It's that time of year. Time to get our diet and exercise plan in motion. But how?
When beginning an exercise plan and a nutrition plan, an individual will first need to figure out their body type in order to get the best results. There are three different body types the ectomorph, endomorph, and mesomorph.
An ectomorph has a long and lean body type. These individuals have a delicate frame look. An ectomorph is a “hard gainer.” It is more difficult for them to build muscle and fat and typically they have a fast metabolism. In order for a person with an ectomorph body type to gain muscle, they need to focus more on compound movements as opposed to isolated movement. Compound movements use more muscle groups in one exercise. A person with an ectomorph body type can eat more healthy carbs than the other body types. Sticking to more complex carbs will help an individual feel more full. Plus, it will also help push more protein to the muscles to promote muscle growth. Some examples of complex carbs include brown rice and potatoes. Some examples of protein would be fish, eggs, and chicken.
The endomorph has a stockier build and overall wider body. These individuals typically store muscle and fat in the lower half of their bodies. This body type has the best strength advantage out of the three body types but some may find it difficult to stay lean. One reason can be that some endomorphs have a slower metabolism. For an endomorph that is wanting to shred fat, they should focus on intense aerobic exercise like a high-intensity interval training (HIIT) workout. They will also need to be more strict with their diet eating fewer simple carbs, have increased protein intake, as well as complex carbs. It important to note that stress levels can cause endomorphs to keep fat around their midsection. To help with this, an individual should avoid overtraining to allow the body a proper amount of time to recover.
The last body type, mesomorph, is the body type which is in middle of the other two body types. These individuals can be lean and muscular simultaneously. It is easier for a mesomorph to build muscle and lose fat than an ectomorph and an endomorph. Mesomorphs do not need to heavy lift on the weights to get results because they can progress with only moderate lifting. People with a mesomorph body type should eat equal amounts of protein and fat with a moderate amount of carbs. Mesomorphs should also take in complex carbs as well, due to the ability to give an individual’s body sustainable energy.
Even though there are three body types there is no one-size fit all. An individual can be a combination of two and share characteristics from both.