God does't want everybody to be alike, so he created human in various colors, physique, measurements vertically & horizontally,identity and so on. It will skip our topic if we continue. So here we are going to analyze and identify your body types. By this way you can know in which position you are what modifications you should do in your workouts & diet.
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| A picture representing the body types of both sexes |
As you can see above there are three types of body,
- Ectomorphs -Skinny, narrow hips, long limbs.
- Mesomorphs -Average, narrow waist, wide clavlcles.
- Endomorphs -Blocky, Wider hips, Shorter limbs.
Now we are going to reveal the characteristics of these types and see the workout types & diet accordingly.
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| Types with description |
1.ECTOMORPH:
An ectomorph is a typically skinny guy. Ectomorphs have a light build with small joints and lean muscle. Usually ectomorphs have long thin limbs with stringy muscles . Shoulders tend to be with little width.
Characteristics:
- Small "delicate" frame and bone structures.
- Flat chest.
- small shoulders.
- Narrow like a stick.
- Lean muscle mass.
- Find hard to gain weight.
- Fast metabolism.
Ecomorphs find it very hard to gain weight. They have fast metabolism which burns up calories very quickly. Ectos need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are recommended . They should eat before they go to bed to prevent "Muscle metabolism" where our body eats our own muscles. Ecomorphs can get rid of accumulated fat if any to easily get ripped with lean muscles.
Workouts:
Now you know what is ectomorph. You should concentrate to increase the muscle density. Here is the guide what you should do and what you should not.
Do:
- Totally weight lifting is recommended.
- Low-intensity cardio.
Don't:
- High-intensity cardio like running in treadmill,skipping......
Diet:
In case of diet, high calorie food is recommended. Protein, fat, carbs will aid you in your quest for muscle gain. You don't have to steer clear of carbs such as oats, bread...
- Protein -Chicken, soya, dhal, egg whites, some greens, protein shakes........
- Fat -Nuts, mutton, egg's yolk, ice creams.........
- Carbohydrate-Rice, roti, fruits, vegetables, spinach...........
2.MESOMORPH:
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for body building. They find it quite easy to gain and lose weight. They are naturally strong which is perfect platform for building muscle.
Characteristics:
- Athletic
- Well defined muscles
- Rectangular shaped body
- strong
- Generally hard body
- Gains muscle easily
- Good metabolism
- Gains fat more easily than ectomorphs
The mesomorph body type responds the best to weight training. Gains are usually seen very quickly,especially for beginners. Mesomorphs look well built without setting foot in gym. They'll get a pack on muscle the instant they pick a dumbbell. The downside is they gain fat more easily than ectomorphs. This means they must watch their calorie intake.
Workouts:
Now you know what is mesomorph,here is the workout for this type. Mesomorph are like standing in a pivot point of a see-saw they should concentrate both in weight-lifting and cardio.
- Cardio-Running, swimming...... for fat control.
- Weight lifting for muscle.
Diet:
In case of diet a balanced intake is recommended. Unlike ectomorphs they should watch out for fat. A high protein food with controlled amount of fat & carbohydrates is what you have to take.
- Protein -Chicken, soya, dhal, egg whites, some greens, protein shakes-if needed........
- Fat -Nuts,
mutton, egg's yolk,ice creams......... - Carbohydrate-Rice, roti, fruits, vegetables, spinach...........
3.ENDOMORPH:
The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo's are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.
Characteristics:- Soft and round body
- Gains muscle and fat very easily
- Is generally short
- "Stocky" build
- Round physique
- Finds it hard to lose fat
- Slow metabolism
- Muscles not so well defined
Workouts:
Now you know about this type,you need intense cardio and normal weight lifting workouts.
- High-intensity cardio like jogging and covering more distance, running, swimming, highly recommended skipping,breathing exercise.........
- Weight-lifting workouts with light weight and more repetition.
- First try to burn your body fat and concentrate on weight lifting.
Diet:
In case of diet a low fat, quickly digestive intake is recommended. You need some protein don't take food with high protein regularly. Use more fruits and greens.
- Protein -Chicken, limited, soya, dhal, egg whites, some greens,
protein shakes........ - Fat -Nuts,
mutton,egg's yolk,ice creams......... - Carbohydrate-
Rice, roti, fruits, vegetables, spinach, soup...........
And that's the end of this title and there are some caution as given below.
Caution:
A mesomorph has a chance/risk of changing to endomorph if they follow unhealthy life style like eating more junk foods & not giving any work to muscles especially people in IT sectors. I also seen very few ectomorph become fat when they cross teenage and enter 20+.So, know your body type and go according to it.
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