Can’t lose that stubborn fat? Having trouble building some serious muscle?
You may be training for the wrong Body Type. You could be wasting your time in the gym doing the wrong type of training…and you could be making some serious mistakes in the kitchen preparing the wrong foods for your Body Type.
What’s the solution? Read on to find out about your Body Type and the right approach for you to lose fatt and build muscle at
There are three basic Body Types, each with its own specific characteristics. These are
- Mesomorphs and
Once you are able to identify your natural body type, you can specifically target your training to improve your physique. You will be able to add muscle, lose fat, and/or improve your cardio capacity.
Everybody – regardless of gender, race, colour, or creed – falls in one of the categories. Building more muscle and losing fat can indeed be achieved by various training programs, but you can’t, believe me, you cannot directly change the way you look and feel without a proper nutritional plan or more commonly referred to as “diet”.
You can roughly split your efforts into one part training, one part rest and one part nutrition. What you eat and drink is just as important as your training sessions, so are genetics, time, rest and psychology.
If you have a good understanding of the three basic human body types together with some basic knowledge of nutrition and diet, you can design your training around that and achieve great results in transforming your body.
Let’s have a look at the 3 Body Dypes in detail:
Ectomorphs are generally the skinny, lean body typed guys. Their body burns or processes any foods consumed very fast. They have high thyroid function and hormonal output. Ectomorphs have very low body fat percentages and carry relatively little muscle. Many men who are ectomorphs consider themselves to be “hard gainers” and are often confused on the correct approach for adding muscle-mass or size.
Set out your weight training with compound exercises such as the bench press, squat and deadlift, using a scheme of about 5-8 repetitions every set. Consume high carbs because of your naturally fast metabolism.
To gain significant muscle mass Ectomorphs should:
- Incorporate: compound movements and heavy lifting but lesser in frequency.
- Keep: repeat count low, preferably 5- 8 reps.
- Rests: can be longer between sets but keep workouts short.
- Cardio: should not be a priority but done mostly once or twice a week to keep up with stamina.
- Never: Use caffeine especially as a pre workout stimulant.
Mesomorphs have normal thyroid function, fairly high anabolic drive, which means their bodies are testosterone and growth hormone dominating and they have efficient and balanced appetites. Monomorphic guys are blessed with enviable genetic foundation for building muscle and staying lean. If you have this body type you have an efficient metabolism and your body responds well to muscle stimulation and building from weight training.
You fall in as balanced oxidiser, that is your body utilises foods at a pace not allowing too much fat storage or over use of calories leaving you with no fuel for recovery or muscle building.
A Mesomorph’s primary goal is to:
- Perform cardio workouts regularly but no more than three times a week.
- Incorporate intensity techniques like drop sets, pyramiding and forced reps to kick up growth hormones.
- Do selections of compound and single joint movements to hit each muscle group from a variety of angles.
- Don’t over-train. It will weaken your immune system.
- Don’t neglect the importance of rest as a means of recovery from training. It helps to reset and effectively maintain your efficient metabolism.
Endomorphs have a reduced metabolic rate, but there are ways to jump start it into action. Your main goal should be to speed up your metabolism if you fall in this somatotype and want to improve your physique. You may even have fairly dense muscles but cannot see them because of all the fat covering them.
Endomorph’s primary goal is to lose body fat while preserving mature muscle:
- Keep your metabolism high by eating five to seven protein-rich-meals a day.
- Do cardio four or five days a week. Before breakfast on an empty stomach is an excellent time to mobilise and burn up stored fat (you can also try having coffee prior to training to help burn fat).
- Do your workouts at a faster pace, taking shorter rest breaks between sets no more than 60-90 seconds).
- Don’t place too much emphasis on massive strength training. Instead keep repetition range between 10 to 15 times. These increases volume and will help take off the fat.
We all want results – gaining muscle while losing fat. Speed up your results faster by first understanding your body type, then adapting a routine that works best based on your metabolism, hormones and Body Type.
You will be surprised how fast you can transform yourself!