There are three main body types for males and females. These are: Ectomorph, Mesomorph, and Endomorph. Knowing which body type you have can help you design a diet and training program to help you optimize results.
Note: Use the following calculator to calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/
Ectomorph: Skinny, lanky, and lean muscle.
Ectomorphs are characterized as skinny, lean, and lanky body types. They typically have narrow shoulders and narrow waists. They have a hard time putting muscle on, but typically have naturally lower body fat percentages.
To Gain Muscle: Ectomorphs should eat several meals a day (6+) with high protein and high carbohydrates. Cardio isn’t as important for this body type. Heavy weights should be used to help build muscle. Eat 500+ calories more than your BMR.
To Lose Fat: Ectomorphs should eat several meals a day (6+) with high protein, but low carbohydrates. You want to eat several meals to help preserve muscle and burn fat. High Intensity Interval Training for cardio should be used to help shred the fat and retain as much muscle as possible. Heavy/moderate weights should be used to build muscle. Try to eat around your BMR.
Ectomorph Examples: Skinny Girls and Me!
Mesomorphs: Wide shoulders, big chest, and muscular.
Mesomorphs are just born with muscle. Typically have body styles that include wider shoulders, bigger chest, and gain muscle very easy. Mesomorphs also gain fat easier than ectomorphs. This style typically does well in physical sports and bodybuilding.
To Gain Muscle: Eat several high protein, low-moderate carbohydrate meals a day (+6). Moderate/Heavy weights should be used to build muscle. Eat 300-500 calories more than your BMR.
To Lose Fat: Eat several high protein, low carbohydrate meals a day (4-6). High Intensity Interval Training and extended cardio several times a week. Moderate/Heavy weights should be used to build/maintain muscle. Try to eat 300-500 calories less than your BMR.
Mesomorph Examples: Christina Holston and Phil Heath
Endomorphs: Wide hips, wide shoulders, and gains fat very easy.
Endomorphs are “big boned people”. Typically hold much more fat than the other two body styles. Endomorphs have problems losing fat but can gain muscle pretty easily. Endomorphs do very well in powerlifting and strength activities.
To Gain Muscle: Eat high protein, low carbohydrate meals several times a day (6+). Heavy/moderate weights with little as possible rest between sets to keep heart rate up. Finish workouts with 15-30 minutes of cardio 3-5 times a week to prevent fat gain. Stay around your BMR and slowly increase it week to week until you see optimal gains.
To Lose Fat: Eat high protein, very low carbohydrate meals several times a day (6+). Keep healthy fats moderate, and eliminate as much non-healthy fats. 30+ minutes of cardio 5 times a week. Lift moderate weights with as little rest between sets as possible. Try to eat 500+ calories less than your BMR.
Endomorph Examples: Eddie Hall and girl below
Other Body Types:
These are the three most common body types. There are people who fit multiple body types. We call them Ecto-Mesomorphs and Meso-Endmorphs.
Ecto-Mesomorphs: Very lean, lots of muscle.
Ecto-Mesomorphs have the best body style in my opinion. They typically are lean year round but hold a ton of muscle. They typically have average shoulder width with a ton of muscle. Typically keeps fat levels low year round.
Ecto-Mesomorph Examples: Dana Linn Bailey and Sadik Hadzovic
Meso-Endomorphs: Huge, lots of muscle, and wide.
Meso-Endomorphs are born big and muscular. Typically have wider waist and shoulders, retain some fat, but have lots of muscle.
Meso-Endomorphs Examples: Markus Ruhl and Valerie Adams
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