Three Body types, how to train and eat for them

Recently, I’ve been meeting people a lot of around who have issues with either packing on muscles, or losing fat or weight. Yet the forget to understand about their body type and just keep on exhausting themselves with no efficiency.

Before starting any workout plan, we first need to acknowledge our body types.

1. Ectomorph

Ectomorph are skinny , thin individuals characterized by smaller bone structures and thinner limbs. This profile is linked to a fast metabolic rate and a high carbohydrate tolerance.This group generally does best with more carbohydrates in the diet, along with a moderate protein and lower fat intake.

Tip- If you’re one of a ectomorph indiviual who is trying too put on some muscle, then make it a rule of thumb, while eating each of yout meals should contain –

For men :-

  • 2 palms of protein dense foods at each meal;
  • 2 fists of vegetables at each meal;
  • 3 cupped handfuls of carb dense foods at each meal;
  • 1 thumb of fat dense foods at each meal.

For women:-

  • 1 palm of protein dense foods at each meal;
  • 1 fist of vegetables at each meal;
  • 2 cupped handfuls of carb dense foods at each meal;
  • 0.5 thumb of fat dense foods at each meal.

2.  Mesomorph

Mesomorphs have a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass. Many explosive athletes like wrestlers and gymnasts fit these criteria. Mesomorphs tend to be testosterone and growth hormone dominant.

Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. A macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well.

Tip- While dieting, mesomorph men should :-

  • 2 palms of protein dense foods at each meal;
  • 2 fists of vegetables at each meal;
  • 2 cupped handfuls of carb dense foods at each meal;
  • 2 thumb of fat dense foods at each meal.

While dieting, mesomorph women should :-

  • 1 palm of protein dense foods at each meal;
  • 1 fist of vegetables at each meal;
  • 1 cupped handfuls of carb dense foods at each meal;
  • 1 thumb of fat dense foods at each meal.

3. Endomorph

Shot putter Dan Taylor

Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass. Football lineman and powerlifters are frequently endomorphs. They tend to be naturally less active. Where the ectomorphs tend to burn off excess calories with near constant movement, excess calories in endomorphs do not seem to cause that same increase in expenditure.

A nutrient distribution for this body type might be around 25% carbs, 35% protein, and 40% fat. Again, no math gymnastics. Just think higher fats and protein, lower carbs.

Endomorph men while dieting :-

  • 2 palms of protein dense foods at each meal;
  • 2 fists of vegetables at each meal;
  • 1 cupped handful of carb dense foods at each meal;
  • 3 thumbs of fat dense foods each meal.

Endomorph women while dieting :-

  • 1 palm of protein dense foods at each meal;
  • 1 fist of vegetables at each meal;
  • 0.5 cupped handful of carb dense foods at each meal;
  • 2 thumbs of fat dense foods at each meal.

 

 

 

 

 

 

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