Body types are categorised into three main categories –
- Endomorph : These are body types who tend to be well-built and robust with a tendency to gain weight easily
- Ectomorph : These are body types who tend to be thin, with narrow shoulders and hips structure.
- Mesomorph: These are body types who tend to have an athletic and muscular body with minimal body fat.
So the next question that is raised is – What and how to Eat & Train as per my body type…?
Endomorphs tend to store fat and are characterized by a wide waist and a large bone structure. Hence diet plays an important role because the carbohydrate tolerance tends to be low, often leading to a greater inclination for fat storage.
EXERCISE : If your primary goal is to build strength and muscle while shedding fat, you must focus on performing compound movements such as the deadlift and barbell squat before using dumbbells and machines. While it is easy to gain weight, endomorphs struggle to cut body mass and can lose conditioning rapidly when they stop training.
DIET PROPORTION : Endomorphs typically do best on a higher fat and protein diet, consisting of approximately 25% carbohydrates, 35% protein and 40% fat.
Ectomorphs are effortlessly thin and usually have a high carbohydrate tolerance. They are inclined to enjoy a faster metabolic rate than endomorphs and can include their carbohydrates after exercise. Starchy, whole grain and unprocessed carbohydrates can also be eaten if desired.
EXERCISE: If you fall in this category, it will help if you emphasis on the classic weightlifting exercises in the gym, while keeping cardio to a minimum to ensure you’re able to add muscle to your frame. Exercises such as squats and deadlifts will engage many muscle groups and prevent you from spending long periods of time working each muscle.
DIET PROPORTION: Ectomorphs do best on a higher carb diet with a nutrient distribution of 55% carbohydrates, 25% protein and 20% fat.
Mesomorph are naturally athletic and muscular, have a narrow waist with wider shoulders. The most notable quality of this body type is the ability to burn fat and build muscle with ease. They can eat starchy, whole grain and unprocessed carbohydrates at breakfast or after exercise, these foods should be consumed in moderation during the rest of the day.
DIET PROPORTION: Mesomorph do best with a nutrient distribution of 40% carbohydrates, 30% protein and 30% fat.
Please Note : Avoid any form of crash diets as these will only cause your weight to fluctuate, irrespective of your body type, which can be damaging to your health.
Shivani Sikri @ Nutri4verve