Exercise and eat for your Body Type!
Every one of us is born with a body type, or tendency for our body to lay down muscle and fat in a particular pattern. Knowing your body type can help you to achieve maximum results when you are working out, or trying to lose weight.
There are three main body types, the ectomorph, the endomorph, and the mesomorph.
Ectomorphs are naturally thin, and have the most difficulty of the three body types in building muscle. They have small bones, and narrow hips and shoulders. They lose weight easily, and have a fast metabolism. These folks need to eat foods high in healthy fats such as Omega 3’s (nuts, fish, free range eggs). Also they need to dig in to protein foods. Try chicken, turkey, fish, eggs, as well as yogurt, beans, and low fat milk. To bulk up, ectomorphs should lift heavier weights for low repetitions (8-10), and rest for a minute between each set. An ectomorph’s body shape has been refered to as a “ruler.”
Endomorphs naturally carry the most body fat of the three types. They have large bones, and often a “soft” appearance. Their body shape may be referred to as the “apple,” They carry weight above the waist, and may have smaller hips and legs in comparison. Exercise needs to include higher reps with lower weight, and include regular aerobic exercise, keeping the heart rate to a moderate level for 40-50 minutes, 3-4 days/week. On the nutrition side, eat smaller meals more often, that’s 300 or 400 calories. This keeps the metabolism busy all day, but watch your intake of fats closely (not more than 15% of your total calories).
Mesomorphs are athletic looking. Able to build muscle easily, they have broad hips and shoulders with a slender waist. These can be the “pear” or “hourglass” shapes. Mesomorphs benefit from a good balance between aerobic, and resistance exercise. The pear should work aerobics with the lower extremities, and resistance for the upper, while the hourglass can balance both easily. Full body training can be utilized, with aerobic exercise 2-3 days a week, and resistance training a little more often. Recommended diet is well rounded between protein, fat and carbohydrates, with slightly more carbohydrates.
Knowing your body type, and learning to work with it, not against it, will help you reach your exercise and diet goals, whether you want to slim down, or beef up. Consider how you can modify your workouts, and eating patterns to get the results you want. For more information, check the web sites below, or similar sites on the web.