Body type, a parameter most probably not considered by you till now, however, affects (to a large extent) your training and in particular the results obtained.
Certainly, your body structure affects how fast or how visible are the results of your training, determining the type of training required for more immediate results.
Normally this should be the case. Knowing your body type and your needs assists in a better nutrition management and select the right type of workout, so a higher muscle gain is observed (compared to a random workout /diet).
What is important to understand in the first place so you understand your body better is that, your body type (your genetic body type and not necessarily the body weight) determine the organism’s metabolic rate.
Actually, this is the metabolic rate (the rate at which the organism manages to produce energy) that ultimately determines the muscle gains, fat loss, energy or fatigue felt, the performance in training, or even any possible injuries.
There are 3 body types. Based on these 3 types, each body type is determined, either belonging clearly to a group, or is a mixture of them.
Below the analysis of the 3 basic types analyzed, their significance and their way of development.
The endomorph body type is usually characterized by a round body, with excess adipose tissue. The person is tall and faces great difficulties in losing weight.
Though losing weight in this body type is not an easy task, seems that muscle gains are relatively easy not requiring much effort.
For this type, both diet and exercise (systematically and under a program) are important. The high body fat (due to this body structure tends to be stored in the waist and abdomen) could be a major problem in the overall health of this person.
The person with the endomorph body type needs – in addition to weight training, aerobic exercise to boost the metabolic rate and increase the fat loss.
Furthermore, the diet followed is also important. WHAT is consumed in WHAT AMOUNT and WHEN, play a catalytic role in activating the metabolism.
For example, small and frequent meals are recommended during the day. In this way, the person calms the feeling of hunger, stimulates his metabolic rate, is full of energy and increases its athletic performance / endurance.
It is also important that 2 consecutive meals do not include carbohydrates. The goal of the endomorph body type is to activate the metabolism to burn body fat, so to save energy. Constant consumption of carbohydrates prevents this process and very often causes problems on it.
Protein should be the “main ingredient” of endomorph’s meals. The whole meal should be “built” around it.
The last meal of the day should not be before bedtime.
It’s a good idea to eat at least 3 hours before going to bed for your night’s sleep, so the process of digestion will be completed before your body “sleeps” and reduces its burns.
Finally, water. A lot of water
You may not believe it, but water – in addition to hydrating organism – also boosts its metabolic process and therefore the fat burning.
Besides, promotes the elimination of toxins from the organism, strengthening the immune system.
Prior to opening the fridge and taking whatever is in front of you (literally) let 4-5 minutes pass and calm down. Don’t let your momentary urge push to unhealthy meals full of fat and void of calories.
Eat delicious and healthy meals of your choice, filling your body with health & energy.
Eating fiber at meals will help you feel full for longer, so avoiding meaningless snacks (especially fattening and with non-nutritional value).
The endomorph body type is highly attributed to the initial construction of an exercise & nutrition program.
Plan the training sessions, also planning the meals. Try not to miss the schedule and quick results in short.
The schedule and daily meal plan will help you not to deviate from the program so faster results are observed, keeping you focused on your goals.
For the mesomorph body type, things are completely different. With its main feature, the highly muscular body – more compact and firm (compared to endomorph is mainly characterized by body fat) – loses body weight not easily, however, increases the muscle mass relatively easily.
They are usually bodies that are neither too slim nor too obese. They are well-shaped bodies, rather “favored” by nature, since they can usually eat whatever they want with no serious consequences for their body structure.
Most of the time they do not show specific fat stores in their body (such as the endomorph in the waist & abdomen) and generally they have the most “flexible” nutritional & training plan.
The mesomorph type can perform just as well in aerobic endurance training and heavy muscle strengthening exercise.
His diet – although less restrictive than any other body type – must be careful and consistent.
It is advisable to avoid consuming unnecessary fats in your daily meals and prefer only good fats.
Protein and fiber intake are also important.
The “freedom” provided by this body type has often become a “trap”. Therefore, discipline is required in the diet and exercise program so no deviations from the preset goal are observed.
It may not really be “risky” for a mesomorphic body type as with the endomorphic type skipping certain training sessions or does “abuses” in diet, but that logic will never lead to the desired goal.
The third basic body type, the ectomorph, is a body type describing slender bodies with difficulty in gaining weight.
This may seem good at first, but presents difficulties to rebuild muscle and increase muscle mass.
In other words, it requires a more intensive and targeted training program and specific diet that will favor muscle gains, as well.
Another disadvantage of the ectomorph body type is that even in the case the muscle mass is increased, requires more effort to maintain it. Therefore, exercise should be in the daily routine and become a way of life permanently.
The nutritional needs of the ectomorph body type are the increase of caloric intake in meals. This person needs extra calories to boost the muscle rebuilding.
So try adding 400 to 500 calories a day to meals and if needed reach up to 1000 extra calories / day.
Break your calorie intake into many meals (about 6 – 8 per day) and so no need to suppress the organism in very large meals that will “choke” you.
The ectomorph type also needs a higher intake of good fats, fats and carbohydrates supplying energy for being more effective in training and increasing the muscle gains / training.
As an ectomorph, try building a muscular rebuilding plan aiming at multiple muscle groups at the same time, so being able to have an opportunity for a long rest / recovery after each workout, as especially for this body type is necessary.
So after each workout you will be able to have 2-3 days of break to recover the tired muscles, without however, lagging in training (since training many muscle groups simultaneously).
Help your body and boost the training gains with proper nutrition depending on your genetic body structure.
If you can’t determine the body type on your own (if not clear and it’s a mix of body types), it’s best to consult a nutritionist who could identify the personal “weaknesses”.
The nutritionist will guide you so the diet is targeted for better results in the workouts.
For example, a low-carb diet is better suited to the endomorph type, while a high-fat (good fat) diet is ideal for an ectomorph one.
Besides, a high-fat diet is suitable for those who have a genetic predisposition to deposit body fat in thighs & buttocks.
Your genetic body type should be the “starting point” to build a beneficial workout and essentially healthy eating plan.