Figuring out which exercise routine and diet you should follow to gain or lose weight hugely depends on your body. While your body shape can be pear, hourglass, rectangular or triangular, your body ‘type’ can be classified, broadly, into one of three.
Surely, everyone has a different physique so yours may have characteristics from two body types at once. But mainly, you may lean more toward a particular type. Let’s talk about the three different body types that yours can be classified into:
1 – Ectomorphs
Ectomorphs are generally lean and lanky. They have smaller joints and longer limbs. You’d not notice an ectomorph with a lot of fat pockets or muscles since ectomorphs have a hard time gaining either. Ectomorphs have a fast metabolism and they don’t weigh much.
Owing to their accelerated metabolic activity, ectomorphs are often able to get away with overeating. You could say that ectomorphs are naturally slim individuals with a delicate physique and flat chests. A good example of an ectomorph would be Kendall Jenner.
To sum up, if you are an ectomorph, you’ll have these traits:
- Small joints
- Little muscle and fat
- Difficulty gaining weight
- Fast metabolism
Diet for ectomorphs
A perk of having an ectomorphic body type is that you can have carbs without worrying much. Go for complex carbs that make you feel fuller for longer and push proteins for better muscle growth. However, this still doesn’t mean that an unhealthy diet wouldn’t affect you at all. If you’re trying to gain muscle, as an ectomorph you may need supplements.
Workout for ectomorphs
Since gaining muscles is more difficult for ectomorphs, they need to focus on compound movements more than isolated ones. This will allow more muscle groups to get to work at once. You can use accessories during your exercise sessions as well. Try working out 3 to 4 times a week for 30 to 40 minutes per session.
2 – Mesomorph
Mesomorphs have a naturally athletic built. Their bone structure is large, and they have large muscles too. Their body is what can be called ‘hard’ and fit for bodybuilding. Losing and gaining weight is easy for them.
Mostly women don’t fall under this category. For those who do, mesomorphic is not the most desired body shape. Unless, of course, you’re aiming for it anyway. For men, it sure is a body shape they’d choose if given the choice. Serena Williams is an apt example of mesomorphic women. Note that females naturally have a higher body fat percentage than men so mesomorphic women tend to have more fat than mesomorphic men.
In brief, here are the characteristics of mesomorphs:
- Athletic built
- More muscle and bone
- Easier to lose and gain weight
Diet for mesomorphs
Mesomorphs should get just enough of everything. They can go for complex carbs and equal portions of fat and protein. The goal is to eat food that is healthy and fulfilling. Your eating plan may differ depending on your gender.
Workouts for mesomorphs
A mesomorphic built is already strong and bulky with more muscle so there’s no point of focusing too much on weights. Just go for moderate lifting and you’ll get the results that you want. You can also add some aerobic exercise to your regime. This will help improve blood circulation as well melt some fat off.
3 – Endomorphs
The third of the body types, also the last, are endomorphs. These people have a softer physique so they put on fat very easily. Losing weight though, is not that easy. Endomorphs are shorter with thicker upper legs. They have a round built and slow metabolism.
Gaining fat easily is in the genes of endomorphs so they shouldn’t blame themselves for it. However, this doesn’t mean that endomorphs are bound to become overweight or obese. In fact, fit endomorphs have the most sought-after physiques. Take for instance, Scarlett Johansson, and Kim Kardashian.
To tell in short, here are the features of an endomorphic body type:
- Soft and round physique
- Slow metabolism
- Difficult to lose fat
- Generally short
Diet for endomorphs
Since endomorphs have more fat, their diet has to be stricter. They shouldn’t consume too many carbohydrates and may need to up their protein intake. If they do eat more carbohydrates, they should go for complex carbs rather than simple ones.
Workout for endomorphs
The focus of endomorphs is on losing fat for which they need to engage in intense aerobic activity. They also need to go for interval training. Their focus should be on losing weight from their entire body rather than from just one location. To speed up their metabolism for quicker weight loss, endomorphs can add muscle building exercises to their routine as well.