How to eat for your body type and the way you should exercise holds a major factor on fitness success.
Genetics not only plays a major factor in determining your physique but also fat storage and fat loss capabilities. This is what gives us the variety of different shapes and sizes seen in people the world over. If you’re unlike the genetically blessed that seem to be able to eat whatever makes their taste buds tingle and rock a six pack all year round, then you understand the struggle with trying to improve your physique.
Different body types require specific nutrition and training in order to achieve fat loss. In this article we explore the different varieties of body types and the nutrition and training required to stimulate your fat loss efforts.
Which Body Type Are You?
There are three main body types: Ectomorph, Mesomorph and Endomorph. Although there are three main body types, most people will have a mixture of endomorph with varying ratios. However, it is impossible to be an ecto-mesomorph as they are extreme opposites.
How to Eat for Your Body Type – Nutrition
The following ratios of macronutrients is based on a 1200 calorie per day intake. Please note that calorie intake will vary depending on goals. Macronutrient ratios are based on the recommended intake from the International Sports Sciences Assciation – ISSA and should be used as a guide only. Ratios will vary from person to person dependant on goals.
Ectomorph Labelled as ‘hard gainers’, ectomorphs generally find it hard to put on any form of weight – fat or muscle. This is due to their super quick metabolism. Macronutrient ratio: 25% protein / 55% carbohydrates / 20% fat Calorie breakdown: 300g protein / 660g carbohydrates / 240g fat
Mesomorph Naturally muscular and athletic in build, mesomorphs have a moderate tolerance to carbohydrates and a moderate metabolic rate. Can build muscle quite easily but can also accumulate fat stores the same way. Macronutrient ratio: 30% protein / 40% carbohydrates / 30% fat Calorie breakdown: 360g protein / 480g carbohydrates / 360g fat
Endomorph Broad and thick in stature, endomorphs have a low tolerance to carbohydrates and a slow metabolic rate. Macronutrient ratio: 35% protein / 25% carbohydrates / 40% fat Calorie breakdown: 420g of protein / 300g carbohydrates / 480g fat Training The following training recommendations should be used as a guide only. Consult an exercise professional for a more personalised approach to achieving goals.
How to Train for Your Body Type – Exercise
- Focus on weights based exercises to build muscle
- Start with light weights to perfect lifting technique. Ectomorphs are generally new to weight training
- Pyramid sets works best to avoid overworking motor units
- Heavy weighted sets work best for muscle/motor unit recruitment and to maximise testosterone
- Longer rest periods for nervous system recovery
- Train weights frequently throughout the week. At least 3 x total body workouts per week
- Weights training work best for increasing muscle mass and metabolism
- HIIT cardio circuits
- Circuits work best for muscle stimulation and to maintain an elevated heart rate for fat metabolism
- Variation works best for building muscle – angle, weight apparatus, tempo etc
- High training frequency of at least 4 x weight sessions per week to improve afterburn effect – EPOC response.
- 2 x cardio sessions per week
- Weight training should be the main focus to increase resting metabolism – BMR to tap into fat stores more efficiently
- Use compound / multi jointed – muscle exercises to maximise caloric output and muscle stimulation with every workout
Nutrition and training for your body type is essential to health and fitness success. Use these guidelines as a starting point to achieving your desired physique.