Knowing which one of the 3 body types below is closest to your body type will help you with planning your journey. Most of people will fit into one of three categories below, I recognize that there are a wide variety of shapes and sizes even within these categories.
If you were body type 1, 2, 3 you fall in the Endomorph range: Big, high body fat, often pear-shaped, with a high tendency to store body fat
If you were body type 4, 5 you fall in the Mesomorph: Muscular and well-built, with a high metabolism and responsive muscle cells
If you were body type 6, 7 you fall in the Ectomorph: Lean and long, with difficulty building muscle
Now that you know your body composition I hope it is freeing to you because it gives you something to concentration on in a good way—lean body mass. No matter what the scale says, if you're in a healthy body-composition range, you're all good! How freeing is that? Your ideal body composition depends on your goals.
It’s no secret women naturally have more fat than men, women have a greater amount of crucial fat (fat needed for bodily functions, from forming reproductive tissue to aiding the absorption of vitamins consumed in different foods). The body-fat ranges for optimal health are 14% to 30% for women and 6% to 25% for men. Please don't get too hung up on trimming every little ounce, however. If you're at the lower end of the body-fat spectrum but your fitness level falls under general fitness or athlete, you're not going to gain performance benefits by focusing on fat loss. And you might just make yourself sick.
So first, let’s go a little deeper and get a little more detail concerning the different body types.
01-Body Type Endomorph
If you are an Endomorph
You are generally softer and rounder and tend to store fat easily.
As an Endomorphs body type at times you are likely to feel like they drew the short straw. Since Endomorphs naturally tend to have curvy, fuller figures and struggle to keep their body-fat percentage in check. The most difficult challenge for some endomorphs is to find out that they are in fact an endomorph. Once you know you are an endomorph, you know that you were born this way. You know the phrase big boned. It can be difficult to come to the realization that you are likely to gain weight very easily. Now that you know you have the type of metabolism that is not very forgiving. You can focus on what to do. Realize, this doesn't mean you are destined to be overweight or even obese. As an endomorph, you have to make a mindful, concerted effort to do the things your body should be doing for you automatically. If your body isn't instinctively telling you to move more, you have to make sure that exercise is part of your daily routine. If you are following my plan that not a problem. If your metabolism is sluggish, you need to eat the right foods that will fire up your metabolism. If you are following my meal plan again that’s not a problem. Training-wise, high-intensity activities such as HIIT, as are weight training and moderate endurance training. As an endomorph, eat good quality fats and protein and limit your carbohydrate intake to maximize body composition (lean-mass gain, body-fat loss) and to control insulin and blood sugar.
Metabolic Characteristics of an Endomorph
From a metabolic perspective, endomorphs usually have some degree of carbohydrate and insulin sensitivity. High-carb foods are quickly converted to sugar in the bloodstream and are more likely be stored as fat than be burned for energy. As a result, many endomorphs have a higher body-fat percentage, putting them at greater risk for of developing diabetes, infertility, and certain forms of cancer, gallbladder conditions, heart disease, diabetes, hypertension and depression. Fortunately, hormone imbalances can be prevented or corrected with a nutrition and fitness program that achieves a reduction in body fat.
Diet and Weight Loss
Because endomorphs tend to be carbohydrate and insulin sensitive, the best nutrition plan for this body type focuses on an even distribution of macronutrients, with carbohydrates coming mostly from vegetables and smaller amounts of unrefined, high-fiber starches, like quinoa and Hemp Seeds. Stay away from the bread, cereal, cracker and cookie aisles of the supermarket! Aim for a macronutrient distribution close to 30 percent carbs, 35 percent protein and 35 percent fat.
Better Breakfast Choice
Starting the day with a high-protein breakfast is a great way to jumpstart metabolism and keep insulin levels from skyrocketing. No Excuses!
