Ectomorphs fall into the genetic categories of having a slim body type. They are lean and long and have trouble building muscle. Ectomorphs break down carbohydrates into energy very fast and an ectomorph’s fast metabolism means they burn fat off very quickly as well. The downside of being an ectomorph is that you have trouble bulking up because your fast twitch fibers are underdeveloped. Ectomorphs may look skinny, but they might have more body fat then one would think. Some famous female ectomorphs include Taylor Swift, Kate Moss, Cameron Diaz, and Charlize Theron.. Some famous male ectomorphs include Toby McGuire, Matthew McConaughey, and Bradley Cooper. As you These celebrities have personal training experts that help them keep in shape at home while also assisting in their body composition management for their roles in films.
As stated before, ectomorphs have a very fast metabolism. You may have a friend that “you hate” because it seems like they can eat anything while still staying skinny. However, as ectomorphs get older their metabolism will slow down significantly manly due to the loss of muscle mass. This could cause ectomorphs to gain body fat as they get older. The best way to approach an ectomorph’s diet plan is to pack their diet full of carbohydrates and calories. Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein and 25 percent from fat (acefitness.org). Ectomorphs should plan on eating every 2-4 hours, choose warm food over cold food for better digestion, eat starchy carbs such as potatoes, and nutrient dense snacks. This does not mean if you are an ectomorph you should be eating unhealthy snacks in order to supplement your high calorie diet. You should still try and eat a healthy and balanced diet loaded with nutrients.
Ectomorphs are already at a disadvantage when it comes to gaining weight and putting on muscle. Trying to define your muscles on a thin frame can be difficult, but with the right diet and workout guidance, results can be achieved and maintained. When it comes to cardio, ectomorphs excel in high endurance exercises. Therefore, you see most marathon runners as ectomorph body types. The key for an ectomorph to gain muscle mass is to keep the cardio to a minimum. Only enough for general health. 30 min about 3 times a week is recommended. Ectomorphs should be concentrating on their weight lifting routines rather than their cardio. They should lift heavy weight with low repetitions in order to tear the muscles and build muscle mass.
Endomorphs are on the opposite side of the spectrum from ectomorphs. They usually have a heavy set body type. They have a very slow metabolism, which makes it hard for them to lose weight, yet they excel when it comes to weight lifting and strength type exercises. With the proper guidance in diet and weight lifting, endomorphs can keep the weight down while also playing on their strengths and building muscle.
Endomorphs biggest problems stem from their slow metabolism. Their slow metabolism means they likely convert calories into fat easier than an ectomorph or mesomorph body type. Therefore, Endomorphs need to carefully regulate their diets. People with endomorphic body types likely have trouble staying away from large amounts of food, comfort, and relaxation. Endomorphic body types should stay away from high fiber foods and should try and eat foods that are high in protein.
Some foods that have high protein content and a healthy fat content include: Low fat dairy products, poultry, most types of fish, most non-tropical cooking oils such as canola or avocado, eggs, nuts, and whole grain/whole wheat products. If an endomorph takes the time to strictly follow his diet plan created by his weight loss trainer, coupled with a good weight training program, they can reap the benefits with massive muscle gain and fat loss.
People with an endomorphic body type need to keep a extra strict diet plan, need to have a strict workout plan, and may benefit from a weight loss expert. Endomorphs usually exceed at strength and lifting exercises, but struggle at keeping weight off and likely don’t love cardio too much. According to The ACE, people with an endomorph body type need to follow “well rounded” exercise routines that focus on both cardiovascular and strength training activities.
Some examples of good cardiovascular exercises include:
High intensity interval training (HIIT): In HIIT, a person will alternate between periods of very high intensity exercise and low intensity exercise or rest. Those with endomorphic bodies can try doing HIIT sessions two or three times per week for a maximum of 30 minutes per session.
Steady state training (SST): These are longer sessions of consistent moderate to low intensity exercise. Good SST exercises include walking, jogging, and swimming. People with an endomorph body type can try doing 30–60-minute SST sessions two to three times per week.
Some good weight lifting exercises an endomorph should perform are squats, deadlifts, pushups, and circuit weight training routines. The “well rounded” workout approach will allow the endomorph to lose fat while also gaining massive amounts of muscle mass.
The mesomorph body type is the most sought-after body type out of the three. These people are usually the person who all their friends are jealous of , have and athletic build, and can work out slightly while still reaching their fitness goals. They usually have low body fat and excel at sports. However, just because you already have an advantage does not mean you can slack off when it comes to your diet and workout routine. Mesomorphs may already feel like they have nothing else to achieve, but there is always room for improvement and with the proper guidance from a personal trainer , mesomorphs could benefit even more.
The great thing for mesomorphs is that your body will respond greatly to you feeding it healthy food. A basic guideline for mesomorphs to follow would be to consume meals that are 40% complex carbohydrates, 30% lean protein and 30% healthy fats (cellucor.com). Be sure you choose to consume whole foods and not processed food. Stay away from starchy vegetables, pick lean meats that are high in protein, and fall in love with nuts, as they are full of healthy fats.
As a mesomorph, a balanced workout routine is the best plan to keep your body in tip top shape. You should try incorporating timed exercises as this will push your body even harder and you could see results at an even faster rate. When it comes to lifting weights, you should keep a moderate weight to rep ratio. Sets of 10-12 ae generally the amount you want to perform. Though, occasionally lifting heavier weights with less reps to build muscle mass is recommended if you don’t overdo it. Apart from weight lifting, a mesomorph needs a regular cardio routine to maintain good health as well as keep low amounts of body fat. Cardio 3 times a week at a moderate level is recommended for a mesomorph.
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