Training According to your body type: Top Tips
If you’re spending hours at the gym and managed to cut out processed food but are still not losing weight, the chances are that you’re doing it all wrong. While most of us stick to the traditional treadmill and go on a carb cutting marathon, it’s not right to assume that it will suit all of us.
This is because humans have different body shapes, and in order to achieve the result that you want, you must first discover which body type you belong to, and then plan your diet and workouts accordingly. This will stop you from wasting time, and you shall see faster and better results.
Types of Human Bodies
Generally, the human body is categorized in three types:
1. Ectomorph
These bodies tend to be lean and have difficulty in putting on muscles and getting a toned look.
2. Endomorph
The complete opposite of ectomorphs, people with such bodies, have a tendency to put on weight and their weight doesn’t fluctuate much, in spite of the long, endless hours they invest at the gym.
3. Mesomorph
The body type that we are jealous of! People who are mesomorphs easily build muscles, have a high metabolic rate and are well built.
Let’s analyze these body types in detail -
Ectomorph
How to identify an Ectomorph?
• They have narrow hips and shoulders.
• Very little body fat.
• A thin face.
• Thin arms and legs
Lifestyle
• You must reduce your stress levels by indulging in meditation and yoga or other activities that suit you. High-stress levels interfere with muscle building.
• Minimize your outdoor activities that take up a lot of energy.
• Drink plenty of water.
Nutrition Requirements
• Eat food that burns fat slowly like brown rice, corn, yams, pasta and so on.
• Your protein intake must be around 25% to 30%, carbohydrates around 50% and fats should make the remaining part of your daily food intake.
• Have 5-7 small meals throughout the day.
• Incorporate protein shakes in your diet.
Endomorph
How to identify Endomorphs?
• Wide hips and narrow shoulders.
• Easily put on weight, and losing it is difficult.
• Slow metabolic rate.
• Stores fat easily that hides the appearance of muscles.
Lifestyle
• Drink lots of water.
• Ensure you indulge in several outdoor activities that increase your heart rate, like hiking, martial arts, and sports like tennis and swimming.
• Make time for aerobic exercises, almost daily.
Nutrition Requirements
• Stay away from alcohol and aerated drinks.
• Ensure that you walk away from your meals feeling slightly hungry. You don’t want to feel full.
• Avoid snacking late at night.
• Reduce your carbs intake and increase your intake of proteins as it keeps you feeling full for long periods.
Mesomorph
How to identify Mesomorphs?
• Have a good bodybuilding potential.
• They have wide shoulders and a narrow waist.
• Strong hands and legs.
• Have little to very little body fat.
Lifestyle
• Just because you’re naturally gifted, don’t overdo things as it will make you susceptible to injuries.
• Drink plenty of water, every single day.
• Train slow and hard, but be patient.
Nutrition Requirements
• Increase your intake of carbohydrates like pasta, brown rice, and vegetables.
• Limit your consumption of proteins and stick to chicken, turkey, egg whites, lean beef, and fish as your protein source.
• Control your fat intake.
Workout Regimen
Ectomorph
People with this body type must incorporate more weights in their workouts and ensure they train each body part once a week.
Endomorphs
People with this body type shouldn’t waste time in doing cardio. They must opt for high-intensity training with minimum rest in between which helps them burn fat faster.
Mesomorphs
They must incorporate light, medium and heavy weight training and regularly change the intensity of their workouts.
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