Eat and Train Right For Your Body Type
Do you have that friend that no matter what they eat they never seem to gain weight? Or do you have that friend that spends the same amount of time at the gym as you but seems to gain muscle more easily?
The reason for this can lie in our body type. There’s no need to feel guilty or feel that you are doing something wrong, the truth is you may just be eating or exercising in a way that works against your biology and body type.
Body type is not an exact science; it is more of a spectrum of different characteristics that make you more likely to lie within one of three body type categories. The three body type categories include ectomorph, mesomorph, and endomorph. Let’s look at the different body types, find out which one you are, and what diet and exercise suits these different body types best.
The Ectomorph
Who are they?
Ectomorphs have that fast metabolism that is the envy of many. Ectomorphs seem to be able to eat what they want and never gain weight. They are typically described as thin and delicate; they have lean muscle mass and find it hard to gain muscle.
How to train
If you are an ectomorph the key is conserving energy, do this by sticking to 30 minutes of cardio, 3 times a week. We also recommended using weights and compound style lifts. Additionally, try to vary training methods frequently to keep training stimulus strong.
What to eat
You would think an ectomorph can eat whatever they want, but to avoid becoming skinny fat, you also must eat a healthy diet. Food quality should always be valued highly. We recommend a diet higher in carbohydrates which looks like at least 40-50% of your diet being made of foods high in carbohydrates such as brown rice, sweet potato, and oats; all of which provide a valuable energy source to this body type. Healthy fats also contain a valuable source of energy but are very satiating so eat in moderation, remember we want to be hungry to consume the calories we need as this body type. Some great healthy fat sources include avocado, olive oil, and nuts.
The Mesomorph
Who are they?
Mesomorphs have an average metabolism and tend to be more of an athletic build with a muscular physique. They gain muscle easily, but unfortunately, they also gain fat easily.
How to train
Mesomorphs should focus on high-intensity workouts. This means doing a lot of weights and resistance training, alternating between heavy and light loads, alongside high-intensity cardio approximately three times a week.
What to eat
A healthy diet for this body type is a balanced diet consisting of relatively even amounts of carbohydrates, fats, and protein. Healthy eating often seems quite easy and organic for this body type.
The Endomorph
Who are they?
Endomorphs have a slow metabolism. This means they often have a higher fat to muscle ratio, endomorphs are typically heavier with a wide frame and make great powerlifters and wrestlers due to their impressive strength and muscle. This body type also gains weight very easily and loses it very slowly.
How to train
This body type needs to exercise often, aiming for 4-5 times a week, choosing low to moderate intensity to maintain a high metabolic rate. The more muscle gained means a higher metabolic rate, and for this group, it means less storage of fat. We recommend using compound lifts that use all muscle groups, this will help build the power your body is designed for. Also, include 2-3 cardio sessions a week.
What to eat
If you are this body type you should be looking to create a sustained calorie deficit. This is done by cutting calories for a few cycles. Keep carbohydrates low due to your body being less sensitive to insulin; this will help avoid energy crashes. Your diet should also be high protein, and contain moderate fat. Choose lean proteins like chicken and fish, and choose healthy fats like avocado and olive oil.
Where to from here?
Now you have worked out your body type and you now understand what diet and exercise your body requires to achieve what it is really capable of; it is time to put this new knowledge into action. You have an exciting new fitness journey ahead of you.
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