Know your body type
The human body is categorized by three distinct body types, ectomorphs, endomorphs, and mesomorphs. We all fall into one of these three categories. Your body type is the hand which you were dealt – some of us were born lean, some were born fat, but we all have the ability to shape our bodies. What you do with it is completely up to you.
Genetics determines what type of body we have, but don’t let genetics have the final say. There are things you can do to fight back.
The same kind of training will not work for every body type. Just as different plants require differing amounts of water and sunlight, differing body types require different stimuli in varying amounts. No one program can effectively train all three body types. Some people need lower reps, and more rest, while others need higher reps and shorter rest periods. It all depends on you and your body.
Let’s take a look at the different body types and what type of training is best suited for you.
Herewith a quick guideline for ideal nutrition and training according to body type.
As an Ecto, you need lots of calories to keep up with your fast metabolic rate. Strength train with heavy weights and keep the sessions short to build lean muscle. Ectos can handle a high carb diet much better than the other body types. The general macro breakdown is about 50-60% carbs, 20-30% protein, 10-20% fat.
Endomorphs should limit carbs to a minimum as they tend to be more insulin dominant. Meaning they can store muscle and fat tissue easily. A high carb diet will most likely lead to weight gain. Try for 25% carb, 35% protein, 40% fat. Consume most carbs within the anabolic window(1-2 hrs post workout) to help replenish muscle stores (glycogen) and not metabolize into fat.
Mesomorphs are the genetically gifted – they gain muscle and lose fat with much more ease. Mesos have success with various different exercise programs and respond very well to a basic strength training program. Macros should be balanced evenly around 30-35% of carb, protein, and fat.
Knowing your body type will help you achieve your fitness goals.
Use the info as a framework to see what works the best for your body. We are all different and need experimentation to find out what is the prefect fuel for our body types.
By Letitia Kleynhans