Sign up today to start your journey. See sample meal plan and workout plan
Large Smooth Herbed Eggs
5 egg whites
2 TBS heavy cream
1 tsp minced fresh rosemary
Pinch of salt and black pepper
1 ounce goat cheese, crumbled
1 medium apple
In a bowl, mix together the eggs, egg whites, cream, and rosemary. Coat a nonstick pan with cooking spray and place over medium heat. When hot, add the egg mixture, salt, and pepper. Scramble until the eggs are cooked through. Mix in the goat cheese.
Serve with the fruit on the side.
Small Chef Salad
3 cups shredded Romaine lettuce
½ cup cucumber, finely chopped
1 tomato, chopped
9 baby carrots, finely chopped
1 hard-boiled egg, quartered
3 tsp extra virgin olive oil
2 TBS red wine vinegar
½ slice Swiss cheese, cut into strips
½ slice provolone cheese, cut into strips
3 ounces roasted turkey, sliced
Place the lettuce on a plate and top with the cucumber, tomato, carrots, and egg. Drizzle with the oil and vinegar. Top with the cheeses and turkey.
Small Peanut Butter Cake Batter
1/3 serving vanilla protein powder
1 TBS powdered peanut butter
1 TBS peanut butter
2 TBS ground flaxseeds
2-4 TBS water
In a small bowl, mix the protein powder, powdered peanut butter, peanut butter, and flaxseeds with a fork. Once the peanut butter is thoroughly mixed, begin adding water, 1 TBS at a time, until the consistency is that of cake batter.
Small Grilled Chicken Salad
3 ounces boneless, skinless chicken breast
1 TBS sliced or silvered almonds
4 cups baby spinach
½ cucumber, chopped
1 tomato, chopped
1 ounce sharp cheddar cheese, cut into small cubes
1 TBS extra virgin olive oil
1 TBS balsamic or red wine vinegar
1 pinch Salt and black pepper
Season the chicken with salt and pepper. Place on an outdoor or electric grill and cook until the internal temperature is 165 F. Depending on the thickness of the chicken, the cooking time could range between 5 and 10 minutes. Once the chicken is cooked, remove and let sit for 3 to 5 minutes before slicing (this ensures maximum juiciness).
Meanwhile, in a bowl, combine the scallions, almonds, spinach, cucumber, tomato, cheese, oil and vinegar.
Serve the chicken on top of the salad.
10-minute workout 10 sec of work 10 sec of rest next
Calf raise inside
Calf raise forward
Calf raise outside
Skier Swing R
Skier Swing L
Skier Swing D
Pushup hands close - on your knees are fine
Pushup hands stand - on your knees are fine
Pushup hands wide - on your knees are fine
Bent Row R
Bent Row L
Bent Row D
Bent Flys R
Bent Flys L
Bent Flys D
Bent Tri R
Bent Tri L
Bent Tri D
OverHead Press R
OverHead Press L
OverHead Press D.
To start a program that's right for your body type: See Below.
02 -body type
If you are a Mesomorphs
Characterized as naturally muscular with a moderate frame, mesomorphs have medium-sized bone structures. They are well-proportioned with wider shoulders and a narrow waist, and typically have low body-fat levels. Of the three body types, mesomorphs are the best for bodybuilding as they are naturally strong and can lose or gain weight easily.
Male and female mesomorphs looking to build muscle or lose fat have a genetic head-start in reaching their goals. They quickly respond to strength training. However, mesomorphs can be prone to weight gain and need to focus on diets that are well balanced and a well-rounded training program to achieve a lean physique.
While mesomorphs are genetically inclined to build muscle, if your goal is to stay lean and slim, concentrating on the correct diet and cardio is imperative.
The calorie needs of a mesomorph are slightly higher than other body types, due to their higher ratio of muscle mass. Muscle require more calories to maintain fat. While all body types need carbohydrates, protein and fat, mesomorphs seems to respond better to higher-protein diets. According to research mesomorphs respond best when their plates are divided into thirds: one-third protein, one-third vegetable (or fruit) and one-third whole grain (or healthy fats).
