Hi there!
Are you struggling to achieve the fitness goals that you might’ve set? Despite spending hours
in the gym you might fail to see results. You can blame a lot of it on your genes!
All of us have different body types,
and only customized workout regimens and diets can help you achieve that dream body.
In today's video let's see which body type you belong to and how you can get fit quickly. Should
you just be eating protein? What about intense cardio? We’re discussing all that and more...
1. Ectomorphs.
The concept of body type was first put forth by Dr. Sheldon in the early 1940s.
Research believes that body types have a direct influence on one's personality too.
Ectomorphs are always thin and fine-boned. If you are one of these you might have
always heard from friends and family to eat something. As if you don’t!
It's very difficult for you folks to put on weight and bulk up.
You have narrow shoulders and hips. With a fast metabolism,
it makes it almost impossible for you to gain any muscle. If you are a lanky person you need
to primarily focus on the balance between utilization and conservation of your energy.
Ectomorphs generally have low levels of myosin in their muscles. This is a protein
that helps your body to bulk up. Therefore rigorous training is very difficult for you.
Too much cardio like running on a treadmill, doing jumping jacks,
skipping, spinning, and similar forms of exercises in the gym might not suit you.
But that does not mean you neglect cardio completely. It's great for
your heart health and can guarantee a better oxygen supply in your system.
Try to hit low-intensity cardio workouts for 15 to 20 minutes twice a week.
If you identify as an ectomorph, how many times in a week do you work out? Or do you
just avoid working out completely and eat fatty stuff to look bulky? Sound off in the
comments below and start a conversation with our ever-growing Bestie community.
Coming back to Ectomorphs
A good workout routine means you want to focus more on strength and resistance training.
Sorry ectomorphs, you have to work harder for that barrel-shaped chest. Try to lift more
weight. Exercises that are primarily anaerobic in nature can help you to build body mass.
If you’re a beginner, get a pair of dumbbells and start with bicep curls or an overhead press at
home. Focus on compound moves. It targets more groups of muscle in your body. Do more squats,
deadlifts and push-ups. Once you gain some form of proficiency, you can join a gym and use different
machines for weight lifting. Do bench presses and focus on those chest muscles, triceps,
and shoulders with greater weights. You can repeat the same exercises 6 to 10 times. Don't rush
through your workout session and have a sufficient window of rest. That way you will conserve energy.
Ectomorphs can easily eat high-calorie foods. Now that's the good part of being an ectomorph. You
can enjoy food you like - within limits. You need fats and carbs in your diet. But that does not
mean you start junk eating like crazy. That pizza, cake, chocolate, and chips aren't the right kind
of fats. The excess fat can accumulate in your belly area and ultimately keep your limbs thin.
Instead, good fats from nuts, butter, and a few fish like salmon, mackerel, and tuna can help.
Low-carb and low-fat diets are not for you. You can safely exceed your daily calorie intake by
600 to 800 cal. The surplus of calories has to come from a healthy source. Medium intake of
protein perfectly goes with your body type. Aim at having 1.2 to 1.6 grams of proteins per kg of body
weight. Have it every three to four hours. The muscle protein synthesis will be maximized with
it. You can also try having some yummy protein shakes at night just before you hit the bed.
Stay away from sugary desserts. However, an occasional treat should be fine.
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2. Endomorphs You must have seen actors losing
or gaining weight so quickly to be a perfect fit for a role in films. This is only possible when
you know your body type and know what kind of exercise and diet would be beneficial.
Are you someone who has a tough time staying slim? Or does a little slack
in your diet make your weight climb? If yes, welcome to the endomorphic family!
Endomorphs are short and have a larger tummy and hips. The body type might resemble a pear.
Sometimes fat can be evenly distributed all over the body with a strong bony structure underneath.
You naturally have a very sluggish metabolism. But a word of caution endomorphs, you might develop
thyroid deficiency, heart problems or diabetes if that excess weight is not addressed promptly.
Your body won’t show changes overnight if it’s headed towards diabetes.
Watch 8 signs you could be diabetic to find out if diabetes is creeping into your body.
Let's continue with endomorphs.
You might want to go for a high-intensity interval training or HIIT type of workout.
Such exercises are fast-paced and have a shorter resting time.
Do some form of intense cardio for 30 to 45 minutes 4 to 5 times a week. It really can
help to get rid of the excess fat hanging around your tummy, waist, thigh, and buttocks quickly.
But do not over-stress your body with rigorous training. You might want to get rid of the fat
quickly but as it took time to accumulate in your body it will take time to get rid of it.
If you are consistent in your efforts you will start seeing results pretty fast.
Also giving up on sleep is not a healthy option. Less sleep will generate more cortisol in your
system that prevents weight loss. Stick to your sleep schedule. Go easy on isolated exercises.
A combination of isolation and compound movements will suit your physique.
You’ll want to get into weight lifting. Endomorphs have great strength and can make some amazing
powerlifters. Moderate strength training can be the basis of your workouts. Aim to go 12
to 15 reps with each exercise. Do it for five sessions a week and you will see magical results.
Good exercise is absolutely useless unless you complement it with a perfect diet plan.
The ideal diet for you is a low-calorie and protein-packed one. You can have almost 2.2
grams of proteins per kilogram of body weight. Sometimes even higher works well.
But overall you need to be in a calorie deficit. About 1800 calories per day would
be enough to meet your goals. Once your protein requirements are met,
the remaining calories can come from healthy fats and carbs.
A few endomorphs lose weight quickly with a ketogenic diet. But this low-carb diet is
not tolerated by many; it may even lead to nausea and dizziness. But starving yourself should be a
strict no. If you go below the recommended calorie count you might feel a sudden drop in your energy
levels. This won't help you to focus on your workouts and your metabolism will get super slow.
3. Mesomorphs These are the lucky
people who have the perfect physique. That is why everyone really tries to reach this type.
Things are so much easier with them. With minimal effort, you can reach
that goal of muscle gain as well as weight loss. You have a perfect balance of fat and
muscle in your body. Mesomorphs face less struggle for quicker results.
You can choose from moderate to heavy lifting. If you decide to go heavy,
just 4 to 6 reps of one set are enough but with moderate lifting, you will have to go for 15 to
20 reps. You can get all those desired muscles if you follow this religiously, 4 to 5 times a week.
You can also be lenient with your diet. You can afford to have 2500 calories per day.
Having 1.2 to 2 grams of protein per kilogram of body weight should be your target.
After that, the remaining calorie pool must contain a blend of carbs followed by good fats.
Diet can put an extra load on your vital organs like the kidneys, liver, heart,
and brain. It can even be an invitation to many diseases. Have I caught your interest?
Let's keep the conversation going with a couple of more fat-related videos, shall we?
Watch 11 surprising foods you didn't know burn fat
or nine top foods that help you melt fat consistently
Go ahead, click one. Or better yet, watch both, and learn more about how to get slim.
What is your body type? Let us know in the comments below!