How to keep fit: tips for people with different physiques

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It is customary to distinguish three types of physique: ectomorphs, mesomorphs and endomorphs. They differ from each other in body proportions and metabolic characteristics. This article presents three training and nutritional approaches to help you get in shape with any constitution.

Recall that the World Health Organization recommends maintaining weight in the normal range of body mass index (BMI).

Body mass index is calculated by the formula I = m / h², where m is body weight in kilograms, h is height in meters.

The norm is considered a value from 18, 5 to 25. If the BMI is less than 16 and more than 30, then this indicates serious metabolic disorders.

At the same time, a thin person can have excess fat, and the one in the body can be dense and pumped up. In this case, the ratio of muscle to body fat is important. To achieve more muscle mass and reduce body fat percentage, you need to consider your body type.

Ectomorph

Ectomorphs have long limbs and a not too muscular physique. Even with overeating, people of this type rarely gain weight, as they have a fast metabolism.

Potential problems

Often ectomorphs do not pay much attention to their diet, since they are not concerned with the problems of excess weight. At the same time, the percentage of fat in their body can be quite high, if you do not care about the quality of the food consumed. It is also worth remembering that unhealthy food is harmful not only for the figure, but also for the condition of the skin, hair and well-being in general.

Recommendations

• Meals should include a moderate intake of protein: 25-30 grams four times a day, as well as a pre-workout snack. On rest days, you can skip snacks or make a lighter dinner, but eat an afternoon snack.
• To build muscle mass, ectomorphs should give preference to strength training.

Mesomorph

The most proportional body type. The legs and arms are not very long, the posture is good. Mesomorphs are usually strong and athletic. Gain and lose weight quickly.

Mesomorphs tend to have a high percentage of fast twitch muscle fibers. Because of this, they gain muscle mass faster than other types of people.

Potential problems

The mesomorph, one might say, was lucky - nature balanced the body as it should. But under the influence of fashion trends in diet and sports, this balance can be upset.

Recommendations

• In the diet, it is worthwhile to moderately limit carbohydrate intake. Branched-chain amino acids (BCCA) may be considered to increase protein intake. On rest days, it is worth giving up one snack during the day in favor of green tea or coffee. The evening meal can be unlimited.
• The best workouts for the mesomorph are endurance training, high-intensity interval training, and plyometrics. But the load should be moderate.

Endomorph

The metabolism of endomorphs does not forgive overeating and dietary flaws. Often these are women with wide hips and an unexpressed waist and short, stocky men. The limbs and neck are short, the face is round.

Potential problems

For people of this physique, the most difficult thing is to accept their constitution. After all, the model parameters cannot be achieved, no matter how hard you try. But that shouldn't be an excuse for being overweight and flabby.

Recommendations

• In the diet, preference should be given to proteins and fats, and carbohydrates should be evenly distributed throughout the day to avoid surges in blood sugar levels. Better to train yourself to have a good breakfast, and in the afternoon to moderate your appetite.
• Regular exercise should become your lifelong habit. In the gym, high-intensity interval training and CrossFit should be preferred.