Body types: Endomorph, Ectomorph, Mesomorph | Weight loss according to body type
No one is same
As you all know, that no other body is same, so their workout and diet should also be not same. We all humans are devided into 3 main types, and all 3 have different response to diet and workout.
There are 3 basic body types –
Ectomorphs are long and lean, with little body fat, and little muscle. They have a hard time gaining weight. you can see Fashion models and basketball players fit this category.
Also they struggle to gain muscle mass and even body weight. You must have met many people saying that they eat a lot, But never gain weight nor mass.. For those the workout pattern and diet will be different to gain muscles. We will come to that part shortly.
2. Mesomorphs ,
Mesomorph body type tend to have a medium frame. They may develop muscles easily and have more muscle than fat on their bodies. Mesomorphs are typically strong and solid, not overweight or underweight. muscular chest and shoulder. These are those who stay muscular every time.. Most hated people..lol.. Good metabolism and good muscle mass and less fat are their characteristics. So their workout and diet plan should be different than that of other 2 types.
Endomorphs are said to have a higher percentage of body fat with less muscle mass. They're often heavier and rounder, but not necessarily obese. These are those people, whose metabolism is slow and tendency to gain fat is more. You must have seen people in gym, who are doing long long workouts and intense ones, but still look same.. For those the workout and diet pattern will be different.
Now, apart from these types..
An individual can be a mixture of 2 different body types, like Endo-Meso or Ecto-Meso..
We can change an individual body type only through correct workout and diet modifications.
That's why , your workout and diet plan should be designed according to your body type which we will discuss over here
WORKOUT AND DIET FOR ECTOMORPHS OR HARD GAINERS -
Ectomorphs or hard gainers should be focusing on more weight lifting or strength training and less of cardio as they loose muscle mass quickly.
also their diet should be a balance of quality proteins, complex carbs and fats. You can even try to add on supplement like creatine monohydrate , it works best on ectomorphs.
Focus on having frequent complete meals through out the day.
WORKOUT AND DIET PLAN FOR MESOMORPHS-
Meso workouts should be a mix of cardio and strength and endo should focus more on cardio for their weight loss..
Meso gets a leverage of eating what they want, their body type helps them to burn it fast.
WORKOUT AND DIET PLAN FOR ENDOMORPHS-
Endomorphs are slow losers, round body and tendancy to gain weight and fat faster.
Their workout should be focussed more on calorie burn, that's a combination of good amount of cardio and weight training. For them supplements like a fat burner and thermogenics work well to burn their calroies faster.
Regarding their diet, they should focus more on lean protein along with good quality carbs. Their diet should be as clean as possible , so that , they wont gain fat.
HOW TO KNOW MY BODY TYPE ??
Small “delicate” frame and bone structure.Classic “hardgainer, Flat chest, Small shoulders, Thin, Lean muscle mass, Finds it hard to gain weight and Fast metabolism.
Well built, muscular body, better metabolism , well developed shoulders.
Soft, round body, Short, stocky limbs, Large bone structure; “big-boned”, Fitted jeans are snug around the hips and glutes., Slow metabolism, Lose fat with difficulty, Gains fat and muscle at an average rate, Lack of muscle definition.
Now, you can check your body type and decide your workout and diet.
Preferred Diet for these body types-
Diet for ectomorphs-
The best diet for an ectomorph is one that is higher in carbohydrates and calories. Approximately 50 to 60 per cent of calories should come from carbs, 25 per cent from protein and 25 per cent from fat.
Diet for mesomorphs-
They should focus on consuming eggs, white meats, fish, beans, lentils, and high-protein dairy, like Greek yogurt. Fruits and vegetables (on one third of the plate) are part of a healthy diet for all body types. Choose whole fruits and vegetables with skins instead of processed varieties that contain added sugar or salt.
Diet for endomorphs-
Endomorphs should focus on complex carbohydrates like vegetables, including starchy vegetables like potatoes and tubers, legumes, whole grains, and fruits. Limit your intake of simple carbohydrates. These foods are high in sugar and calories, which can cause fat storage.
Prefered Workouts for these body types
Most of the training should involve the big basic moves: squats, bench press, shoulder press, deadlift, chin-ups. Cut the basic isolation exercises involving only one muscle or region in the body, as they do not provide enough stimulus for muscle growth.
Cardiovascular exercise to help mesomorphs who are looking to lean out. Try adding between 30 to 45 minutes of cardio, three to five times throughout your weekly routine. Along with steady exercises, like running, swimming, or cycling, try high-intensity interval training (HIIT) for the most fat-blasting power along with your strength training format.
Those with endomorphic bodies should be doing HIIT sessions two or three times per week for a maximum of 30 minutes per session. Steady state training (SST) for longer and should consist of consistent moderate to low intensity exercise. Good SST exercises include walking, jogging, and swimming.
Hope, now you all have understood your body type and will be able to design your workouts and diet plans.