Mesomorphs: are usually described as having an athletic build or genetically gifted. Apart from being naturally muscular, they have a long torso and good shoulder waist ratio and they often gain muscle mass easily. They have a fast metabolism and can lose weight more easily than endomorphs.
Workout: To maximize gains do three cardio workouts per week 20-30 min. Work in middle of your target range. Limit running, stair climbing and treadmill, do some sprints to build legs and condition your heart. Circuit-training is beneficial. Training with moderate to heavy weights with moderate repetitions.
Recuperation: Without rest your natural advantage will never be realized. Get 7 1/2 -9 hrs of sleep each night. Never train a body part that has not recovered fully. Rest if motivation, energy or strength is lacking.
Nutrition: Keep protein intake 2 grams for every kg of body weight, take carbs about 60 percent of total calorie. Choose more vegetables, brown rice, lentils or pasta. Fats should be only 10-20 percent. Have proteins from skinless chicken, turkey egg whites and fish.
Life style: Don’t try to do too much too fast, that would make you susceptible to injuries, over training or burn out. Listen to your body. Be patient and persistent. Three litres of liquids everyday.
Ectomorphs: have a thin, linear appearance. Most ectomorph looks like rulers with narrow waists, hips, and shoulders. Ectomorphs can lose weight easily and tend to have low levels of body fat. However, they also have a harder time gaining lean muscle mass.
Workout: Keep aerobics to minimum, not more than three times a week, too much will stall progress. Cardio should be kept at the lower end of the target heart range for no more than 20 min. To calculate THR 220-age and multiply by 0.6 or 0.8. Good aerobic choices are stationary bike, brisk walking, and treadmill. Can benefit greatly by training with moderate weights for moderate to high repetitions.
Recuperation: Because of high metabolic rate, get at least 8-9 hours sleep at night, catch a nap during a day. Never train if tired or haven’t recovered completely.
Nutrition: A well balanced diet high in protein and carbs and medium on fats. Protein should be 25-30 per cent of daily dietary intake, carbs around 50 percent and 20-25 fats percentage. 1-1.5 grams of protein per pound of body weight. Have milk shakes with egg whites and honey is also good. Eat 4-5 meals a day. Eat GI foods like beans, pasta and corn. Supplement with good multivitamin.
Lifestyle: Keep stress levels low and learn relaxation. Stress induced cortisol levels can be detrimental to muscle building. Drink 2-3 litres of water.
Few people actually fall distinctly into one category. Its more likely that you will be a combination of the body types. Common combinations include ecto-mesomorph and endo-mesomorph. Look at yourself in the mirror. Where do you fit in? You could be wasting time, if you don’t know how to train and eat based on your body type!
Above information is given in good faith .For any diseased conditions please consult physician For questions, recipes, suggestions: firstname.lastname@example.org, livingsmart.in and healthyediets.com.