Know Your Body Type2018-09-17T12:00:07+00:00

What’s Your Body Type?

By knowing your body type, you can tailor your training and nutrition to ensure you achieve results

Ectomorphs can stay lean despite hours in the gym, endomorphs struggle to shift weight and mesomorphs pack on muscle much easier. Learning which one you are will help you train smarter to maximise your potential.

Ectomorph

Physical Traits

  • Finds it hard to gain weight
  • Typically low body fat
  • Small skeletal frame
  • Small joints and long limbs
  • Fast metabolism
  • Hard to gain weight or muscle

Best Type of Exercise

  • Heavy compound lifts rather than isolated; deadlifts, squats, bent over rows, dips, bench press, shoulder press, leg presses
  • Cardio -Ectomorphs are built for distance rather than sprint speed; long slow durational (LSD), long distance running, interval training to improve sprint

Nutrition

  • Don’t be afraid of carbohydrates: This is more so important for pre and post work out nutrition. An example carbohydrate would be Oats – these are high Glycaemic Index (GI) carbohydrates for quicker digestion
  • High protein to support muscle repair and growth
  • Don’t shy away from healthy fats e.g. avocado, fish, nuts
  • Eating protein before bed keeps your body topped up with fuel for overnight recovery and remains in an anabolic state

Click here for exercise advice.

Endomorph

Physical Traits

  • Typically bigger
  • Gains weight easily.
  • Typically has a soft body
  • Stores more body weight
  • Wider, bigger joints
  • Shorter limbs
  • Slower metabolism
  • Naturally thicker set
  • Hard to lose weight

Best Type of Exercise

  • Full body, compound heavy, high volume and frequency resistance training teamed with regular cardiovascular exercise
  • Circuit Training
  • Full body routines focusing on large muscle groups e.g. Back and Legs
  • Use high reps, about 15-20: keep the heart rate elevated throughout
  • Cardio should be performed most days: Long slow durational and/or HIIT at least 30 minutes per day

Nutrition

  • Be strict with your calorie intake, need to ensure expend more calories than you consume
  • Eat 5-6 smaller meals to control blood sugar levels, prevent over eating and hunger, with small carb intake. Always include high protein in these meals to slow the release of glycogen into the blood stream, regulating blood sugar levels.
  • Keep fats in the diet but to a minimum e.g. fish, nuts, nut butters, avocado etc.
  • Limit intake of carbohydrates to just before or after exercise

Looking for some more nutrition advice? Click here.

Mesomorph

Physical Traits

  • Gains muscle and loses weight easily
  • Naturally broad set
  • Wider joints
  • Athletic and muscular
  • Naturally strong
  • Long and round stomach
  • Responds quicker to resistance training then Ectomorphs

Best Type of Exercise

  • Mesomorphs are suited to classic muscle building work outs and muscle group splits during a training week due to their naturally muscular frame i.e. 3 way split – Leg day, Chest and Triceps, Back and Biceps
  • Performing cardio once or twice a week will help control the body fat gain, more so than other body types. However, if you are a Mesomorph and wish to do more cardio in a training week, it shouldn’t jeopardise your muscle gains – feel free to add

Nutrition

As you tend to gain weight and/or muscle quickly:

  • Keep protein intake high – Clean/lean sources i.e. Chicken, Beef Steak
  • Load up on carbs both pre and post work out – Wholegrain Rice or Pasta, Sweet potato
  • Consume smaller, regular meals e.g. between 5 – 8 per day

For further information about your fitness, click here.

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