements- whey protein, bcaas, moderate fat burner.
Best rep range: 8-15.
You have the body type that finds it easiest to add new muscle and you don’t tend to store much body fat. Mesomorphs tend to take their naturally athletic builds for granted, which can result in diluted workouts and poor diets. Mesomorphs are known to be more curvy but with less body fat than an endomorph.
easily gains fat,
stalkier build, should incorporate daily cardio.
Best rep range: 10-15.
Can benefit from high fat, low carb, medium protein diet.
Best supplements- non stim & stimulating fat burners.
Should focus on total body exercises to burn the most fat.
Sauna is recommended.
Endomorphs are prone to storing fuel, with muscle and fat concentrated in the lower body. The endomorph is the hardest body type to have in terms of managing your weight and overall fitness, but to get a more balanced physique, you should focus on developing your shoulders and stripping away excess fat from your lower body. A low- to medium-intensity cardio plan will help you shift fat, as will a medium-low calorie diet that’s high in fiber.
Use the above information to tweak your training and nutrition program according to your body type, or goal body type.
If you don't know your body type, just ask me! Email me some pictures and stats at petersL93@yahoo.com
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