WHAT’S YOUR BODY TYPE?

Endomorphs are described as “round and soft,” for all intensive purposes lets just call them “Fluffy.” Having a higher percentage of body fat compared to muscle and a tendency to carry their excess fat around their abdomen, thighs, and upper arms.  Endomorphs are also said to have slower metabolisms that can make weight loss quite difficult. Since you don’t burn calories as fast as ectomorphs and mesomorphs, excess calories are more likely to convert to fat.  Some believe you’re also less tolerable to carbohydrates, so the best diet for your body type may be one with a higher fat and protein intake and a lower carbohydrate intake. This diet can help you lose body fat while keeping your energy level up.  Portion control is also important when reducing body fat as an endomorph. This helps you avoid excess calorie consumption. Eating 200 to 500 fewer calories than you normally consume will also help you reach your weight loss goal. 

Examples of an Endomorph dietary intake.

• Non-starchy vegetables (leafy greens, cabbage, Brussels sprouts, bell peppers, green beans, cucumbers, asparagus, tomatoes, beets)
• Starchy vegetables (squash, sweet potatoes, carrots)
• Fruits (apples, berries, pears, citrus)
• Healthy fats (nuts and seeds, nut butters, olive oil, avocado, avocado oil)
• Quality proteins (salmon, eggs, poultry, beef)
• Dairy (yogurt, cheese)
• Whole grains (quinoa, amaranth, millet, brown rice, oats)
• Beans and lentils

Naturally muscular, mesomorphs typically have moderate-size frames, with wider shoulders and a narrow waist, strong arms and legs, and modest amounts of body fat. They are genetically predisposed to build muscle, so mesomorphs often require a slightly higher calorie intake (since muscle requires more calories to maintain it) and more protein than the other types do (again, for muscle maintenance). Generally, mesomorphs are able to lose or gain weight easily.

“HARD GAINER”
When we talk about the Ectomorph, we start talking about your model types, who can eat and drink what ever they want and never seem to gain a pound. In addition to being tall, they have a thin build, long limbs, small joints and thin bones. Although they appear skinny, they can actually have higher body fat than most people think. Ectomorphs have a difficult time putting on muscle mass because their metabolism has a tendency to run higher than other body types. In the fitness world, they are referred to as “hard gainers.”

Ectomorphs have a fast metabolism, which is both a blessing and a curse. A high metabolism makes is easy to get lean, but gaining muscle mass often eludes them. However, with age, their metabolisms will slow down, primarily due to low muscle mass, which can result in an unhealthy gain in body fat.

The best diet for an ectomorph is one that is higher in carbohydrates and calories. Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein and 25 percent from fat.

Ectomorphs are at a disadvantage when it comes to building muscle and sculpting the body. If your goal is to gain more lean muscle you will need a dedicated training and nutrition program. Ectomorphs generally tend to excel at endurance activities such as running, swimming, etc. All ectomorphs, whether his or her goal is to be a body builder or achieve a healthy, lean and strong body, can benefit from a solid, consistent weight-training program. Ectomorphs looking to add muscle mass should eat before bed to prevent muscle catabolism during the night.