What is your body type? Ectomorph, mesomorph or endomorph: Ever thought, why I’m not gaining weight, even though eating and training like bodybuilders? On the other hand, some would be thinking, why I’m not able to lose weight even though taking a balanced diet, doing exercises and blah! Blah! Blah! The answer to this is that you don’t know what your body type is. Not every ‘body’ is equal. Before going to start your training and nutrition regimen, it’s important for you to understand what is your body type? Is it an ectomorph, mesomorph or endomorph? Knowing your body type will be going to help you in the long run. You can acquire the correct fitness program and diet planfor your body type, and by doing so you’ll be going to set your realistic and attainable goals.
Who are Ectomorphs?
Ectomorph can easily be spotted by their body structure. They’re simply skinny and thin. Ectomorphs usually have small joint and lean muscles. They have long arms with stringy muscle. The shoulder is tended to be thin. Ectomorphs are also known as ‘hard gainer’. It means they find difficulty in gaining weight and building muscles.
Some traits of an ectomorph:
- Small body frame and bone structure.
- Flat chest
- Small Joints
- Long arms and limbs
- Fast metabolism
- Difficulty in gaining weight
- Difficulty in building muscles
5 best tips for Ectomorph to gain weight
- Eat 4–5 meals per day
Ectomorph should focus on eating 4–5 meals per day in addition with pre and post workout meals. The food works as a fuel for your body and if you’re not going to focus on fueling up your body, than you will not going to gain weight easily. Eat clean and quality foods loaded with lean protein, complex carbohydrates and healthy fats.
Ditch fast foods from your weight gaining diet plan. Fast foods won’t be going to help you in the long run. In order to gain weight, you have to surplus your calories and eating 4–5 meals per day will going to help you in adding those extra calories.
- Eat every 2–3 hours
Eating every 2–3 hours will going to ensure that your body constantly has the fuel it requires. Suppose if you have to eat 4000 calories per day, it becomes easier by dividing your calories into 4–5 meals (500–1000 calorie per meals). Make sure to eat good quality of lean protein, complex carbohydrate and healthy fats in each meal for best results.
- Track down those calories
It is necessary for Ectomorph to track down your calories if your aim is to gain weight. In order to see good results an Ectomorph must know how much calories he or she has to consume in a day. Note down each and every calorie you’re taking from your diet. Tracking calorie is a simple way to ensure you are eating enough or not.
- Exercise less in the gym
Common mistake which every thin people make is that they work out every six days in a week. They thought that by hitting gym six days in a week they’ll going to build muscle fast. No, it’s not like that. Muscle is built when you eat and rest. In the gym you are actually breaking down your muscles tissues.
An Ectomorph should go to gym 3–4 days per week, and try to exercise for about 45–50 minutes and not more than that. When you workout, try to focus more on compound exercises rather than on isolation moves. Isolation exercises works on single muscles only but, compound exercises covers more than one muscles group. Some compound exercises are deadlift, squat, bench press, shoulder press, rows, chin-ups etc. That’s all you need to see some good results.
- Sleep enough
If your aim is to gain weight or build muscle, then sleep is very much prior for you. Sleep for about 8–9 hours per night. Quality sleep is very much important for you. Body grows when it recovers and sleep is best for recovering and building muscle. During sleep your body also releases growth hormone which is very vital for muscle development. So, if your aim is to gain weight easily, then you need to find a way to incorporate this in to your routine.
Who are Mesomorphs?
Mesomorph is the most desired body type and can also be said as ‘genetically gifted’ body. They naturally have a lean, compact and strong body. They have a lean, masculine and strong body, have medium size joints and bones. Their shoulders are wider than the hips. They are classic “gainer”. It means they tend to gain muscle fast on. But on the other way, they also gain fat fast as compared to endomorph. Mesomorph body quickly responds to exercises. Weight training can trigger their muscle gain and make them more masculine.
Some traits of mesomorph:
- Muscular body
- Naturally lean
- Strong body type
- Shoulders are wider than hips
- Gain muscles easily
- Natural born athletic body
What should be included in a mesomorph diet?
It’s been a long argument, that what should be the right proportion of nutrient component in a mesomorphic diet. But, an optimum mesomorph diet should include 50% carbohydrate, 30% protein and 20% fat. Here, one more important thing is that they gain weight more easily than other body types. So, they should have a well balanced diet and should not have focus only on a single nutritional component. They should divide their plate according to the above figures.
Male and female mesomorph share same body characteristics but due to differ in hormones present in their body their body react differently.
Diet plan for male
Men should take at least 4–5 intakes in a day. If they aiming for building muscles should include high protein in their diet like: eggs, lean meat, seafood, chicken, Greek yogurt, etc. They must also include carbohydrate which repairs their muscles and fulfills energy requirements of body, some carbohydrate rich foods are: whole grain, brown bread, brown rice, oatmeal, sweet potato, etc.
Healthy fat is also very important part of a mesomorph diet, as it helps in muscle building, retain excess fat from body and also help in curing several health problems. Some healthy fat foods are: avocado, lean meat, olive oil, cheese, etc. Avoid excess sugar as it will add fat to your body, which can lead to several health problems like obesity, diabetes, cardiovascular problems and etc.
Diet plan for female
Female mesomorph should also include balance between carbohydrates, protein and fat in their diet. They should include foods high in protein and low in saturated fats. Female mesomorph should also include meat, egg, chicken, salmon and seafood’s in their diet. For complex carbohydrates they must include: brown rice, oatmeal, sweet potato, brown rice, whole grain and leafy vegetables in their diet. Sugary content should be avoided like: white bread, soda drinks, deserts, sweets, etc. mesomorph woman should include healthy fats like: nuts, fatty fish, avocado, olive oil, coconut oil.
Who are Endomorphs?
Endomorph can easily be figured out due to their body type. Endomorphs have a naturally chubby, round and soft physique. They have wide bone structure also have a high level of body fat. Endomorphs have a high amount of fat in their body as compared to muscles. They always have to struggle with their weight, as gaining weight is always easy for them but losing weight tends to become difficult to them as compared to other body types. Endomorphs have a slow metabolic rate in comparison with ectomorph and mesomorph.
Some traits of an Endomorph:
- Chubby body
- Round and soft physique
- Wide bone structure
- High level of body fat
- High fat-to-muscle ratio
- Gain weight easily
- Difficulty in losing weight