The 3 Body Types Explained: Ectomorph, Mesomorph, and Endomorph. Like this information? Maybe your friends will too! We’ll explain each type and some common attributes that make up each body type. Each body type will also be explained in terms of strengths and weaknesses. Each has it’s own, so you can decide to play by your own strengths or weakness and apply it to your training. The Ectomorph Body Type. The ectomorph can be easily spotted in any weight room. They are often below the average weight for their height and have a skinny appearance. Ectomorphs tend to have very high metabolisms and often complain of relentless eating with little to no weight gain. Common Ectomorph Characteristics Include: Small joints. Skinny appearance. As mentioned above, there are three main body types: ectomorph, endomorph and mesomorph. But how do you know which one you are? Body type can determine what sports suit you best, as well as what you should be eating to fuel your activities. Find out what body type eating may mean for you. Hyperactive. Fast metabolism. Can eat whatever they want. Get full easily. Small chest and buttocks. Difficulty building muscle. Difficulty gaining weight. Low body fat. Narrow frame (“pencil frame”)Notable Ectomorphs: Guess which body type? Examples of male ectomorphs include: Brad Pitt. All body types can gain or lose weight but the degree and rate at which they do varies. Exercise and diet for body types. If you're frustrated by the body shape life handed you and think there's nothing you can do about it, you're wrong. Breakthrough science based on targeting specific.
Bruce Lee. Toby Mcquire. Chris Rock. Edward Norton. Examples of female ectomorphs include: Kate Moss. Audrey Hepburn. Cameron Diaz. Calista Flockhardt. Gisele Bunchen. Ectomorph Training Tips: Train heavier with repetitions in the 5- 1. Take longer rest breaks (due to higher weights used)Do compound lifts. Do not do cardio. If you must do cardio make sure its HIIT style cardio. Ectomorph Dieting Tips: Eat high density weight gainers for added calories. Try high density foods such as almonds, avocado, or peanut butter. Break calories up into several small meals if you cannot stomach big meals. Eat at least 5. 0- 6. Drink tons of milk. Eat foods you enjoy even if they are a little unhealthy (in moderation)The Endomorph Body Type. The endomorphic body type is the complete opposite of an ectomorph. This individual will usually be larger in appearance with heavier fat accumulation and little muscle definition. They find it hard to drop the weight even though they try several diets or workout programs. Common Endomorph Characteristics Include: Large amount of fat accumulation. Often fatigue easily. Insatiable appetite. Try various diet and exercise programs to failure. Cannot seem to drop weight. Eat larger meals or several smaller sized meals. Low muscle definition due to adipose tissue. Larger frame. Notable Endomorphs: Examples of male endomorphs include: Philip Seymour Hoffman. John Goodman. Luther Vandross. Jack Black. Wayne Knight. Examples of female endomorphs include: Jennifer Hudson. Jennifer Lopez. Queen Latifah. Oprah Winfrey. Beyonce Knowles. Endomorphs Training Tips: Train in the 1. Take 3. 0- 4. 5 second rest periods between sets. Do as much cardio as possible! Do compound lifts to burn more calories. Endomorphs Dieting Tips: Portion your meals appropriately- 1 fist size equals one serving. Eat 3. 0- 4. 0% carbohydrates. Eat non processed foods and get whole grains. Eat tons of vegetables to keep you full. Drink plenty of water to keep you full. Don’t flash diet (cut out things cold turkey)Divide your daily caloric intake by 5- 6 meals. Take in 2. 00- 5. The Mesomorph Body Type. Everyone recognizes the mesomorph. He is the high school jock that seemed to put on muscle just by looking at weights while also maintaining a very lean physique. The mesomorph is somewhat in between the ectomorph and the endomorph and as such, display qualities from both. He has a larger frame (bone structure) as the endomorph does, but a low body fat percentage as the ectomorph has. You could say this is the aspiring body type that everybody wants. Common Mesomorph Characteristics Include: Symmetrical build. Wide shoulders. Small waist. Low body fat. Large musculature. Seems to put on muscle easily. Seems to burn fat easily. Eats in moderation. Notable Mesomorphs: Examples of male mesomorphs include: Arnold Schwarzenegger. Sylvester Stallone. George Clooney. Bruce Willis. Mark Wahlberg. Examples of female mesomorphs include: Jennifer Garner. Tina Turner. Halle Berry. Angela Bassett. Anna Kournikova. Mesomorph Training Tips: Training in the 8- 1. Enough cardio to stay lean but not a ton. Mesomorph Dieting Tips: Keep carbohydrates at 