Joining a gym or a sport is the first step to your fitness goal but that’s just half the battle won. But you will realise that a lot of the things that are working for others are simply not working for you. My answer to that is everybody is different , what works for one might not work for the other but years of research has figured out that a lot of it depends on body types as well How long do you take to recover after a session? Why are other people lifting more than you? How are others losing more weight? Looking and feeling fitter?
We’ve prepared a body type nutrition and training guide to help you find your body type and train with it.
Mixed Body types , it is not an exact science after all , One formula can not fit all!
It's important to remember that these body types aren’t finite and most people will have a combination of two of the body types. For example, a person is classed as an ectomorph if ectomorph traits dominates over mesomorph in their body build.
It is too simplistic to say that an ectomorph is a 'typical skinny guy', as an ectomorph with high body fat is still an ectomorph - just an overweight one. However, they typically have a light build with small joints and long limbs. A thin face with high forehead and receding chin coupled with narrow shoulders and chest are classic signifiers.
If you're an ectomorph
You may find it hard to make gains when trying to put on size. Your fast metabolism burns up calories very quickly, so having enough excess calories in your diet to create new muscle is going to be tough - tough, but still achievable. You should keep your workouts short, intense and focused on the large muscle groups in the legs, back and chest. Ectomorphs may find it best to eat before bed to prevent muscle catabolism as they sleep. Generally, ectomorphs have an advantage when wanting to look leaner as they can lose fat more easily.
A mesomorph is a natural bodybuilder. They couple a large bone structure with big muscles in a naturally athletic physique. Because of their physical characteristics, mesomorphs are naturally strong and they also find it quite easy to manipulate their weight.
If you're a mesomorph
You'll respond well to weight training and if you have these characteristics you will see gains very quickly, especially if it is your first time following a tougher routine. The downside to being a mesomorph is they gain fat quicker than ectomorphs, so a combination of weight training and cardio sessions can be productive.
This is the final body type classification and it describes people who are solid, but generally soft. Endomorphs tend to be short with thick arms and legs, while they have strong muscles - particularly quads and hamstrings.
If you're an endomorph
You will find that it is easy to build muscle, but hard to make lean gains. To keep fat levels to a minimum, you should ensure you get a high proportion of your calories from protein and supplement weight session with cardio. Endomorphs often find that they are naturally efficient at compound leg exercises like the squat.
Body type nutrition and training plans are a great way to guide your training and help you stick to a schedule. MetalcarvedFitness has beginners and intermediate training plans created by our experts that are tailored to your goal. Print these off or take them to the gym on your smart phone to follow and push you to your limits. Stay well hydrated during your training sessions, preferably using water during shorter intensive sessions and an isotonic drink for sessions lasting over an hour (to replace lost electrolytes primarily salt, that have been sweated out).