Bodies come in so many different shapes and sizes and unfortunately because of this difference we sometimes slap labels on our bodies, I won’t get into all the mean vs. nice ones out there but I’m sure you’re familiar with a few! While you can blame science for the way your body is built there are a few things you can do to take control of the body you have now.
If you take all the bodies in the world, you can put them into a mixture of these three categories. Ectomorph, Mesomorph and Endomorph.
Here are a few tips to help you determine if you are an Ectomorph, Mesomorph or Endomorph, or a combination of these!
Ectomorphs
A high metabolism
Tend to be thin/skinny
Low body fat
Have a hard time gaining muscles
Small joints
Mesomorph
Fat loss is easier for them
Medium to large size joints
Naturally muscular
Respond well to excercise
Broad square shoulders
Can gain muscles easily
Endomorph
Round body
Underdeveloped muscles
Small Shoulders
Large Hips
Slow Metabolism
Now if you’re not too sure which of these categories you fall into there are a few questions you can ask yourself.
Now that you have a better idea of your body type, here are some things you can do to lose fat or gain muscle!
Ectomorphs
Metabolism: You don’t put on any weight and you eat and eat and eat
Eating Habits: Eating a lot of food
Training: Increase strength training and do very small amounts of cardio.
Nutrition: Aim for 5 to 6 smaller meals per day instead of 3 large meals. Include healthy fats and carbs are your best friend! Is butter a carb?
Mesomorph
Metabolism: Able to lose weight pretty quickly after going on a hiatus or eat the wrong foods ie. holiday weight
Eating Habits: Eat pretty light and appear thin and healthy
Training: More strength training, minimal to moderate cardiovascular exercises.
Nutrition: Aim for 3 high-protein, low-carb meals per day.
Tips
Weight training hard and heavy with variation to add shape so you don’t add bulk.
Eliminate starchy carb intake, low carb.
Monitor alcohol intake.
Caloric deficit of at least 500 calories.
30 minutes of cardio 3-5 times a week if you a mesomorph that carries less body fat aim for 2 times a week.
Watch calories choose whole foods over processed foods, watch unhealthy fat, salt and sugar.
Focus on non starchy vegetables, fresh fruits, lean proteins, whole grains, low-fat or nonfat dairy products and nuts and seeds.
Endomorph
Metabolism: If you’re struggling to lose those extra pounds and you’re eating pretty clean, your body doesn’t respond well to carbs, you carry a lot of weight in your hips.
Eating Habits: Consume average to few calories
Training: This body type responds well to High Intensity Interval Training aim for 4-5 times per week of 20- 30 minutes of high intensity cardiovascular exercises. Strength training is still important aim for 3 times per week at 30 minutes.
Nutrition: Aim for 5 to 6 small high-fiber meals per day fiber will keep you full longer, watch your carb intake as well as sugar and fat.
Tips:
A well-rounded fitness program is very important.
You can’t just fix your diet.
Training will help your physic.
Stay in motion daily and fight urge to be sluggish.
Body fat is stored in lower abdomen and thighs, time carb intake i.e.. post workout will replenish muscles instead of store as fat.
Light weight high rep workouts are going to be more effective for toning. Heavy weights won’t help you look leaner.
Consistent High Intensity Cardio minimum of 4 times a week.
Monitor your heart rate to ensure you’re reaching that target heart rate for fat loss.
You can also look up the wrist trick and see how loose/tight your fingers are. Remember everybody and everybody is beautiful. We all have the potential to get in shape. If you are a curvy person you can still be fit and in shape you may never be a size two without damaging your metabolism but embrace the body you are in and train for it. If you are flat as a board you may never get a Kim Kardashian booty but there are things you can do to gain muscle definition and bulk up a bit. There are great techniques and tips like this to help you make changes, the inter web is filled with information. Educate yourself so you can get the results you desire and if you need help I answer fitness questions on my snapchat often! You can follow along with my workouts and meal ideas @missjodik.
xx
NAP DAY
CREPES
RISE & SHINE
I finally know what my body type is ahh thank you soo much. So if I’m endomorph. What are carbs and stuff to help me have muscle and stuff. Thanks soo much for your help 🙂
Hi Henrietta! I’m so glad you found this helpful! As an endomorph you want to monitor your carb intake, I understand they are hard to give up completely as carbs are in so many things, from the obvious like bread and pasta to being in food items such as bananas and various fruits! You want to eat complex carbs such as whole wheat items, this way your body breaks the carbs down in a way that helps your body to use it for long sustained energy and not just store it as fat. An example would be the sugar rush you might get from a pastry. This might provide temporary energy then it is quickly stored as fat. Where a meal of whole wheat pasta, chick peas, veggies and curry will help you feel full longer and give you that long term energy to help fuel your workouts!
Thanks for the post. I was thinking that heavy weights will help me, but now I see I must do more light weight for my endomorph shape.
So glad you found it helpful! Yes heavy weights will cause more bulk than lifting lighter weights. Light weights with high repetitions will help you to lean out and create lasting muscle definition when paired with the correct diet! 🙂