Fasting According To Body Type – We talk about our bodies. So look in the mirror without any judgment. What does he see? Will you see long thin limbs? Wide hips and maybe more fat accumulation around the stomach area? Or athletic and muscular body? We know how complex our body shapes can be. Knowing where you stand can help determine the best exercise and diet plan for you.
We want to find your dominant body type and figure out the exercises and diets that work best for your body and help you achieve your weight loss goals.
Fasting According To Body Type
We are all different, but we are created equally beautiful. Typically, there are 3 dominant body types: ectomorphic, mesomorphic, and endomorphic.
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Your genetics predispose you to one of three body types. You can’t change that, however, in dedication to your training and even the rig you can get closer to the body of another type.
However, understand that your daily exercise, eating habits, lifestyle, and even metabolic changes during pregnancy or menopause can cause your body type to slip. So if you’re not sure where you fit in, think about how you looked in your late teens or early 20s.
They are the ones who seem to eat whatever they want and never gain weight because they have fast metabolisms. They are usually thin and lanky. They have smaller bone structures with shoulder blades, which tend to be narrower at the hips. Think of an endurance athlete or a typical model.
Celebrities include Taylor Swift, Kendall Jenner, Kiera Knightley and Kate Middleton. Typically, your goal is to gain weight.
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You have an average bone structure and an athletic body. You are considered to have a “good gene” because you have an efficient metabolism, which means that it is easier for you to gain muscle mass or lose fat. If you maintain an active and healthy lifestyle, it is easy for you to maintain your weight. Yes, you can gain weight, but once you get back to eating right and exercising, even the heavy excess weight comes off quite easily.
You have a soft and round body. You have a stockier bone structure with a larger midsection and hips. You see that you gain weight as easily as eating a small bar of chocolate. But you are trying to lose weight. Your metabolism is naturally slower, so you need to pay attention to what you eat to be more fit.
Celebrities include Oprah Winfrey, Jennifer Hudson, Kim Kardashian and Mariah Carrey. Typically the goal is to lose weight.
These are the 3 dominant body types. You might think you don’t fit neatly into category 1, but a mixture of 2 body types. So you could be;
How To Exercise & Diet Correctly For Your Body Type
When we figure out the body type you fit into, we further understand the types of exercise and diet that can best suit your goals and needs.
Let’s start with ectomorphs. Since your goals are to gain weight and lean muscle mass, we want to focus on cardio and limit resistance training or resistance training. Your workout should focus on strength and hypertrophy, which is to build muscle.
To achieve strength and size, you have to lift heavy loads. The weights should be heavy enough that you can only lift between 6 and 10 reps, with longer rest periods, 1-2 minutes between sets and going for 3-4 sets. Try to do strength training at least 3-4 times a week or every other day.
Follow a simple routine with heavy compound movements and minimal isolation movements per muscle group. Compound movements are basically exercises that work several muscles or muscle groups together. Because compound movements work a large number of muscle fibers, it is the most effective way to build the most muscle mass and the fastest way to increase overall strength. Examples include rowing, lunges, bench presses, push-ups, dead lifts and pull ups.
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Do short cardio sessions, between 10 and 20 minutes, twice a week. You can treat the warm-up itself so it doesn’t burn too many calories or muscle mass, but it’s still important for heart health and increasing endurance.
When it comes to your diet, you should follow the diet we have noted in the profit. Since your body tends to burn energy faster than other body types, your calorie intake should be higher. You need to maintain 750-1000 calories more than your current body.
Low Carb and Weight Loss Diets are NOT for you! They are high in carbohydrates, moderate in protein and low in fat. Choose 50% carbohydrates, 30% protein and 20% fat.
Since your metabolism is very high, you need to “feed your machine”, try to eat more often every 2-4 hours. For some people who are very thin, incorporating “mass gain” nutritional shakes into their diet can also help, as they are very high in calories.
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Well, consider yourself lucky because you are naturally strong and respond quickly to exercise, making it easier for you to gain mass, lose weight and stay slim.
That’s why you want a wide range of activities, focusing on strength, size and endurance. You can dedicate one block of exercises to strength, one block to hypertrophy, and one block to resistance training.
Mix it all up and avoid focusing on one type of workout because you’ll lose muscle mass if you focus on too much resistance training, and gain excess fat if you only do heavy resistance training.
So, for example, adjust the intensity of strength training 3-4 times a week and mix it with HIIT workouts like cardio 2-3 times a week.
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I will typically focus on your goal. You want to maintain your body weight, but lose fat and add muscle tone.
Mesomorphs fall somewhere in between, so your macros are evenly split between carbs, protein, and fat. 35% carbohydrates, 35% protein and 30% fat.
Food intake can also be adjusted according to exercise days. For example, cut carbs and protein to increase strength and stamina for days. While on HIIT workout days, you can increase your carbohydrate intake after your workout to fuel your body.
As for total caloric intake, you want to eat enough weight to support your current body weight, but if your goal is to lose some weight, you should eat a little less.
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As an endomorph, you may feel overweight. If you’re thinking right now, it’s not true at all! You can change your body by changing your lifestyle! If your metabolism is slow, you need to eat the right foods that will fire up your metabolism. If you’ve led a sedentary life, get moving and make exercise part of your daily routine. You have to do what’s in your body, and don’t check your genetics.
When it comes to exercise, resistance training is still key, but adding resistance training will help increase your metabolic rate and shed fat. Higher muscle mass will increase your BMR, therefore making your body more efficient at burning fat.
Aim for 3-4 days of strength training. Your goal is to complete more work in less time, which means shorter rest periods because we want to keep your heart rate elevated for the majority of the session. For moderate weights, you can do between 8 and 15 repetitions per set and only rest between 30 and 60 seconds. Incorporate compound movements as they help you burn more calories. Interval and circuit workouts are also very effective, which is what most of my workout videos are built around.
Also know that your muscles are strong, especially your lower body, so you can really lift. Powerlifters or rugby players are often classified as endomorphs.
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On the remaining days, choose resistance training. This can be 2 days of low intensity conditioning for 30-60 minutes such as walking, light work, biking, hiking, swimming. And once a week, do a HIIT workout. Don’t forget to set aside at least one day for rest and recovery as well.
What matters most is your diet. You are more insulin resistant and have a lower carbohydrate tolerance. Hence, you should limit your intake of carbohydrates. You do better with higher protein and lower carbs. So 20% carbohydrates, 45% protein and 35% fat. So, that’s why most overweight people do well on the KETO diet.
Since your body does not handle carbohydrates very well, the best method is to avoid high carbohydrate foods, or starchy carbohydrates outside of your training window. Only starchy foods such as brown rice, brown bread, quinoa, corn, barley, sweet potatoes, and potatoes AFTER exercise. That is, outside of your training window, your diet should be mostly protein, healthy fats and vegetables.
To lose weight, your total daily calorie intake should also be at least 500 to 700 calories less than your total daily calorie expenditure (TDEE), but still enough to maintain a healthy lifestyle.
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Do not overdo it, as this workout will harm your metabolism and only hinder weight loss.
What is your body type and what are your goals? Remember that there is no simple solution to achieving your health and fitness goals.
If I ate well and
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