Including small amounts of protein in every meal helps with muscle repair and building. Excellent protein sources include eggs (whole or whites), chicken, turkey, fish, beans, lentils, Greek yogurt and protein powder.
Carbohydrates are just as important, as the body requires glucose for energy production as well as glycogen resynthesis after exercise. Mesomorphs should mix up their carbohydrate choices to include vegetables, fruit and whole grains, such as quinoa, brown rice and oatmeal. These carbohydrate examples provide belly-filling fiber as well as antioxidants and phytochemicals that help repair exercise-induced muscle damage. Choose seasonal and colorful fruits and vegetables, and make sure to choose organic if it is one of the Dirty Dozen.
Healthy fats, such as nuts, seeds, avocado, coconut oil and olive oil, round out a healthy diet as they contain inflammatory compounds and help promote satiety.
Mesomorphs often can lose weight quickly when following a meal plan that is higher in protein and lower in carbohydrates, and when they are getting plenty of exercise. However, mesomorphs gain weight just as quickly if their eating plan contains too many calories from high-sugar foods.
Sample Meal Plan:
¼ cup shredded Cheddar cheese
2 slices all-natural turkey bacon
1 tsp olive oil
1 cup fresh raspberries
¼ banana, sliced
Coat a nonstick pan with fat-free cooking spray and place over medium heat. Crack the eggs into the pan. Cook until the whites harden and the edges begin to bubble. Using a spatula, flip the eggs over one at a time. Top with the cheese and cook until the edges of the yolk harden but the middle is still liquid.
Meanwhile, place the turkey bacon and olive oil in a frying pan over medium-high heat and cook until done.
Enjoy the raspberries and banana on the side.
Lunch -Small Turkey Meatball Bowl
¾ lb ground turkey
2 TBS flaxseed meal
2 TBS tomato paste
½ medium onion, finely diced
3 cloves garlic, minced
3 TBS grated Parmesan cheese
1 TBS dried oregano
1 cup dried parsley
3 TBS extra virgin olive oil
8 ounces mozzarella cheese, cut into small cubes
2 tsp Salt and black pepper
10 plum tomatoes, chopped
¼ cup fresh basil
1 TBS balsamic vinegar
Preheat the oven to 400 f
In a bowl, combine the turkey, flaxseed meal, tomato paste, onion, garlic, eggs, parmesan, oregano, parsley and 2 TBS of the oil. Thoroughly mix the ingredients. Roll the mixture into 12 meatballs.
Place on a baking pan and bake for 17 minutes or until the juices are clear or the internal temperature is 160 F
Meanwhile in a bowl combine the mozzarella, tomatoes, basil, vinegar, salt, pepper, completely coating the tomatoes and cheese.
Serve the meatballs with the tomato-mozzarella salad.
Small Nuts and Beef Jerky
1/8 cup almonds
1 ounces peppered beef jerky
Large Mediterranean Chicken Lettuce Wraps
12 ounces boneless, skinless chicken breasts
4 tsp extra virgin olive oil, divided
1 TBS dried basil
3 small tomatoes, seeds removed, chopped
2/3 cup crumbled feta cheese
½ red onion, finely chopped
16 pitted Kalamata olives, chopped
½ cup chopped parsley
2 cloves garlic, minced
1 tsp salt
1 tsp black pepper
6 lettuce leaves
Preheat the oven to 400 F
Rub the chicken with the 2 tsp of oil and the basil. Place in a baking dish and roast for 20 to 25 minutes, or until the internal temperature is 165 f. Remove and let cool, the cut into ½” pieces.
In a bowl, mix together the chicken, tomatoes, feta, onion, olives, parsley, garlic, salt, pepper, and the remaining oil. Portion onto the lettuce leaves and eat.
