Our "body type" not only describes the way we look, it also tells us about hormonal traits, the system in our bodies that constricts blood vessels, raises blood pressure and accelerates heart rate as well as lets us know how each of us react to the food we eat. Features of our body structure are linked to differences in our metabolism. Once you identify your body type, you can then fine-tune what you eat to maximize your physique and your ideal health objectives. Where your body stores fat is directly related to what you put on your plate. A diet that is comprised of particular foods earmarked for your body type will help you maintain an ideal weight and optimal health. There are three basic body types: ectomorph, mesomorph, and endomorph. People are usually a mixture of these body type characteristics. It is rare that someone is a perfect match to only one of the three body type categories and years of exercise and a healthy diet can outwardly alter one's appearance. Most people will find that their body type falls within one of these three categories. Ectomorph This is your typical "skinny guy." They have a slim build, small ankles and wrists with lean muscle tone. Ectomorph's usually have small, narrow shoulders with sinewy muscles on long thin arms and legs. Long distance runners, basketball players and fashion models tend to have this body type. Now you might think that this sounds great but ectomorphs can have body concerns too. They can lack curves, look lanky, can spend hours working out on a regular basis, and might not see any change, which is exasperating. Typical traits of an ectomorph: Long Skinny Small "delicate" frame and bone structure Flat chest Small narrow shoulders Thin Lean muscle mass Finds it hard to gain weight Fast metabolism It is very difficult for Ectomorphs to build a muscular physique or gain any weight. With their fast metabolism, calories are burned up quickly and easily. They require a huge number of calories to gain weight and their diet should include dietary supplements. When exercising at the gym they should concentrate on the big muscle groups, such as thighs and "glutes" in a short yet intense routine. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Recommendations Diet Don't skip meals & eat often - every hour and a half - at least six meals a day Eat up to 2g of protein daily per kg of body weight Your diet should be comprised of: 40% Protein
40% Carbohydrates
20% Fat Legumes
Whole grain breads
Avocado Protein shakes
Pasta
Olive Oil Nuts
Brown rice
Coconut Oil Salmon
Potatoes
Nuts Dried Fruits Exercise Focus on strength training large muscle groups. Things like dead lifts, squats, leg press and bench press work multiple groups. Increase your weights and lower the repetitions. Decrease cardio. Have a protein shake before or after your work out. Mesomorph A mesomorph has a large bone structure, large muscles broad shoulders, bold look and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which makes it easier for them to build muscle. They are naturally fit, however if there is any slacking with diet or workouts then they will gain weight. Their large appetite can lead to large portions sizes and overeating. Typical traits on a Mesomorph: Athletic
Muscular
Fit
Generally hard body
Well defined muscles
Rectangular shaped body
Strong
Gains muscle easily
Gains fat more easily than ectomorphs Football players and fitness models tend to have this body type. Even though mesomorphs seem to have the ideal body type and respond best to weight training, those with this body type there are traits they have to control. They can gain muscle very easily and can lose or gain fat quickly, too. Their weight tends to fluctuate if they aren't careful. They can bulk up too much with working out, look stalky, gain fat if are not paying attention to their ideal diet and can look thick because of their underlying muscle.Since mesomorphs can gain fat more easily than ectomorphs, they have to watch their calorie intake. A balance of weight training and cardio is optimal for mesomorphs. Recommendations Diet Watch portion sizes
Eat balanced meals
Stop eating when 75% full to avoid overeating Your diet should be comprised of: 40% Complex Carbohydrates
30 - 40% Lean Protein
20 - 30% Fat Dried Fruits
Fish
Avocado Oatmeal
Chicken
Olive Oil Potatoes Flax Oil Yams Nuts Exercise Focus on distance cardio, jogging, speed walking or use the elliptical at a moderate intensity to avoid bulking up. Avoid cardio activities that work the large muscle groups (sprinting and spin classes). Practice Pilates or yoga. Endomorph The endomorph is a solid and yet soft body type. Endomorphs find it very easy to gain fat. They generally have thick arms and legs on a shorter build. Because they have strong muscles, especially in the upper legs, Endomorphs are strong in leg exercises such as the squat. Typical traits of an Endomorph:
Pear shaped
Soft and round body
Muscles not well defined
Gains muscle and fat very easily
Has hard time losing fat
Round physique
Slow metabolism
"Stocky" build
Generally short This body type puts on fat easily and has difficulty losing it. Because of the natural layers of fat on this body type, their musculature is not well defined. This pear shaped body type tends to store their fat in the lower body, buttocks, hips and thighs. Women with this body have curvy, voluptuous shapes.When it comes to working out endomorphs gain weight easily and unluckily much of this weight tends to be fat not muscle. A combination of cardio and weight training will help to minimize fat gain. If a high protein diet is maintained, they can usually avoid the need for supplements. Recommendations Diet Watch portion sizes
Avoid starch (breads, pasta, white rice) and sugar (desserts)
Stop eating when 75% full to avoid overeating Your diet should be comprised of: 40% Complex Carbohydrates
40% Lean Protein
20% Fat Fruits
Fish
Avocado Vegetables
Chicken Breasts
Olive Oil Grains, Beans, Pulses
Low Fat Yogurt
Flax Oil Oatmeal Nuts Brown Rice Sweet Potatoes Exercise You need to get moving! High intensity circuit training and heavy weight training is required in order to boost metabolism and burn calories and fat. Hit the treadmill or elliptical bike for an intense workout instead of walking, Pilates or yoga. Work out the upper body with weights. This will help to balance the lower body's pear shape and realize a striking hourglass figure when combined with the right diet. Which body type are you? No matter which body type or combination of body types you are, if you follow the kind of exercises that best enhance your physique and eat the foods specific for your body type you will discover your optimal healthy you.
