According to
its characteristics, the human body can fall into three categories: endomorph
(predisposition for storing body fat), ectomorph (people with lean musculature
and lack of body fat) and mesomorph (characterized with well-developed
muscles).
However,
this categorization is not as rigid in the real life, since most of us do not
completely fit only one of these categories. In fact, most guys have a
combination of two body types. These combinations are either
ectomorph/mesomorph or mesomorph/endomorph. It is not uncommon to find a pure
mesomorph that gains weight like an endomorph for example. Yet, determining
which of the three categories of body type you generally fit can be helpful
when it comes to structuring your training protocol and nutrition plan in order
to achieve your goals.
In this
article we’re providing you with general workout and dieting tips for the three
distinct body-types.
ECTOMORPH
People who
fall into the ectomorph type should turn their attention to building up muscle
mass.
One of the
best courses of action would be heavy weight training, which stimulates the
muscle growth. Reducing the pace of your reps and allowing yourself longer rest
periods of two minutes or more between the set, will help you in lifting
heavier loads and stimulating your muscle growth. People who fall into this
category should also reduce the frequency of their workouts, providing the
muscles with time to grow and recuperate. Limit your training sessions to three
weight lifting workouts per week.
Take it easy
with cardio and aerobic exercises at least until you’ve reached your desired
body weight. By increasing the weight training and reducing the cardio, you
transfer the calories you consume into muscle growth.
People with
ectomorph body type should also increase their caloric intake, consuming more
than they can spend. Their diet should be include protein and carbohydrate
based food with greater concentration of starch. They also should increase the
frequency of their meals, never allowing themselves to go without food for more
than 2 hours. The diet of people with ectomorph body type can also include
foods with higher concentration of fat, like eggs, milk and other dairy products,
red meat and peanut butter. This will increase the caloric intake with little
risk of gaining body fat.
This is due
to ectomorph’s metabolism, which is usually working overtime. And even when the
high calorie diet results in somewhat increased body fat, they’ll have little
to no problem of melting it down once they return to normal diet.
ENDOMORPH
The
endomorphic body type throws in a completely different problem. These people
have difficulty in shedding their body fat and maintain their line.
While weight
training can be beneficial for this body type, as it will increase the muscle
to fat ratio and accelerate their metabolism, they should approach it
differently than the enctomorph. Rather than decreasing the tempo of the
workouts, they should increase it, with as little rest between exercises as
possible.
Cardio and
aerobic exercises are absolutely necessary for this body type in order to burn
stored body-fat. Thirty minutes of cardio before breakfast will speed up the
metabolism. When working out in the gym, they should include cardio
machines into their routine.
As the
endomorphs are “blessed” with slower metabolism, they should reduce the caloric
intake to less than the recommended caloric allowance, so that the stored fat
is used for energy. Ideally, they should consume 5-6 meals during the day.
Their diet should include greater amount of protein, vegetables and greens.
Although carbohydrates cannot be avoided, their intake should be reserved for
after training. In the period immediately after workout, the muscles need to
replenish the glycogen, reducing the chances of storing the carbs as body fat.
Sodas, junk food, artificial sweeteners and processed food should be avoided at
all costs.
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