1 serving protein powder – 7 Surprising Sources of Protein That Aren't Meat or Dairy
SOYBEANS, QUINOA, BLACK BEANS, CHICKPEAS, LENTILS, HEMP SEEDS, CHIA SEEDS
Sample Training program would be a mixer of heavier weight fewer reps and HIIT workouts, 20 to 30 minutes of Cardio Training three times per week.
Mesomorphs are naturally strong because their muscles are thick and dense. Lifting moderate-to-heavy weights, with limited rest in between sets, two to three days a week is ideal to stimulate muscle growth. Perform eight to 12 reps of three to four exercises for each muscle group. Complete at least three sets of each exercise and rest 30 to 90 seconds after each set. Switching up your weight training routine by using higher reps with lighter weights, adding in body-weight exercises and techniques such as super sets and circuit training, can encourage strength and stamina without building bulky muscle mass.
To start a program that's right for your body type: See Below.
03 - Body type Ectomorph
If you are an Ectomorph
Do you resemble a long distance runner verses a swimmer? Would you describe yourself as long and lean, supple or slim? Is it difficult for you to put on any real muscle mass? If you said, "yes" to any of these questions, then you most likely have an ectomorph body type.
Models who grace the covers and pages of most fashion magazine tend to have an ectomorph body type. In addition to being tall, they have a thin build, long limbs, small joints and thin bones. Many are flat chested and don't have much junk in the trunk. Although they appear skinny, they can actually have higher body fat than one might expect. This body type is what’s known as skinny-fat. Ectomorphs have a difficult time putting on muscle mass because their metabolism has a tendency to run higher than other body types. In the fitness world, we would refer to them as “hardgainers.”
Diet and Metabolism
Ectomorphs have a fast metabolism, which is both a blessing and a curse. A high metabolism makes is easy to get lean, and it can seem as if they can eat whatever they want and not gain weight. However, with age, their metabolisms will slow down, primarily due to low muscle mass, which can result in an unhealthy gain in body fat.
The best diet for an ectomorph is one that is higher in carbohydrates and calories. Approximately 40 percent of calories should come from carbs, 25 percent from protein and 35 percent from fat.
Additional Nutrition Tips
Eat every three to four hours.
Best starchy carbohydrates, fruit and vegetable choices, Nutrient dense snacks
The key is to eat a healthy, well balanced diet rich in nutrients. If you are an Ectomorphs you shouldn’t use your body type as an excuse to eat everything including junk food because of a higher metabolism
An Ectomorph should eat a good Pre- and Post-workout Nutritional snack
List: include oats, brown rice, quinoa, sweet potatoes and potatoes.
include bananas, mangoes, pineapple, papaya, avocado and peaches.
include broccoli, cauliflower, brussel sprouts, beets and carrots, especially cooked in coconut oil or ghee (clarified butter).
include nuts and seeds, as well as nut butters.
Your post-workout meal should be consumed 30 to 60 minutes after your workout. The ideal post-workout meal includes a 3:1 or 4:1 ratio of carbs to protein to help quickly replenish your glycogen stores and repair and build muscle fibers.
Ectomorphs are at a disadvantage when it comes to building muscle and sculpting the body. The goal of toning, sculpting and creating curves on a small, thin frame can be achieved with a dedicated training and nutrition program. All ectomorphs, whether his or her goal is to be a body builder or achieve a healthy, lean and strong body, can benefit from a solid, consistent weight-training program.
Ectomorphs tend to shine in endurance-type activities, so it’s not surprising that many prefer cardio training over weight lifting. The key to stimulate muscle growth is to do the minimal amount of cardio required for general health. Three times a week for 30 minutes is recommended.
To build muscle mass, increase strength and sculpt the body, a simple weight-training routine using heavy weights is critical for the ectomorph. The focus should be on using heavier weights and completing fewer reps for each muscle group.
To start a program that's right for your body type: See Below.