4. Portion meals by balling up your fist – that’ 1 portion size. Break meals into 5- 6 smaller meals throughout the day. Eat enough calories to maintain muscle mass. Body Type Combinations: Now it is not only possible that you are a combination of the above three body types, but probable! Think about it, what are the odds taht you fit exactly into one of the three types perfectly? You are most likely able to identify yourself with one over the other two, but you still might have qualities of some of the others. The three basic body types. In fact, it is rare to be one of the “pure breeds”. Being purely ectomorphic and short will put you at a great advantage to do professional horse racing as a jockey while being a pure endomorph might set you up for sumo wrestling. The negative stigma of body types is only there if you let it. There are many advantages pure breeds have over individuals compromised as a combination. For instance the diagram below shows a pure ectomorph on the left leading up to a pure mesomorph on the right. The combinations exist in between the two body types. You are most likely a combination of the three body types rather than a “pure breed”Changing Your Body Type. If you are one of the many who is looking to make a transformation from one body type to another, let me say it will be a tough journey – But entirely possible! You will need to start a new lifestyle complete with nutrition and exercise. Directlyfitness. com is planning on releasing an all encompassing guide and plan to build muscle and lose weight to be released summer of 2. If you are interested please sign up for our free newsletter as our subscribers will have the first chance to purchase the product! You may also find that supplementation can help achieve quicker results than just diet and exercise alone. If you are looking for a good way to improve muscle tone and decrease body fat, please consider this protein powder. Alternatively you can achieve great results with fat burners. We sell a powerful fat burner called Torrid FX if you are interested in losing weight and improving energy as a primary goal. Hopefully this quick intro into the three different body types will help you succeed in your fitness goals! Ectomorphs, mesomorphs, and endomorphs must follow a very different regimen to see success. Leave a comment below if you have already had success in your transformation so others may benefit! Like this information? Maybe your friends will too! How To Gain Weight Fast. Let me guess. You want to know how to gain weight fast, don’t you? Well, as a guy who used to be 5’1. I know EXACTLY how you feel. While it seems like most people are interested in weight loss, there are actually TONS of men and women out there who have the opposite goal. We are the ones who are either too skinny or underweight for our liking and need a proper weight gain diet to fix it. In most cases, people like us want to know how to gain weight because we’re looking to build muscle. We might call it “gaining weight,” but what we’re really looking to gain here is muscle, not fat. In other cases however, some people don’t care what that weight is. Muscle, fat, or a combination of both. Like I said before, I know this first hand. My genetics are that of the typical ectomorph, which is the “skinny body type” with the thin bone structure and super fast metabolism that makes gaining weight even harder. However, I’ve still managed to gain weight just fine. Well, all it takes are 3 simple steps. All we need to do now is get each step just right. But, above all else, calories are BY FAR the most important aspect of a weight gain diet. This is known as your calorie maintenance level. If you eat less calories than this amount, you lose weight. However, guess what happens if you eat more calories than this amount? You create what’s called a caloric surplus. That’s honestly all it takes, and that’s honestly the one true requirement of a weight gain diet. Which means, if you’re not gaining weight now (or in the future), the problem 1. Simple as that. How Many Calories Should I Eat Per Day? This brings us to the most important question of all. In order to gain weight, you need to eat MORE calories than this amount. How much more? Well, in most cases, you should eat 3. Since most people want the weight they gain to be muscle and NOT fat, this is the ideal amount of calories that I would recommend. Any less and you won’t be gaining anything. Any more and you’ll end up gaining way more fat than muscle. So, whatever maintenance level the calculator estimated for you, just add 3. For example, if your estimated maintenance level was 2. If your calorie intake is indeed accurate, you should end up gaining between 0. To make sure this is happening correctly, weigh