By now in your journey, you probably already know that everyone is built differently and our bodies are unique. Because of these differences, it helps to know what kind of training/dieting will work for you.
But, before we dive in, lets explore three body types:
1. The Ectomorph : Ectomorphs hold very little body fat. They are usually petite in size have a harder time putting on weight and muscle.
2. The Endomorph : Endomorphs are the complete opposite of the Ectomorph. They hold fat very easily and are usually heavier.
3. The mesomorph: Mesomorphs are usually somewhere in the middle. They tend to hold muscle very well however, they can fluctuate between both extremes.
So..how should I train/diet?
Now that we all our body type, we can now talk about the training and dieting part.
Ectomorphs: Yes, you have to train and diet! Being an ectomorph does not make you immune to disorders like diabetes, high cholesterol, coronary heart diseases, etc. For example, most Asians are known to be smaller in body size, however, recent studies show a high rate of obesity related complications among the Asian population. But that's a story for another day.
As an ectomorph, heavy lifting is your best friend. Low reps of (about 6-8 reps) and lifting heavy weights will help you build muscle. You also want to supplement with protein and make sure you are eating a whole lot! (I will be creating a sample meal plan for ectomorphs very soon.)
Endomorphs: If you are an endomorphs, you are in trouble. You tend to hold a lot of body fat. But no worries, you can control it. You need to be in the gym more often than the usual person without over training. The key here is frequency. Most endomorphs should train at least four to five days a week, incorporating cardio with moderate lifting. Endomorphs are lucky in the sense that they do not really have to do much to hold muscle so use that as an advantage and put a little more energy on cardio. Some cardio ideas include HITT, jump roping, plyometrics, and tempo runs. The Stair Master (devil master) is another great cardio machine. So basically, cardio won't hurt you at all but do not ignore weight training either because your muscles will help in increasing your basal metabolic rate, which then helps in decreasing the amount of fats that can be stored in your system.
Mesomorphs: This I find are the hardest people to train. The reason I say this is because they are in the middle. It is quite easy for a mesomorph to bounce between both extremes. I am a mesomorph myself. I had to constantly change my workouts and workout goals over the years and I would have moments where I felt a little small and I'd train to bulk up, while other times, I'd be heavy and try lose weight. For the most part, your body is likely to be in a limbo and is subjected to change based on your caloric intake and how much you burn. The trick here is that you want to keep a constant and steady diet while diversifying your workout routines. Mesomorphs tend to hold a lot of muscle mass and are usually very strong and athletically built; so tricking your body and challenging yourself during your workouts will keep your body in training mode. Some workouts that you can explore include HITT and moderate to heavy lifting. High reps are great also for defining your muscles, while heavy lifting will keep you pumped and help in building muscle. You also want to alternate between long and short distance running. Sprints are great as they will activate your fast twitch muscles and long distance runs will give you a leaner appearance. You really can't go wrong as a mesomorph when training; just make sure you are constantly challenging your body, but be very careful with what and how you eat.
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xoxo
Stefanie Choh