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3 Body Types – Ectomorph, Endomorph and Mesomorph
Ever wondered why some people can eat absolutely nothing and not gain weight, while others can get fat from the smell of chocolate and cookies. The answer lies in each person’s body type.
Ectomorph, endomorph and mesomorph are three body types and these are largely responsible for the way your body stores and burns fat. If you want to know more about your body type, read on.
Know your type
Most fitness trainers and bodybuilding centers use a general body type classification to assess individual needs and fitness goals. Your body type is based on your bone structure and body frame. Therefore, each type responds differently to exercise and nutrition. To get the maximum benefits from your exercise routine and your diet, you need to know your body type.
Ectomorph – The Skinny Guys
Do you feel like a thin bag of bones and your chest is as flat as the ground you walk on? If the answer is yes, then you belong to the ectomorph body type.
Ectomorphs are lean, thin and thin with small bones, thin joints and muscles. They have a fragile, delicate and linear physique. Ectomorphs are not naturally powerful and have to work really hard to build muscle and gain strength. They have superfast metabolisms, they can eat all day but never gain weight.
Basic ectomorphic features
* Delicate and weak physique * Flat chest * Thin physique * Lightly muscular * Thin and lean * Takes longer to build muscle * Does not gain weight easily
Ectomorphs should focus on building lean muscle mass through weight training and cardio exercises (this also applies to women). Because ectomorphs don’t have much strength, they should only do moderate exercises and rest between sets. The best workouts for such body types are treadmill walking, boxing, power lifting workouts, crunches and cycling.
Ectomorphs should consume 3000 to 3500 calories per day if they want to gain some weight and build muscle. You should eat 5-6 meals a day and include more carbohydrates and protein-rich foods like green vegetables, whole grain bread, legumes, dairy products, chicken and red meat in their diet.
Endomorph – short and curvy
Unlike ectomorphs, endomorphs have a hard time losing weight and are often overweight. They are characterized by a round face, large bones, large trunk and thighs. Endomorphs have a hard time burning calories due to a slow metabolism and usually have a large amount of fat around their midsection.
If this describes you, don’t despair because endomorphic body types have their own advantages; Endomorphs are naturally muscular and will benefit maximally from muscle building programs.
Basic endomorph features
* Huge and round body * Can put on fat easily, especially around the middle * Usually short and stocky * Slow metabolism * Builds muscle quickly * Mostly overweight and obese
You should eat small meals frequently to regulate your metabolism. Follow proper nutrition and never starve yourself in an effort to lose weight. People with this body type should restrict their intake of carbohydrates and eat more protein-rich foods. Proteins help maintain lean muscles and keep you satiated for longer hours.
Endomorphs benefit from cardiovascular exercises and weight training and can build muscle faster as a result. An ideal exercise routine for endomorphs includes cardio exercises and weight training. Other exercises like Pilates, yoga and aerobics can also be of immense help.
If you’re an endomorph, we recommend Tom Venuto’s ‘Burn the Fat, Feed the Muscle Program’ and John Alvino’s ‘How to Get Ripped Abs’. These programs teach you techniques to burn fat while maintaining lean muscle in the most efficient way.
Mesomorph – Athletic body
These people are truly blessed with the best body type – well defined muscles, big bones and a perfect physique. If you are a mesomorph, you will have a well-developed chest, broad shoulders, slim waist, firm stomach and toned thighs.
What more could one ask for? However, there is a downside: mesomorphs have poor flexibility and need to engage more in flexibility training.
Basic mesomorphic features
* Athletic built * Full of strength and capable of adequate physical activity * Females have an hour-glass figure while males are rectangular in shape * Muscular and toned body * Excellent physique * Gains muscle easily with proper training
Mesomorphs should eat a diet rich in protein and slow-absorbing carbohydrates such as vegetables, brown rice, seafood, eggs, nuts, and olive oil. Their exercise routine should be a combination of circuit training, high intensity cardio, moderate weight training, core and strength training. Tom Venuto’s ‘Burn the Fat, Feed the Muscle’ program will help you learn the right way to train for your body type.
While most people can be classified into the above mentioned body types, some people can have a combination of the above types of build. No matter what, it’s important to balance the right diet and exercise specific to your type, so you stay healthy, active and full of energy!
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