Hello guys, I hope you enjoyed the last post and you found it useful.
As promised, today we’re going to talk about specific diet and training for each body type. If you don’t remember it or missed the last post I advise you to read again:
Now that you know about the three body types and you are able to identify yours, you can make a tailor made plan just for you. So let’s go!!!
They have a “fast metabolism” compared to the average person and appear to be unable to gain weight no matter how much they eat. They often tend to be picky eaters with small appetites.
Diet: Don’t skip meals and avoid junk food or anything that’s fried. Eat complex carbohydrates like multi grain bread, rice, pasta, granola, and dried fruits. The key is to eat more calories than you burn. This group generally does best with more carbohydrates in the diet, along with a moderate protein and lower fat intake. A nutrient distribution for this body type would ideally be around 55% carbohydrates, 30% protein, and 15% fat. And make sure that your muscles stay hydrated by drinking plenty of water.
Workout: You will want to work out each muscle group once a week with heavy weights. Do two to three basic exercises for each body part. For each exercise perform three to four sets, six to ten repetitions for each set. Basic push-ups, squats, step-ups and rows work well for Ectomorphs. For cardio, do twenty to thirty minutes three times a week. You could walk on the treadmill, attend a kickboxing class, or even participate in martial arts. Cardio should really be kept to a minimum as you want to use your calories to build more muscle.
Mesomorphs tend to be testosterone and growth hormone dominant. This profile leads to a predisposition for muscle gain and the maintenance of a lower body fat.
Diet: Your balanced diet includes 40% complex carbohydrate, 30%-40% lean protein and 20%-30% fat. This will give you your full supply of nutrients with enough calories to build muscle and stay lean. If you want to lose weight, reduce your calorie intake by 200 to 500 calories a day. This will give you a 0.25 kg (½ pound) to 0.45 kg (1 pound) weight loss weekly. If you want lean muscle as opposed to muscle mass eat only enough carbohydrates to fuel your workouts. More carbohydrates will add more muscle mass. For your fat intake, include healthy fats from nuts, olive oil, flaxseed oil and avocados.
Workout: The best workouts for the Mesomorph include boot camp training, Step Classes, Pilates, and Yoga. Circuit training is great for this body type since it has you move quickly from one exercise to another, something that builds strength and stamina without building massive muscle. For weight training, use light to moderate weight three times a week and do no more than three exercises per body part. You will want to complete two to four sets, twelve to fifteen repetitions for each set. This regimen will give you a toned look rather than bulk you up. For cardio, three to five moderate to intense workouts will keep you looking slim and toned, with high intensity workouts being the preference. Try Stairmaster intervals, running or sprinting, and jumping rope. Change and variety in your exercises is probably one of the most important things for a Mesomorph. This ensures that your body doesn’t adapt to your workout routine and it also ensures that your muscles will develop proportionally so that you look “shapely” rather than “bulky.” Change the style of your workout or the intensity for example. In general, Mesomorphs don’t need long workout sessions.
This body type tends to be insulin dominant. This profile leads to a greater propensity for energy storage, including both lean mass and fat mass. This can also mean a lower carbohydrate tolerance.
Diet: You want to drink lots of water and load up on your fiber. The water will transport your nutrients and flush out the waste. Limit your fat intake to around 20% of your total calories. Eat proteins like turkey, fish and chicken. Limit your sugar and carbohydrate intake but don’t avoid carbohydrates all together. Carbohydrates like brown rice, grains, fruits, oatmeal, vegetables, whole wheat bread and pasta, bagels and sweet potatoes are good choices. Eat five to six small meals a day. This will keep your energy level up and your metabolism working for you throughout the day.
Workout: Many endomorphs avoid weight training because they don’t want to bulk up. You should not avoid weights! Start lifting moderate weight as light weights aren’t going to be as effective for building muscle and transforming your body shape. The moderate weight will not only build muscle but it will also boost your metabolism. Try circuit training or full body strength training three times a week. You should do one weight exercise per body part. Do two sets with a weight amount that will allow ten to twelve repetitions. Along with the weight training, do 45 minutes of medium intensity cardio twice a week and 20 minutes of high intensity interval cardio twice a week to achieve maximum fat burning. Great cardio workouts include an interval step class, spinning classes, and kickboxing classes. On the treadmill try fast-paced walking with an incline and cross training intervals.
Recommended Personal Trainer and Nutritionist
I advise you to looking for profesionals to help you to achieve your goals. Safety and effectiveness are always welcome.
Here are some professionals that I know and recommend for everyone:
Personal training: Daniel Hüsser
Nutritionist: Suzana Mantovani
Personal training: Toni Lopes
Nutritionist: Raquel Britzke
Personal training: Alex Le Moss in Crunch Fitness
Personal training: Francesco Picelli Fiore
Nutritionist: Simona Nichetti
Personal Training: Chloe TheRed
If you found this topic useful, you may also want to know the differences between fat and cellulite and how to combat them!! So I see you in the next post!!