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How To Eat and Train Given Your Body Type.

Today’s Topic: The Three Body Types and How to Eat and Train For Each One!

There are three different basic body types, endomorphs, ectomorphs, and mesomorphs.

Now, before we dive deep into the discussion, it’s good to know that rarely does there exist a pure body type. What I mean is, rarely is someone purely a mesomorph, or purely an ectomorph. Most often people are a kind of a mix of both. But as a general rule, it is a good idea to understand which body type most closely aligns with your own so you can customize your nutrition and training to fit your needs.

Without further ado, I’m going to help you classify what kind of body type you are. And then give you action steps you can take, so you can get the most out of your training and nutrition to get the best body ever ;-). Assuming…you put in the work.

Endomorph

When you think of an endomorph you want to think of someone like Santa Claus. Endomorphs are the “thicker,” fatter people and naturally look round. These are some other common traits.

• Generally speaking, they are overweight and naturally higher levels of body fat.
• Bigger bones and larger joints.
• A round body shape kind of like an apple.
• They have a wide waist and hips.
• A slow metabolism.
• Poor carbohydrate tolerance. When they eat carbs, they generally gain weight.
• Do better on a high protein and low to moderate carbohydrate diet.
• If they have excess calories it most often turns to fat.
• Often struggle to lose weight, to lose weight it requires a ton of effort.
• Easily gain body fat when they stop exercising.
• When they reduce calories they lose body fat slowly.
• Respond best when they have frequent cardio sessions or practice metabolic conditioning.
• Find it hard to keep fat off after they lose it.
• Find it easy to fall asleep and when sleeping, sleep deeply.
• Tend to feel tired and lack energy.

If this describes you, if you are predominantly an ENDOMORPH, here are some ideas that you can implement to your training and nutrition to help you lose weight and keep it off. I know this isn’t fun and it may not even be fair. But for you to realistically lose weight, to lose fat, and keep it off this is what is going to be required of you.

• You’re going to have to reduce the amount of carbohydrates you eat. Your diet will need to consist primarily of lean proteins and fibrous carbohydrates. This means you need to limit starchy and whole grain foods.
• You’re going to have to limit and minimize cheat meals. Endomorph have unforgiving body types, this means you have to be pretty strict on what you consume to sustain and keep the results that you do get. The cheat meals you do have…still need to fall within your Macros. As a general rule, endomorph need to be 90% compliant this means that only 10% of your total weekly calories can come from junk. Practically, this means no more than two cheat meals a week.
• You’re going to have to increase your cardio intensity and duration or both. I’m a huge advocate of increasing the intensity of your cardio by metabolic conditioning, which is basically carbo with weights. This allows you to get the benefits of weight training and cardio in one session. If you train with me, you know exactly what I’m talking about :-). If you have no idea what I’m talking about…contact me and I’ll hook you up :-).
• Endomorphs are also going to have to increase their training frequency. To keep your metabolism revved up high you’re going to need to move more and move more often. You’ll need to combine both cardio and resistance training…or just do metabolic conditioning that is what I do.
• When you use resistance training (weight training)  it’s best to focus on full body exercises. This allows you to burn tons of calories as well as build muscle that will help keep your metabolism as high as possible. Think step-ups, goblet squats, deadlifts, kettlebell swings, vertical and horizontal pushes as well as rows. Unfortunately exercises like yoga, pilates, have great benefits on increasing flexibility and reducing stress but does little to maximize your fat loss. But if you enjoy them, by all means do them.
• You need to have a more active lifestyle. Most endomorphs naturally want to take it easy and relax. The best idea if you’re an endomorph is to make sure you schedule some kind of activity daily. Walking is a great idea during lunch breaks or in the evenings after dinner. I’m not saying you have to kill yourself every single day, but try to schedule at least 30 minutes of some sort of activity daily.
• Do not oversleep. In a perfect world you become early risers and avoid excess sleeping. I find it best to get up early, look at my goals on the refrigerator and bust out a training session. Doing so will give you a high and starts you out on a positive note for the rest of your day.  Often if you wait till the end of the day…you feel tired, unmotivated and as a result you choose to sit down on the couch watch TV and munch chips.
• Watch less TV. I know this one hurts and today there is Netflix, Hulu, cable TV. But the more TV you watch, the bigger your waistline will become. Try to replace watching TV as much as possible with some sort of physical activity or exercise.
• Always look for something to motivate and inspire you. As a general rule endomorphs lack motivation and become easily distracted. This is mainly because it takes so much time, effort, and patience to get results. A simple solution is to look for things that inspire you and keep you going. Try finding a training partner, hiring a trainer, writing out your goals, these can help motivate you and keep you going.
• Be consistent. With the exception of layoffs and vacations you should always be moving and should always be working out. Starting and stopping is rarely a good idea for an endomorph because generally stopping leads to permanent stopping.
• Be patience. You lose fat slower than any other body type, patience is your best friend it’s something you’re going to have to learn if you really want to change.
• You’re going to have to make a lifelong commitment to exercise. Exercising is one of the most important factors if you’re an endomorph…for sustained weight loss and maintaining that weight loss.

Ectomorphs

When you think of an ectomorphs you should think of those naturally skinny people of the world.

