Accordingly to biologists, body type affects the way your metabolism reacts to changes in your environment. That’s the reason why certain people have noticed difficulties to increase muscle mass. On the other hand, others will accumulate fat easily. Thus, it is very important for you to recognize your body type and adopt the right strategies in your fitness training journey. So what is your body type metabolism and How to eat and train?
There are three categories of body types you can fall into, Ectomorph, Mesomorph, and Endomorph. These objective body types are based on the concept of somatotypes (a category to which people are assigned according to their bodily physique conforms to a basic type). It was developed in the 1940s to correlate body types with physical strengths and weaknesses, personality characteristics, and behavior. Studies behind this concept have proven reliable conclusions. In fact, knowing your body type will drastically improve your fitness performances, if you adapt your training consequently.
I highly recommend taking the body type assessment to become aware of your situation. Now, let us look at the characteristic of each body type and how to react.
Ectomorphs are usually tall and thin; you will notice a narrow chest and abdomen; Furthermore, they usually have thin arms and legs; little body fat and little muscle; but a large skin surface and a large nervous system. Even if well-fed, they will not gain weight easily; their metabolism has a tendency to run higher than other body types. In the fitness world, they usually considered “hard gainers.”
Diet and metabolism
Have a fast metabolism can a blessing and a curse at the same time. Depending on your fitness goals, you can be where or want to be or having trouble reaching your goals.
This body type is most likely susceptible to face hard times gaining muscle. Thus, the best option is to adopt a high calorie and carbohydrate diet. At least 50% of your calories should come from carbohydrates and 25% from proteins. Moreover, it’s vital to break down your meals throughout the day. Since your metabolism is fast, you won’t get many gains from having big meals just 3 times a day. Instead, you should eat every 4 hours. Don’t fall into the junk food trap. Even if your metabolism process food rapidly, this isn’t an excuse to eat everything. Stick yourself with a healthy eating habit.
It will be very easy for ectomorphs to stay lean when building muscle. You probably won’t get much fat and that’s excellent. However, you need to fuel your body enough for him to grow. Consider having pre and post-workout meals. Opt for a mass gain training program. That’s probably the best way to build muscle for this body type. Limit as much as possible your cardio. In general, ectomorphs tend to be on top when it comes to endurance training. Unless you’re an athlete, cardio will just slow you down from building muscle.
Mesomorphs are probably the best body type for bodybuilding or aesthetics. In fact, they are naturally muscular with medium-sized bones structures. Mesomorphs’ body structure is proportionate, with a low body fat level. With good habits, they will easily excel in fitness as they are pre-built for physical evolutions.
Diet and metabolism
Mesomorphs’ need to be careful when it comes to diet. If overfed, they will start getting fat. They should equally split their food consumption between high-quality carbohydrates and proteins. Only healthy food will keep them in shape. If they get out of the line when it comes to dieting, they will rapidly accumulate fat. Remember that they have moderate metabolism between fast and slow. On the other hand, Mesomorph body types often can lose weight quickly. To do so, they can follow a fat burn fitness program that is higher in protein and lower in carbohydrates while getting into strength training. Finally, it’s recommended to pick warm food over cold ones as it will be digested faster.
when looking to build mass, a mass gain fitness program will also be a great option. Moreover, cardio is required to stay lean while building muscle. 30min to 45min of cardio training twice to 4 times weekly is recommended to them. It all depends on their current body fat percentage and what they’re trying to achieve for the body. Since mesomorphs naturally have thick muscles, they usually perform well when it gets to that.
Endomorphs are said to have a higher percentage of body fat with less muscle mass. Their body looks rounder, but it doesn’t mean they’re obese. When it comes to bone structure, they said to have thick bones as well. Other characteristics include a larger frame and an inability to drop weight.
Diet and metabolism
Endomorphs must definitely watch their food intake to ensure they don’t consume more calories than they burn. In fact, opting for high calory and a low carbohydrate diet is the best way for them to drop weight. They need to monitor very closely the food quality, as a few treat meals a little too often for them could result in being overweight. If possible, it is also recommended to limit food quantity. One of the best ways to do so is an intermittent fasting eating pattern.
A fat burn fitness program is highly recommended as endomorphs will eventually become lean when they lose all the fat. Consider adopting a cardio training routine daily to keep a low body fat percentage. You should also drink a lot of water, it will help during your fitness journey. You will experience an opposite struggle as ectomorphs but it’s definitely possible to build a stunning body if you put some work in.
We have seen how to find out what is your body type metabolism and How to eat and train.
Finally, the key here is first to recognize your body type. Doing so, you will able to take appropriate measures to make your fitness dreams come true.