Understanding body requirements

Let me guess,

Maybe you’re here because you’re overweight and frustrated. You’ve tried everything and nothing has worked out.

Maybe you’re here because your doctor told you that you’re in danger of some serious health issues, and this has you scared.

Maybe you’re here because you just had a kid and the reality that you being unhealthy could make their lives more difficult just hit you like a ton of bricks.

Maybe you’re here because you just want to look in the mirror and feel better about yourself.

Whatever reason you have for being here, welcome! 

Starting RIGHT NOW, you’re going to learn how tiny little changes, done deliberately, will help you live a better, happier, healthier, more fulfilling life. Sure, we’ll cover how to work out at the gym, and how to cook a basic meal, and all about the diet plans and supplements and things like that.

Before discussing about the basic physical exercises (fitness training program) and diet plan, you should understand what body type you fall under at present and accordingly you will have to take measures to cure it.

There are 3 body types:

1)      The Ectomorph Body Type:

The ectomorph can be easily spotted in any weight room. They are often below the average weight for their height and have a skinny appearance. Ectomorphs tend to have very high metabolisms and often complain of relentless eating with little to no weight gain.

Ectomorph Training Tips:

·         Train heavier with repetitions in the 5-10 range

·         Take longer rest breaks (due to higher weights used)

·         Do compound lifts

·         Do not do cardio

·         If you must do cardio make sure its HIIT style cardio

Ectomorph Dieting Tips:

·         Eat high density weight gainers for added calories

·         Try high density foods such as almonds, avocado, or peanut butter

·         Break calories up into several small meals if you cannot stomach big meals

·         Eat at least 50-60% carbohydrates

·         Drink tons of milk

·         Eat foods you enjoy even if they are a little unhealthy (in moderation)

2)      The Endomorph Body Type:

The endomorphic body type is the complete opposite of an ectomorph. This individual will usually be larger in appearance with heavier fat accumulation and little muscle definition. They find it hard to drop the weight even though they try several diets or workout programs.

Endomorphs Training Tips:

·         Train in the 15+ repetition range

·         Take 30-45 second rest periods between sets

·         Do as much cardio as possible!

·         Do compound lifts to burn more calories

Endomorphs Dieting Tips:

·         Portion your meals appropriately- 1 fist size equals one serving

·         Eat 30-40% carbohydrates

·         Eat non processed foods and get whole grains

·         Eat tons of vegetables to keep you full

·         Drink plenty of water to keep you full

·         Don’t flash diet (cut out things cold turkey)

·         Divide your daily caloric intake by 5-6 meals

·         Take in 200-500 less than your maintains caloric intake

3)      The Mesomorph Body Type:

Everyone recognizes the mesomorph. He is the high school jock that seemed to put on muscle just by looking at weights while also maintaining a very lean physique. The mesomorph is somewhat in between the ectomorph and the endomorph and as such, displays qualities from both. He has a larger frame (bone structure) as the endomorph does, but a low body fat percentage as the ectomorph has. You could say this is the aspiring body type that everybody wants.

Mesomorph Training Tips:

·         Training in the 8-12 repetition rep range

·         30-1 min rest periods between sets

·         Enough cardio to stay lean but not a ton

Mesomorph Dieting Tips:

·         Keep carbohydrates at 40-60%

·         Portion meals by balling up your fist – that’ 1 portion size

·         Break meals into 5-6 smaller meals throughout the day

Eat enough calories to maintain muscle mass

For fitness training you can do the following exercises without going to the gym – running, jogging, pushups, pull-ups, planks, burpees, squats and crunches.

According to your body type you should follow the diet and exercises mentioned above (for around 2 weeks) and then we can start with an intense workout (depending on your body development). I hope this helped you understand the importance of fitness and how to exercise and maintain proper diet according to your body type.