yourself at least once per week (always first thing in the morning on an empty stomach) and make sure weight gain is taking place as fast as it should be. If it is, then you’re perfect. If you’re gaining weight slower than you should be (or just not at all), you need to add an additional 3. If you’re gaining faster than you should be (which would mean too much fat is being gained), you need to reduce your calorie intake by 3. Whenever you end up gaining weight in that ideal range of 0. Keep eating that amount of calories. Now, while most men and women who want to gain weight want that weight to be muscle instead of fat, there are some people who just want to know how to gain weight of any kind as fast as they can (even if it is fat). In these rarer cases when you don’t care if you gain fat, muscle or both, a more aggressive weight gain diet can be used. Specifically, eat 5. However, since most of us want to avoid gaining fat and only gain lean muscle instead, 3. I’d recommend for most people. Step 2: The Rest Of Your Weight Gain Diet. Now that your calorie intake is all figured out, you already know the big secret of how to gain weight. That’s literally the one and only thing you need to do. Of course, you probably still have a bunch of questions about the rest of your weight gain diet. Let’s quickly cover them all right now. Specifically, eat between 0. So, if you weigh 1. Common high protein foods include chicken, fish, turkey, meat, eggs and of course protein supplements. Eat enough fat, especially the essential fatty acids. About 2. 5- 3. 0% of your calorie intake should come from fat, with the majority of it coming from healthy sources like fish, nuts and olive oil. Even more importantly, make sure are getting enough of the Omega- 3 fatty acid found mostly in fish oil supplements. Get the rest of your calories from carbs. After you’re getting enough protein and fat, the rest of your diet will be comprised of carbs. The majority of your carb intake should come from natural, nutrient- rich foods like fruits and vegetables, brown rice, beans, potatoes, and most whole wheat/whole grain products. Of course, since weight gain is your goal, foods like white rice and pasta can be eaten as needed to reach your ideal calorie intake. Don’t waste your money on useless supplements. No matter what they claim, 9. The only supplements that I’d recommend are protein powder, fish oil, multivitamin and creatine. Eat a proper post workout meal. How you organize the meals in your weight gain diet is entirely up to your own preferences. However, the one important tip worth mentioning is to eat a proper post workout meal. I explain how to do that here: Post Workout Meal Step 3: A Proper Workout Routine. While a proper weight gain diet (specifically eating enough calories) is the only real requirement for how to gain weight, there is a second requirement that exists if you want to make sure the weight you gain is muscle and NOT just fat. I’m of course talking about a proper weight training workout routine. In order to get the best muscle building results possible, you MUST combine the type of weight gain diet I just explained with a workout routine that is designed specifically for building muscle quickly and effectively. If you don’t, you’ll just gain fat. If you don’t mind just gaining fat, then feel free to use the diet by itself without a workout routine. But if you want to build muscle and not just get fat, a proper workout routine is REQUIRED. So, what is a proper muscle building workout routine? Well, explaining all of that here would be way too much for one article. So, for the full details of creating the best workout routine, check out my articles about workout routines and how to build muscle. Men, women, young, old. Eat enough calories per day, make sure you’re gaining as fast as you should be, get the rest of your diet and workout routine right, and do it all consistently. Now, it’s still possible that you’ll have some additional questions about designing the weight gain diet and muscle building workout that will work as effectively for you as possible. You may also just want some help doing it. Well, after nearly 1. I’ve finally created the solution. It’s called The Ultimate Fat Loss & Muscle Building Guide, and in it I provide every additional answer, detail and fact you will ever need to get the best results as fast as possible. It contains the proven diet and workout system I’ve used to help countless men and women gain weight, build muscle and completely transform their bodies. Ready to do the same? Then go here to learn all about it: The Ultimate Fat Loss & Muscle Building Guide.
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November 2017
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