• These people generally have long limbs and seem linear.
• They have small waists and have narrow shoulders.
• They have small joints and are naturally small boned.
• They are naturally lean and seem to lose fat extremely easily.
• They often complain of not being able to keep weight or add muscle.
• They have low strength levels…unless they’ve been using resistance training for an extended period of time.
• Their metabolisms are really high and they burn everything they eat.
• They can eat carbohydrates and it not negatively affect them.
• They have high energy levels and can move constantly.
• They often suffer from lack of sleep, sometimes even insomnia.
• A lot of times these individuals find it hard to maintain weight and find it even harder to gain weight.

If any of the above above resonates with you here’s some ideas and items that you can do in regards to your training and nutrition to help you look and feel better.

• You need to slow down and reduce your stress. A lot of times ectomorphs are hyperactive and have really high metabolisms. The first thing you need to do to help maintain their weight or even gain it is to slow down and be a little less active.
• Ectomorphs need to focus on resistance training and avoid training too much or too long. A basic weight training program focused on moving heavy weights with rest is the best option. That being said, ectomorph generally don’t like weight training they would rather go out running or do excessive cardio cuz it kind of just fits their temperament better. However…this will not get them to where they want to go.
• Limit Cardio,  20 to 30 minutes a day three times a week is normally the best option for these kind of individuals with this body type. Honestly…metabolic conditioning is probably the best fit as far as temperament goes without sacrificing as much muscle. But truly the best option for this body type is to focus consistently on strength training.
• You need to keep your calories high and never miss meals. You need to consume a lot of calories! You need to consistently hit your protein goal every day and try to get surplus calories everyday. If you skip meals you’re not going to get anywhere.
• Eat carbohydrates. It pains me even to say that cuz I’m naturally an endomorph and I wish I could eat carbohydrates all the time. You want at least 50% of your calories from from carbohydrates.
• That being said, you also want to pay attention to your food quality. Often, because ectomorphs can get away with eating junk…they eat too much junk. Often they eat a lot of sweets because their metabolism is so high. This seems to kind of satisfy their high octane life. That being said, yes, they can get away with it, but it’s not beneficial to them they need to think about the nutrient density and the food qualit,y just not the quantity.

Mesomorph

True mesomorphs are those genetic freaks who can pretty much do anything and it elicits a response in a positive manner. When they exercise they get amazing results with little effort and little consistency. Generally, they can eat whatever they want and they still get a favorable response. Below are some characteristics of a mesomorph.

• Broad shoulders.
• Medium joint size.
• Large chest and small waist.
• Naturally lean, muscular, and strong.
• Have high energy levels.
• Tolerate carbohydrates with ease.
• Generally turn surplus calories into muscle.
• Have an extremely effective metabolism that runs hot and high.
• Gain strength, muscle, and lose body fat easily.
• Responds extremely well to almost any kind of training.
• Are natural-born athletic freaks who are strong and powerful.

If you identify with this type of body type congratulations! You’re in the top 20 percentile. To get results you just need to put inconsistent work and effort. Now…here are some dangers that will keep a mesomorph from achieving or maintaining the body of their dreams.

• You just can’t coast on your genetics. A lot of time mesomorph never reach their potential, because they respond so easily and so well to anything . They suffer from infrequently workout. You want to create clear-cut goals! If do that and work consistently you will quickly become a superstar in whatever field you choose to pursue.
• Likewise, you need to pay attention to the quality of food that you eat. Just like the ectomorph who can get away with eating junk…so can you. Now, just because you can doesn’t mean you should. You should focus on the quality of your calories, eating enough so that you can become as athletic, lean as you possibly can.

SYSTEM 2 – What The Leanest People in the WORLD DO!

12 Week Fitness Model Fat Loss System: What the leanest people in the world do.

Personal Update: I am following this Fat Loss System: The 12 Week Fitness Model Fat Loss System- What The Leanest People In The World Do! I am a week ahead of you all and currently I have lost 8.7% body fat, went from a weight of 232 to 214, I have lost a total of 18 lbs of fat and have actually gained 5.01 lbs of lean tissue.

You are currently in Phase 3, Week 2

The is when the rubber hits the road. Now is a good time to remind yourself of your destination.

Phase 3 (Week 9 – 12): Carb Cycling see schedule below

• Carbs 20% – 40%
• Protein, 50% – 40%
• Fat 30% – 20%

Carb Cycling Schedule for Phase 3

Day	Protein %	Carb%	Fat%
Day 1	50	20	30
Day 2	50	20	30
Day 3	50	20	30
Day 4	40	40	20
Day 5	50	20	30
Day 6	50	20	30
Day 7	50	20	30
Day 8	40	40	20
Day 9	50	20	30
Day 10	50	20	30
Day 11	50	20	30
Day 12	40	40	20
Day 13	50	20	30
Day 14	50	20	30
Day 15	50	20	30
Day 16	40	40	20
Day 17	50	20	30
Day 18	50	20	30

 

If you would like more information on how to set this all up visit this post https://winstonsalem.justyoufitness.com/what-the-leanest-people-in-the-world-do-phase-3/  or click the link.

Now go be awesome!

KELLEN LAKE – Only two weeks to go 😉