There are three body types that you need to be aware of. Once you read through this, my intention is for you to understand which body type you are and what you need to do to get in the shape you want.
1.) Ectomorph.
The ectomorph body type is best described as thin, slim, stalky, and slender. These are the people you see who walk around looking like a “toothpick.” They are the “hard gainers.”
They can eat 2 burgers, 3 slices of cake, one donut and you wonder where it goes.
I know, life can be unfair because they can eat a lot and not gain any weight right? Wrong! For an ectomorph, this can be dangerous.
Most people wonder, “How did he die from a heart attack if he was skinny? He was always playing sports and was active.”
The first thing that most ectomorphs absolutely need to understand is that they can be very vulnerable to health issues if they can’t see what they look like inside their own bodies. The years of overeating, consuming excess meats, excess sugar, and salty food.
The issues that ectomorphs face is gaining and maintaining the weight they put on. They think that if they eat a lot of anything, they can’t gain weight.
Which is partially true in any case, when you eat in a caloric surplus, you will gain weight. But what kind of weight is the important question?
Food intake.
Ectomorphs need to be in a caloric surplus. Which means they need to be eating more than what they burn to maintain or gain the muscles they desire. If for example, you are 120 lbs and your goal is to gain 20 lbs, your protein intake should be around 144 grams. If you are trying to gain muscle mass, your goal should be 1.2g protein times your bodyweight.
Avoid too much processed food, avoid alcohol, and avoid dairy.
Workout.
Ectomorphs need to focus most on heavyweight training. That means the traditional 8-12 reps to gain muscle. You need to always challenge the muscle so that it can grow! Drink a protein shake right after a workout. It is crucial to also have a meal plan if you are trying to gain weight. Avoid excess cardio so that your workout won’t be a waste.
The most important thing is to be patient. muscle building is not as easy or fast as fat burning.
Recommended supplements:
2.) Mesomorph.
The “athletic” ones. Mesomorphs can easily lose or gain weight. If they desired a great physique, they can manipulate their food intake any way they want and achieve their body a little bit easier than others.
Mesomorphs also need to be careful about what they eat. I personally know a few people who is a mesomorph and when they messed up their metabolism (yes, you can mess up your metabolism), they gain or lose a significant amount of weight.
Food intake
Depending on what your goal is, you can manipulate your macros to align with your goal weight.
Workout
To gain muscle, the traditional 8-12 reps will be effective enough for you to gain muscle mass. Make sure you focus on progressive overload though. Always challenge your muscles.
To reduce fat, stick to slow pace cardio. Slow pace cardio typically focuses on reducing excess fat around the body.
Recommended supplements:
Orgain – Peanut Butter Chocolate
3.) Endomorph.
Endomorphs are the “heavy set” individuals. They are the ones who have a very hard time losing weight. They gain 10 lbs just looking at chocolate cake.
Some endomorphs who successfully lose weight typically gain it back as soon as they are just slightly off in their diet.
These types of people usually are set in their ways thinking, “I will never lose weight” or, “Obesity runs in my family.”
When you think that it runs in your family, you will automatically just close yourself off from the possibility of you achieving the best shape of your life.
Now, I understand that you have “tried everything”, but you haven’t. Otherwise, you would have lost all the weight.
Food intake.
Endomorphs need to be in a caloric deficit most of the time. Whole foods will be your best friend.
Avoid bread, dairy, alcohol, and too much meat.
Workout.
HIIT (High-Intensity Interval Training) will be the go-to workout for you. Keep your heart rate up and your feet moving. You must be active and avoid excessive sitting. If you rely only on your diet, it will take a lot longer to lose the weight at the rate that you want.
Recommended Supplements:
CLA 1250 – Maximizes fat loss
Lean1 – Maximizes fat loss while maintaining muscle mass
