Updated: May 19, 2020
Everybody is different. So we need to know which one is our body type to be able to adapt an exercise routine, and an adequate meal plan.
Here are the three main types to know:
The first one is called Ectomorph: Think in your "thin/skinny" friend that is always eating a lot, and looks always the same. That one that you say "lucky you!", but it's not good luck for him/her.
This body type is thin and slender. It has low body fat, and muscle mass. They have a high metabolism. Their muscles are long, and thins; their joints/bones are small. It's hard for them to gain weight.
If you fit in this type and you want to keep up your muscle mass, try to follow these advices:
Your diet should be between 50-60% carbs, 20-25% proteins, and 20-30% fat.
Don't try fasting. If you fit into this category, you need to keep a good food intake.
Actually, make sure you have multiple meals throughout the day, around 5 to 6 times a day.
Make sure you hit your protein intake goal. Otherwise, your muscle won't recover from exercise, and you will lose your progress or your work.
Get a good carbs-heavy meal before workout. Drink your protein in the first 30 minutes after your workout. Or get a high-protein meal.
Do a low effort cardio just as a warm-up for no more than 15 min.
You need a short workout. Keep it under 1 hour. After 45 min of exercising, this body type runs out of energy. You don't want to start depleting your reserves due you want to build up muscle to gain a little bit of weight. Drink some BCAA's to make sure you're having some mid-workout fuel. Short workouts, but stay away from HIIT!
Easy into weight training if you're new. Try to do 8 to 10 reps. Start with your own body weight if you are new.
Compound exercises are highly recommended. Do them first, when you have more energy.
This body type is more prone to injuries, so proper form is extremely important here.
REST: between 2 to 3 minutes during each set for full muscle recovery. This is key!
More rest! At least 1 to 2 days to rest your body for a full recovery. Ectomorph is sensitive to recover, so they need proper sleep to see a difference in the results.
You might feel fatigued or "hangry" because this type depletes the carbs fast. So, keep snacks in your gym bag.
The second type is called Mesomorph: Think in your "athletic/muscular" friend, that maybe with no too much effort, looks lean and fit.
This body type is easy to gain muscle, and lose fat. They look very athletic, and they have regular metabolism. They are normally very strong. Genetically, they are gifted for bodybuilders.
If you fit in this body type, you should:
Keep a balanced nutrition: 40% carbs, 30-40% protein, and 20-30% fats.
This body type is used to be active. A decrease in your lifestyle activities will lead you to gain a little weight.
Mesomorphs see results very quickly.
You can do HIIT, and or a heavyweight training pushing until failure, or 10 to 12 reps.
Change up your routine to avoid plateauing since your body adjusts easily. Do this every 7 to 9 weeks.
Train 4 to 6 days. Stay active! Even if it is just a walk, ride on a bike, or light body weight training.
This body doesn’t need too much rest for a full recovery.
Now, the third type, is called Endomorph: Think now in your "curvy" friend that says "I breath, and I gain weight".
This body type gains weight easily, not only on muscle mass but in body fat too. They tend to store fat very easily (the muscles are hidden under). Their bone structure is wide. They have really good flexibility. Men are typically bigger in chest and arms, while women are bigger on the bottom. Both gain belly fat the same. They lose weight slow and gain it quickly. They have a slow metabolism. They process very good protein and fats.
If you fit in this type of body, you might consider:
Follow high protein nutrition: 40-45% protein, 30-40% of fats, and 25-30% of carbs. Try to stick to this, and follow it up. If you go over you will gain weight.
You can try fasting. Just watch out for some details. (I'll write a post with more info about this. Primarily, for women).
Just make sure that your fat intake is a healthy one (avocado, nuts, olive oil, coconut oil, etc.).
Sometimes, proteins are combined with fat, like steak. This has an unhealthy fat (saturated). So, I would recommend, try meats with more limited fat like chicken breast, or salmon which contains good fat.
Make sure you don't exceed your carbs. Endomorphs are sensitive to carbs due to their poor insulin sensitivity. This will make you store fat instead of using it as fuel for your body.
I would suggest getting your carbs before your workout so you get rid of any excess during your routine.
Try to avoid processed carbs all time but most specific before bedtime. Choose your carbs from veggies. The more processed is your carb, like white sugar, white bread, the more it will spike your insulin.
I'm sorry to say this but avoid alcohol! If anything, go with straight alcohol like vodka.
Try to improve your cardio. Normally, this type of body, have low cardio endurance.
You can try explosive exercises since this type have good muscle endurance. Do HIIT 2 to 3 times a week. Make sure your form is proper, so you avoid injuries from the high shock of jumps, i.e.
Do strength training. Use weights that let you do 15 to 20 reps. If you're looking to add muscle definition, do less, 10 to 15 reps. But, if you're looking for shed, keep your body lean, do high reps.
Short rest between sets. Between 30-60 seconds.
Things to consider:
You can be a mix of 2 body types. Just keep an eye on how is your body doing.
Don't be obsessed with calorie count all the time. You will learn how your body behaves depending on what do you eat and how much.
If you are Endomorphic and you exceed one day in your carbs, or you missed the gym it's OK. Nothing is going to happen. Shame and guilt are not welcome here. It's all about being balanced and knowing what it's good for your body and health. As long as you don't live an unhealthy and careless life, you're good to go.
If you are Ectomorph and you didn't hit your calorie intake, you missed the gym, or you didn't go hard at the gym. The same, no problem at all buddy. You will be fine.
The way we look, doesn't determine who we are as persons. All body types are perfect for each one. Just keep your body safe (it is your soul home) to live a better and happy life. It's all about quality, not quantity.