There are fundamental rules for losing fat and building muscle that apply to everyone, but there are a few factors that will require each individual to use a specific approach to get the best results they can get.
This article will focus on one of the most important factors that need to be addressed individually for any goal that relates to improving body composition. This factor is your body type and the scientific term for it is Somatotype.
It’s important to know which body type that you possess and the best approach you need to take, with regards to diet and exercise, to create an optimal fitness program that will produce the desired fat loss and muscle building results.
The following information explains the 3 main body types along with the recommended diet and workout approach to address them properly for losing fat and building muscle.
The 3 Main Body Types
The three main body types are Ectomorph, Mesomorph and Endomorph. Each one of these body types has different characteristics and are affected by nutrition and training differently. The traits of the 3 main body types can also be integrated to create a person’s body type. In fact, most people are not 100% of either of the 3 main body types, but rather a mixture of any two at a certain ratio.
However, if you dominantly possess traits of one of the main body types, then this is the body type that you should address with your program even if you are a mixture.
Using the right nutrition and training program that’s most suitable for your specific body type will allow you to have a better way to succeed in achieving your fat loss and muscle building goals. Therefore, the following information is very important if you want to improve body composition by using a program that’s best for you.
The ectomorph is the very skinny body type that has thin arms, narrow shoulders and a small waist. Ectomorphs biggest fitness obstacle is they usually have a hard time putting weight on and gaining muscle mass. This is due to their fast metabolism which causes a quick expenditure of consumed calories.
Having a fast metabolism is beneficial for maintaining a lean body, but the disadvantage is it’s harder to build muscle because calories get used up very quickly.
Best Diet And Workout For Ectomorphs
If you are an Ectomorph you should take all necessary measures to address your fast metabolism to be able to gain weight. This would require you to consume enough calories above what your metabolism would normally burn out. First, find your calorie maintenance level by calculating your TDEE, then add as many calories to that as you need to gain weight. Your diet should comprise sufficient amounts of complex carbohydrate, protein and healthy fats.
When you are following a muscle building program you may have to limit cardio to a minimal level such as 10-15 minutes per workout session. You may also need to reduce high levels of physical activities in your daily life as an additional measure to conserve as much energy as possible to gain weight and build muscle.
It’s also important to make sure that you lift heavy, use proper form and maintain consistency in your weight training program.
Mesomorph Body Type
Mesomorphs have all the right traits for building a lean muscular body easily. This body type naturally has an athletic and muscular shape. Mesomorphs have strong arms, large chest, broad shoulders and a small waist. They are able to gain muscle easily and would stay lean without problems.
Best Diet And Workout For Mesomorphs
If you are a mesomorph you may not have any major obstacles for losing fat and building muscle. However, you need to have a good diet and workout program that will allow you to get the results that you want.
Your diet should consist of the right nutrients and you must avoid bulking up with loads of extra calories. You want to make sure that you don’t ruin your lean and muscular build by unnecessarily bulking up with excessive amounts of calories.
You also need to avoid neglecting sufficient caloric intake by eating too little calories. A calorie surplus is always important to gain weight no matter your body type. It’s also important to use a balanced training program whether your primary goal is fat loss or building muscle.
The Endomorph Body Type
Endomorphs possess a large body frame size and they retain body fat easily. Due to a slow metabolism, endomorphs easily store body fat. They also find it hard to lose body fat to get lean. They would gain muscle mass easily, but endomorphs biggest fitness challenge is getting rid of excess fat to end up with a lean body and good muscle definition.
Best Diet And Workout For Endomorphs
If you fall under the endomorph body type and you want to lose fat and build muscle, your diet and workout program should focus on curbing body fat to a large part. You must stick to controlling your calories consistently. Most endomorphs also do well with fewer carb and more lean protein on the macronutrient aspect of their diet when losing fat is the goal. Controlling carb when building muscle would also help with making lean gains without fat.
Endomorphs would also benefit from a good cardio program and maintaining an active lifestyle. Your weight training program should be designed for maximum muscle gains while helping burn calories.
This was some basic information on the 3 main body types to help you get an idea of their characteristics.