Best Weight Loss Diets:
Understanding your body type before choosing a diet plan –
While on your journey of losing weight and gaining muscle there are 3 main body types. Those body types are Mesomorph, Ectomorph, and Endomorph. Now while some may think that your body type just gives you an idea of how a person looks it actually provides you with far more information about one’s self. Your body type will provide information about how your body can respond to your nervous system as well as your hormonal system and food intake reactions. Your body type can give you direct links to your metabolism differences per individual. These factors can and will alter how you react to training, diet, and how you plan on losing weight or gaining muscle. You should adjust your food intake accordingly to your body type to maximize your results related to your goals in fitness. Knowing your body type will help you pick your best weight loss diet plan.
Now it also must be understood that not everyone fits perfectly into 1 of these 3 categories. Often times you will find that you yourself fit into a mix of 2 or even all 3 categories. The other thing to remember is that proper training and nutrition can actually alter your body type. No matter what your body type take into consideration that exercise alone will help with your body being able to handle carbohydrate-dense foods, so the best time to eat carbohydrates in the starch/sugary family would be around times you are physically active. Although if you are really taking your weight loss serious you should really cut these down to a minimum.
Athletic build, medium-sized bone structure, and tends to be more on the side of lean mass. Mesomorphs have an easier time gaining muscle due to the fact that they are growth hormone and testosterone dominant and tend to have lower body fat. When it comes to bodybuilding this is the best body type to have and responds extremely well to lifting weights. Muscle gains are typically seen very quickly even for someone just starting into weight training. The negative is that Mesomorphs also have a tendency to gain fat easily, so it’s important for this body type to watch calorie intake closely. Combinations of cardio and weight training is best added to your routine.
Body Shape is Rectangular
Easily Gains Muscle
Easily gains fat ( more so than ectomorphs )
The Mesomorph Diet consists of a mixed diet with a balance of Proteins, Carbs, and fats. The best micronutrients split would be 30% protein, 40% carbohydrates, and 30% fats. Nutrition is key because even if you have a naturally gifted body without proper nutrition you won’t have proper weight loss or muscle gain. It’s best to have lean proteins, complex carbohydrates, whole grains and low-sugar fruits will give a mesomorph proper energy for intense workouts. Eating high fiber foods will also help bingeing on sugary foods. It’s best for mesomorphs to eat starchy/sugary carbohydrates in the morning and less dense meals afternoon and night. A lot of times mesomorphs require more than water for hydration after an intense workout and could benefit from electrolyte replacement sport drinks like Gatorade.
Here’s the skinny. Ectomorphs are skinny body types with little frames, small joints, typically a lot leaner muscular structure with a lighter build. Known to have stringy longer limbs, they have extremely fast metabolism and are most resistant when it comes to weight gain.
Sometimes Ectomorphs tend to overheat and have a really hard time gaining weight. They are little to no body fat, very little muscle and small bone mass. Ectomorphs need a lot of extra calories to put on weight and should keep workouts to short and intense while focusing on larger muscle groups. Protein supplementation is highly recommended for Ectomorphs with whey and casein protein. If trying to put on size an ectomorph should eat before bedtime to prevent the body from entering a catabolic state. Should ingest whey protein for daytime and Casein protein for bedtime. Ectomorphs can lose fat easy so don’t worry about leaning up, this won’t be a problem
Lean Muscle mass
Small bone structure
Diet is especially important for Ectomorphs. They have a high carb tolerance and even faster metabolism making it difficult to add muscle. They should eat a higher carb ratio throughout the day. Carb intake should be increased before and after workouts especially. The timing of Carb intake should be every other meal with whole grains, starches, and unprocessed carbs and with fibrous carbs like veggies should be eaten with every meal. Quality protein sources is important as well as healthy fat intake. The occasional fast food item wont make an ectomorph overweight but stick to quality foods. Ectos can and probably should use a weight gainer shake especially if you don’t have time to eat all the time. 6-8 meals per day is ideal while eating more frequently and never ever skip breakfast. Breakfast should be your largest meal with plenty of protein and complex carbohydrates.
Cheat days for an ectomorph actually isn’t a bad thing while trying to put on size but within reason remember there are a lot of other negative effects of fast food. Stick with high protein always even with fast food.
Ectomorphs should try to limit cardio if not get rid of it all together. While building stick to simple exercises that involve heavy core large muscle groups. Do minimal isolation per body part. Because weight training can also be cardio an ectomorph does not need extra cardio. You could also do a day of superset workouts to shock your muscle. Ectomorphs need longer rests around 2-3 minutes. Have one full rest day every 4th day and in addition can include the superset day.
Endomorphs typically have body structures larger in mass and fat. They have large bone structures and have a more difficult time losing fat. Endomorphs are generally soft looking and or solid-looking but gains fat very easily. Endomorphs tend to be on the shorter side with thick limbs. They are in fact strong, especially their quads and naturally lift more in leg exercises. Power-lifters and linemen in the NFL are typically in this class.
Endomorphs are dominant in insulin, meaning they tend to store more energy, including fat mass and lean body mass. They have a much lower tolerance for carbohydrates and may even feel at times they are destined to be obese or overweight which just isn’t true. It will take effort and you will have to consciously decide on certain things to do so your body will react properly. Your body as an endomorph might be less likely to tell you to get moving and burn energy but you must make exercise part of your daily routine. Not weekly, daily exercise is needed. If naturally you have a slow metabolism you need to focus on foods that fire up your metabolism. To put it simply and bluntly, as an endomorph you are going to have to bust your ass much harder than anyone else and eat right while doing so.
Traits of an Endomorph
Gains muscle and fat easily
Build tends to be “stocky
Hard to lose fat
Muscles are soft looking and not well defined.
If you are an Endomorph you want to stay high on fat and protein intake and lower on the carbohydrates with carbs eaten right after exercise. Stick to around 35% protein, 25% carbs, and 40% fat intake. Endomorphs are not tolerant with carbohydrates so it’s best to stay away from starchy carbohydrates even with breakfast. It’s important to time your carb intake right before or more importantly after a workout. So when not working out you need to stick to protein, veggies, fats, and fruits.
Stay away / minimize rice, quinoa, corn, whole grains, potatoes of all kinds, energy/recovery drinks, sugars. etc. These are all things the Endomorph really needs to watch.
Endomorphs gain weight really easy. The bad thing is that it is usually fat not muscle. Endomorphs will have the best results using a combination of cardio and weights. Endomorphs have it a little more tough than others and need to train more regularly. Train as often as possible without over training. 4 days minimum, but suggested 6-7 days training a week. Weights are always a must because adding muscle will increase metabolic rate and help burn fat.