An important part of the training process is to know your body type. This will help to increase the efficiency of your workout and reach your goal faster.
Scientists and doctors have long ago derived three basic body types. Based on them, you can create a plan of training, choose a functional and useful diet for losing weight or gaining muscle mass. Endomorphic body type is characterized by the predominance of subcutaneous fat in the human body. The second type of body type – mesomorph is found in people with a well-developed musculature. And finally, the ectomorph. This type is characterized by the absence of a large amount of subcutaneous fat and muscle mass.
It does not matter whether your goal is to gain muscle mass or lose weight. You may just be wondering why is my body wide. In any case, determining your body type will help you move much more quickly on a number of tasks and answer the most common questions.
External Indicators. You are a pure ectomorph if you have: low subcutaneous fat, very fast metabolism. Thin and long arms and legs, narrow shoulders and chest. A high index of endurance. Visually your figure looks like the letter “H”.
Training. You should focus on gaining pure muscle mass. To do this, you need to devote more time to basic exercises with heavy weights. Exercises should be done at a fairly slow pace, following proper technique. Do not stay too long in your workout, 1-1.5 hours of intensive training will be enough. Reduce aerobic exercises to a minimum. Perform them only in the beginning of the workout to warm up the muscles.
Nutrition. Use only high quality foods that are high in protein and carbohydrates. Reduce your fat intake to a minimum. Eat five to six meals a day.
External Indicators. Broad shoulders and chest, average level of subcutaneous fat. Normal metabolism. High level of physical activity. Chest circumference greater than hip and waist circumference. Profile of the figure forms the letter “V”.
Training. You have a fairly strong physique. To maintain it or become even bigger, you need to train properly and watch your diet. The loads should be moderate. At the end of the last approach, you can practice a maximum weight workout. There are also many people with a body type like a mesomorph with a little bit of endomorph. Therefore, you can devote 10-20 minutes to cardio to prevent the accumulation of excess subcutaneous fat.
Nutrition. The mesomorph is very lucky not only in terms of a muscular physique, but also in the fact that it is not necessary to pay special attention to nutrition. It is enough to eat healthy and high quality foods that are high in proteins and carbohydrates. The amount of fat in the diet of a mesomorph should be reduced to a minimum. If you have a little subcutaneous fat, in addition to aerobic exercise pay attention to nutrition, increase the amount of protein. Closer to summer, you can practice a carbohydrate-free diet for body drying.
External Indicators. You are a pure endomorph if you have: your ankle girth is significantly greater than your wrist girth. Your waist circumference is larger than your hip and chest circumference. Large joints (wide bone). Characteristic spherical shape (smooth, round body contours). Slowed metabolism and excessive fat deposition.
Training. The biggest problem for you will be losing excess fat. You need to start leading a healthy lifestyle that will help you fight the excess weight.Forget about your bad habits. As for training: combine strength and cardio exercises. Heavy basic exercises will help you increase the percentage of muscle to fat. This will help speed up your body’s metabolism. Aerobic exercise serves as an additional mechanism for burning excess fat.
Nutrition. However, your diet plays a major role. To start losing weight, you need first of all to reconsider your daily diet. You should avoid fatty and fried foods, sweets, and alcohol. Add to your diet foods with high protein content. Reduce carbohydrates a little and minimize fat consumption. Watch the number of calories consumed, make your diet so that the amount of wasted calories for the day is more than the number of calories consumed. This way, due to lack of energy, the body will start burning fat cells to provide itself with the necessary source of energy.
It Is important to Remember
These body types are not universal for every person. Combinations are most common between ectomorphs and mesomorphs or between mesomorphs and endomorphs. It is not uncommon to meet a person who is a pure mesomorph, but gains weight as a true endomorph.