Where to start?
Body recomposition: Body recomposition is an approach to building muscle and losing body fat simultaneously with the help of strategic eating, diligent training, and meticulous planning.
Metabolism: Metabolism is the process of chemical reactions that occur within each cell of our body by which food and drink we consume change into energy.
Calories: The amount of energy released when food or drink breaks down in our body is measured in calories, it is simply a standard unit for measuring energy.
1. Ectomorph’s diet & training
Diet – “The best diet for an ectomorph is one that is higher in carbohydrates and high in calories.”
Ectomorphs can enjoy flexibility in their food selection, they can eat simple carbohydrates, complex carbohydrates, proteins, and healthy fats as per their hunger. Because an ectomorph’s metabolism is fast that means they may need more food to constantly stay energized, plan 5 to 7 meals a day.
Nutrient requirements can vary among ectomorphs when influenced by age, gender, muscle-to-fat ratio, physical activity level, hormone functions, etc., but still, it is recommended that ectomorphs must get most of their daily calories (up to 60-70%) from carbohydrates only with recommended minimum protein and fat ratios spread throughout a day.
Ectomorphs who want to gain weight must eat more calories than their maintenance calories. Consuming 300–500 calories more than the body burns daily is usually sufficient for steady weight gain.
Training – Ectomorphs will benefit from big movements or compound exercises that involve lifting weights like squats, bench presses, deadlifts, and bodyweight exercises. Engaging in this type of training, where muscles work against resistance proves to be highly beneficial for improving strength, endurance, and muscle development.
Ectomorphs may benefit from a slightly higher training frequency, training each muscle group more frequently throughout the week can stimulate muscle protein synthesis. Surplus calorie intake and a well-planned weight-training routine will surely add more muscles to your body.
2. Endomorph’s diet & training
Diet – As endomorphs tend to have a higher percentage of body fat, initiating visible changes requires a reevaluation of their dietary habits. The fundamental key to achieving optimal results for individuals with an endomorph body type lies in controlling and adjusting their eating patterns. A strategic approach begins with calorie management, where reducing daily calorie intake below maintenance levels becomes essential.
Calorie counting is an effective method, especially when the goal is to lower body weight. The focus should initially be on making mindful food choices. Food choices must be taken care of first, stop eating simple carbohydrates like sugars, bread, cakes, energy drinks, white rice, and over-processed foods. Anything that the body breaks down easily is not the recommended food item for endomorphs. Instead, incorporating complex carbohydrates such as whole wheat pasta, brown rice, oats, and quinoa is recommended.
Protein foods like lean meat, eggs, and fish are great for endomorphs because it takes more time for the body to break down complex carbohydrates and proteins, resulting in increased calorie expenditure and prolonged satiety. Also use healthy fats like olive oil, fish oil, avocado, peanut butter, and almond butter, and ditch all refined oils, palm oil, and butter from your diet.
Are endomorphs fat?
Using the term “fat” to describe an endomorph can be misleading and doesn’t consider the complexities of body composition, genetics, or overall health. It’s more accurate and respectful to refer to endomorphs as individuals with a body type that may have a higher tendency to retain fat, without attaching negative judgments.
Training – “Endomorphs need to put more effort in their training than anyone else”
a) Strength Training: Building muscle isn’t just about looking strong (though it does!), it’s about revving up your metabolism. Muscle tissue is metabolically active, meaning it burns more calories than fat tissue, even when the body is at rest.
The more muscle you have, the more calories you burn throughout the day, without even trying. This can contribute to weight loss and fat management goals over time. So grab some weights and watch your fitness goals come alive. Remember, consistency is key – so get ready to feel strong, confident, and awesome!
b) Cardio Training: Feeling like your body needs a little extra calorie-burning boost? Cardio activities like walking, hopping, hiking, jogging, cycling, rowing, running, or swimming is your key to unlocking that fat-burning furnace inside. It’s a steady-state training that boosts your metabolism, burns more calories, and reduces total body fat.
c) High-Intensity Interval Training (HIIT): It’s a fitness protocol, especially for individuals with an endomorph body type. The training method involves alternating between short bursts of intense exercise movements that can push the heart rate up to 80 to 90% of your maximum heart rate, followed by periods of lower-intensity exercise or short rest times. HIIT burns major calories in a short amount of time, and even keeps your body torching them long after you’re done! Plus, it’s fun and keeps things exciting with different exercises. Start slow, gradually build up, and watch your fitness goals come alive.
Build a routine mixing various training methods, like strength training for power, cardio for endurance, and HIIT for a quick burn – like the ultimate fitness buffet! As you get stronger, spice it up with new exercises and tailor it to your goals. You’ll be surprised how much fun (and results!) a diverse workout brings.
3. Mesomorph’s diet & training
Diet – A well-balanced diet rich in protein, carbohydrates, and fats that include lean meat, low-fat dairy, vegetables, fruits, healthy fat sources, and whole grains. Aim for a 50/30/20 split of protein, carbs, and healthy fats, following this type of food pattern will give you lean muscles.
Some good food choices are chicken, fish, turkey, whole wheat, oats, quinoa, green leaves (any), fibrous fruits, and vegetables like broccoli, mushrooms, asparagus, and sweet potatoes. Mix various food items in your diet plan and shuffle the choices every day.
Training – Limit your cardio to 15 to 20 minutes; our focus is more on building muscles as mesomorphs are already low in fat. Strength training with big compound movements like squats, deadlifts, bench presses, dumbbell presses, and military presses will help in muscle growth and reduce excess fat too.
With weight training it is also recommended to do bodyweight exercises like push-ups and pull-ups, it’s said if you can pull or push your body weight that means you have enough strength to perform various heavy exercises easily. Try drop sets, supersets, giant sets, and slow and fast tempos to get the maximum benefit.
