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Knowing your body characteristics to start a fitness routine
By knowing your body type and its characteristics you know which exercise and diet is suitable and plan your fitness routine accordingly.
There are three body types with their special characteristics & they are ectomorph, mesomorph & endomporphs. Also, there are body types having combination of two body types like mesomorph-endomorph or mesomorph-ectomorph. Ectomorph: Due to their fast metabolism, which burns calories very fast, ectomorph finds it very hard to gain weight. Ectomorph requires a large amount of calories for gaining weight. 1. Characteristics: Ectomorph has a small delicate body frame & bone structure. They have flat chest with small shoulders. They are thin. They find it very difficult to gain weight. 2. Which exercise Ectomorph should do? They should take an intense exercise of shorter durations & concentrate on big muscle groups. 3. Advantage: Due to their fast metabolism, it is easy for them to reduce fat. 4. Ectomorph Diet: The Ectomorph can opt for nutrient & calorie dense foods like sunflower seeds, nuts dried fruits, and starchy vegetables for snacks & their meals. If they want to gain weight, they should include 50 to 60 % of calories of carbohydrates like sweet potatoes, brown rice, brown pasta, whole-meal bagels, yams etc. They also add protein in their diet since protein is important to gain muscle mass. It should be approx. 1 gram of protein per pound of body weight. Protein Source: chicken, Fish, Eggs white, soybean. Ectomorph should also include items having fat, which are rich in omega-3, omega 6 & 9, which is present in items like olive oil, fish, avocados, flaxseed oil, nuts. Mesomorph: Mesomorph can gain & loose weight easily due to their unique metabolism. 1. Characteristics: Mesomorph is strong, having rectangular shaped body with athletic figure. They gain muscles easily & gains fat easily than ectomorph. 2. Which exercise Mesomorph should do? Mesomorph can undertake exercises like bodybuilding. Their body responds better to weight training. A combination of aerobic exercises & weight training is best for them. 3. Precaution: As they gain weight very quickly, they should monitor their calorie intake. 4. Mesomorph Diet: Mesomorph should take balanced diet, having lean proteins, complex crabs & unsaturated fats. A diet, which is low fat, high in protein & crabs, is ideal for a mesomorph. They should take 40 % carbohydrates, 40 % protein & remaining 20 % fat. Source: fresh fruits & vegetables. Whole grains. Sources of protein: meat, eggs, dairy, chicken & fish, soybean. Sources of fat: nuts, olive oil, flax seed oil etc. Endomorph: Endomorphs are shorter built having thick arms & legs. Due to their slow metabolism, they gain weight very easily in the form of fat than muscles. 1. Characteristics: Endomorphs have a round physique, strong muscles & soft body. Especially, their upper legs are strong. 2. Which exercise Endomorph should do? As Endomorphs gain fat very easily, they should use combination of weight training & cardio, aerobic exercises. 3. Endomorph Diet: Endomorph should take high amount of proteins as they helps to burn fat. Sources: eggs lean chicken, lean fish, lentils, soybeans, low fat dairy items. Fiber diet is essential for this type for boosting metabolism, which helps in burning fat & is a healthy appetite suppressant. Source: fruits, vegetables, whole grains etc. They should limit intake of fat to 15 to 20 % of total diet. Source: nuts, seeds, peanut butter etc. Endomorph should drink adequate water, which plays important role in boosting metabolism. By reading above information, you can identify your body type & accordingly take right set of exercises & diet. |