Picture Courtesy: www.fitwirr.com
You find it super easy to create muscle mass, and you are usually proportionally built. Mesomorphs can lose and gain weight quickly, are able to strengthen muscle quickly, and boast an upright posture. This body type has a long torso and short limbs. Ladies with a mesomorph body type are active and athletic.
Mesomorphs excel in fiery sports—that is, sports requesting for power and speed. The reason for this talent lies in the type of muscle mesomorphs hold. Mesomorphs have a greater percentage of fast-twitch fibbers and will increase muscle mass faster than any other body type. Basically, your genetic makeup sets power and strength. For training, focus on average endurance training, high-intensity interval training, and plyometrics. You can add in Pilates or yoga to increase strength. To maximize body composition as a mesomorph, eat good fats with moderate carbohydrates and analyze timing your protein and branched-chain amino acid intake. On non-training or exercising days, leap the pre-training snack and just have the green tea or coffee in the afternoon. Eat your normal pre-dinner and evening snacks.
Picture Courtesy: www.healthkart.com
You tend to be long-limbed and not especially muscular. You can be ‘skinny fat,’ indicating you’re a relatively low weight and/or small size yet still have high body fat. Ectomorphs are the body type that is the very immune to weight gain because of a fast metabolism. In other words, ectomorphs are usually able to overeat while getting little or even no weight. People with this body type have little noticeable body fat, are only lightly muscled, and have a small frame and joints. Basically, your genetic makeup restricts your strength to put on muscle mass. When training, focus on power and endurance training to build strength.
To maximize body form (lean mass gain, body fat loss) as an ectomorph, eat good quality fats with the moderate protein intake of 25 to 30 g per meal along with sufficient quality carbohydrates. On non-training or exercising days, skip the pre-training and morning snack: Breakfast is full enough to carry you through to lunch. If you have afternoon snacks, you may want to make your dinner meal a bit lighter than what is written here.
Picture Courtesy: www.photoree.com
You are normally softer and rounder and tend to put fat quickly. Endomorphs are the body types that are most apt to feel like they drew the short straw. Endomorphs generally tend to have curvy, fuller figures and try to keep their body fat percentage in check. The toughest challenge for endomorphs is maybe to find out that they are in fact an endomorph. Why? Once you understand you are an endomorph, you know that you were born this way. It can be hard to come to the understanding that you are likely to get weight very easily. You have the type of metabolism that is not absolving.
However, this doesn’t mean you are fated to be overweight or even obese. As an endomorph, you have to make a deliberate, concerted try to do the forms your body should be doing for you automatically. If your body isn’t naturally telling you to move more, you have to make sure that activity is part of your daily cycle. If your metabolism is slow, you need to eat the right foods that will light up your metabolism. Training-wise, high-intensity activities such as HIIT and CrossFit are excellent, as are weight exercise and moderate resistance training. As an endomorph, eat good quality fats and protein and restrict your carbohydrate consumption to maximize body composition and to manage insulin and blood sugar. On non-training/exercising days, have a flat belly meal within 45 minutes of waking up and skip the pre- and post-training bites. Be sure to ease your afternoon snack to your appetite. Modified from Roar