Body types
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Which body type am I?
There are three different groups of body types. The ectomorph, mesomorph and endomorph. If you are not sure in which groupe you may fit in, think back when you were a child or a teenager. Did you gain weight more easily than other kids? Or was it hard for you to gain muscles or fat? Knowing in which groupe you belong can help you target your week or strong points more accurate and will help you achieve your goals much faster.
Ectomorph
Ectomorph
Metabolism:
Fast.
Body composition: Ectomorphs may appear slim however they can store unhealthy levels of body fat. Gaining weight (muscles or fat) is difficult for them. That is why they probably have little muscle and fat.
Sporting strengths: Ectomorphs may be good in sports that require endurance.
Body shape:
Tend to be more lanky and have a linear body shape with small joints and frame, long limbs and long, thin muscles.
Mesomorph
Mesomorph
Metabolism: Efficient.
Body composition: Mesomorphs may be able to gain and lose weight both easily. They will gain muscle mass easily and have low body fat that is why their muscles appear very definded.
Sporting strengths: Mesomorphs may be good in sports that require speed, power and agility.
Body shape:
Tend to have more compact body shape with medium joints and frame and thick muscles.
Endomorph
Endomorph
Metabolism:
Rather slow.
Body composition: Losing weight can be difficult for endomorphs, since their gaining weight more easily. That is why endomorphs are more likely to be overweight. But endomorphs are also able to gain muscle pretty easily (with the right training).
Sporting strengths: Endomorphs may be good in sports that require strength and power, as well as moderate-intensity or middle-distance activities.
Body shape:
Tend to be very shapely, have medium-to-large joints and frame and tapered limbs.
How to split your macros according to
your body type
Ectomorph
Ectomorph
If an ectomorph wants to gain weight (muscles) their diet should look about like the image above.
Also it is recommended to increase the calorie intake by 700 to 1000 calories since the ectomorphs wont gain weight easily.
Try to eat more frequently (every 2 to 4 hours).
If you are having a hard time with eating a lot, it is recommended to include nutritional shakes into your diet since they are often high in calories.
Click here to check out my nutritional shake recommendations!
Mesomorph
Mesomorph
If an mesomorph wants to mantain their weight their diet should look about like the image above.
It is recommended to adjust the diet according to your training days. During strength and conditioning days they should be eating more protein and less carbs. For HIIT workout days they should be eating more carbs.
Endomorph
Endomorph
If an endomorph wants to lose weight (fat) their diet should look about like the image above.
It is recommended to only consume carbs/ starchy food (such as rice, bread, quinoa, patatos...) after a workout session.
If you are not working out, avoid starchy food at all costs! The 20% carbs may be covered with vegetables and fruits.
Above that endomorphs which want to lose weight should decrease their daily calorie intake by 200 to 500 calories. But be careful and decrease with time! Undereating will only damage the metabolism and slowing the weight loss down.
If you are having a hard time with loosing weight, you can check out my weight loss product recommendations.
Click here to do so!
What workout is the best for your body type?
Ectomorph
Ectomorph
If you want to gain weight, focus on building muscle and avoid all sorts of endurance training.
In order to do so you should be lifting heavy weights.
Do 6 - 10 reps with 1 - 2 minutes rest in between and do 3 - 4 sets.
Focuse on compound movements instead of isolated movements because they will help you work several muscles at once.
Include squats, lounges, bench press, pull ups, dead lifts and push ups.
Aim to strength train 3 - 4 times a week.
Mesomorph
Mesomorph
If you want to mantain your weight include strength training as well as endurance training in your workout plan. Keep it well balanced and avoid focussing only on one type of training.
It is recommended to train moderate to heavy weight 3 - 4 times a week.
For the endurance training you should do HIIT workouts to burn more calories but without losing any muscles. Do that 2 -3 times a week.
Endomorph
Endomorph
If you want to lose weight it is recommended do a 10 min HIIT training everyday first thing in the morning, before eating.
Add resistence as well as endurance training in your workout plan.
Go for 3 - 4 days of strengt/ resistence training with moderate weights.
Aim for 8 - 15 reps per set and 30 - 60 seconds between each set.
Incorperate compound movements.
Dedicate 2 days a week to endurance training such as low intensity training.
Do 30 to 60 minutes of inclined walks, slow joggs, swimming, biking or hiking.
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