12/5/2023 0 Comments Endomesomorph![]() Endomorphs tend to carry more fat and often have softer and rounder physic, even when they are on a lean side. They are also what a lot of people refer as “stocky” or “big boned”. These people are often pear-shaped, they can be tall or can be short. However, they are also prone to packing on fat easily, if their diet goes unchecked. People who fall under this category can gain muscle with relatively little effort. ENDOMORPHĮndomorphs are more frequent among the populous. You will need to consider the caloric intake depending on individual needs. Increasing starchy carbohydrates, adding more protein will be ideal for ectomorphs who want to gain muscle. If these type of people want to gain much-wanted muscle, fueling the muscle becomes a priority. I would also advise them to limit fasting or not to fast at all. If an ectomorph wants to gain muscle, he/she will need to be eating more frequently. This would mean to significantly limit long cardio sessions on a treadmill or running outside. 2 HIIT exercises or Peak 8 type exercises should be quite suitable for ectomorphs. Ectomorphs will benefit by increasing their lifting days to 4 sessions a week. Tempo style workouts might be ideal for ectomorphs, where you slow down the reps, hold them for longer periods of time and use heavier weights during their reps. In order to put on some muscle weight, ectomorphs need to lift heavy weights and decrease the reps. When you think of ectomorphs think about marathon runners or think of some of your friends who can eat anything in the world and still stay thin. Unfortunately for ectomorphs, they score quite poorly as bodybuilders. However, in order to gain muscle, they will need to work much more than any other body type. Hence their ability to be able to withstand larger quantities of carbohydrates, without packing on fat. These people process carbohydrates into energy readily. People who fall into this category are almost always small framed, have longer limbs and do not gain weight easily. Knowledge regarding the differences between body types and the type of exercises recommended for them might be able to break the shell of being “just big boned”, or “thin as a stick” ideologies. This way you will also save yourself from the frustration of being stuck in one place in your fitness journey. This is both true with your diet regimen and with the exercise routine, you will choose to complement your body type. You will still need to pinpoint where you are in that scale and start experimenting with body type appropriate approaches, in order to get the results that you desire. However, there are three general categories most people can fit in quite comfortably. Virtually no workout regimen or a diet will be perfectly cookie-cut for every one of us out there. We have one of a kind DNA and a body-build that is designed just for us. ![]() Start from explaining to yourself that every single one of us is unique. So where do we start? Understanding different body types and the kind of effects it has in your weight loss journey is essential. I constantly have to remind myself that I need to work with the cards that I was dealt with and stop looking around and comparing myself to other people. You also start secretly wondering if your friends at the gym are on some sort of a miracle pill? Even though I know whys and whats of this issue, I still wonder how lucky some people can get. Have you been in that loop where it seems like you are eating well, exercising hard, getting plenty of rest, but can’t seem to shed that extra fat? Or have you been following a strict weight lifting protocol and can’t seem to gain an extra ounce of muscle? Despite all your efforts you’ve been noticing that whatever you are doing to remedy your situation you are still falling short. While willpower, hard work, dedication matter when it comes to sticking to a regimen, knowing the science behind your genetic body type might serve you well. Your body type matters when losing weight or trying to achieve your goals. This is not only true with clothing, it is quite appropriate to state this when it comes to either losing weight, gaining muscle and maintaining your figure. ![]() I decided to write this article about Body Types: Ectomorph, Endomorph, and Mesomorph for educational purposes. ![]()
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