As of lately, I have been on the mass journey to find the truth about health and fitness. I get beyond frustrated because I can gain the weight easily, but losing it sigh. Losing weight is another struggle, and honestly I give up before I give my body a chance to change. On this journey to knowledge, I began studying body types. Your body can fall into one of three categories.
You tend to be long limbed and not particularly muscular. You can be “skinny fat,” meaning you’re a relatively low weight and/or small size yet still have high body fat.
If you are this body type
- difficulty gaining weight
- fast metabolism
- small bone structure
I have composed some tips for ectomorphs comprised from some nutritionist and trainers. Contrary to what you might think, you should actually do less in the gym if you hope to gain weight. Far too many naturally thin people think that they need to be in the gym six days a week for at least an hour a day. (http://www.shawacademy.com/blog/7-weight-gain-tips-for-the-ectomorph/)
How can you fine tune your training and nutrition if you’re an ectomorph? Focus a significant portion of your training time on strength exercises. Keep your cardiovascular workouts short and intense with high-intensity interval training and avoid doing long periods of moderate-intensity cardio. Long cardio sessions can make it harder for you to build lean body mass.
You find it super easy to build muscle mass, and you are generally proportionally built.
This body type (lucky you)
- builds muscles quickly
- hard, muscular body
- toned body
- thick skin
- upright posture
- loses or gains weight easily
Mesomorphs are lucky because they have natural muscle definition and build lean body mass easily. The downside? Some mesomorphs also have a tendency to put on body fat. If you’re a mesomorph, a balanced workout will help you retain or modestly enhance the muscle you have and avoid gaining body fat.
Circuit and bootcamp workouts with lots of variety help burn fat without greatly increasing muscle size. If your goal isn’t to increase muscle mass, use lighter weights and higher reps during some of you resistance training but don’t neglect strength training either. You still lose lean body mass with age even if you’re a mesomorph.
You are generally softer and rounder and tend to store fat easily.
This body type (which is me)
- have to work hard to lose weight
- body fat tends to settle in lower regions of body
- lose weight slowly
- slow metabolic rate
If you’re an endomorph, ramp up your cardio sessions. An ectomorph might do well with only two cardio sessions a week, but your goal is to burn body fat while preserving lean body mass Aim for three or four cardio sessions a week and vary the type you do. For example, you might do spin or step workouts two days a week and at least one high-intensity session a week.
Strength training is important because more muscle will boost your metabolic rate but you’ll also benefit from circuit workouts using lighter weights. The key is to move quickly from exercise to exercise so you’ll burn more calories and fat while conditioning your body. Once you’ve lost some body fat, increase the number of strength training workouts you do to build lean body mass and increase your resting metabolic rate. (https://cathe.com/fitness-training-body-type-somatotype/)
University of Houston. ” The Three Somatotypes”