Know your body type
Are you one
of those people who are trying so hard to lose or gain some weight, by
following a strict diet and spending most of your day in the gym? But in vain,
unlike your friends who may exercise a lot less than you, and follow a moderate
diet as opposed to your strict one?
In fact, many
people go through the same thing as the body's stability on a certain weight,
and their inability to gain muscle or lose fat easily; As the body has three
types, and each type has a very special diet and exercises, these factors help
it achieve your goals easily and quickly.
In the
following, we will show you the three body types, and the ability of each type
to gain or lose weight, what are the best exercises and the most appropriate
diet for each type?
Type I - Ectomorph body
Ectomorph body characteristics
1- Slim
appearance.
2- Rapid
metabolism.
3- Small
chest.
4- Small
joints and bones.
5- Small
buttocks.
6- The body
contains a small percentage of fat.
7- Long
limbs.
8- A little
appetite.
The ability to gain muscle or lose weight
The ectomorph
is one of the bodies that have the most difficulty in building muscle, and also
having the same difficulty in gaining weight as fat.
Ectomorph body diet tips
The main fuel is carbohydrates
The majority
of the foods you eat should consist of carbohydrates, so eat a wide variety of
pasta, sweet potatoes, vegetables, fruits, whole grains, legumes and nuts.
As you will
be able to reach a higher weight when you increase your daily calories,
especially if you want to build some muscle in your body.
Eating large amounts of protein
In addition
to carbohydrates, you should consume a large amount of proteins; Since your
primary goal is to gain weight, your body will therefore require protein to
build muscle while you gain weight, especially if you exercise.
So you should
eat protein drinks, eggs, meat, and other powerful protein sources.
Eat every 2 -
3 hours
Since you
tend to have a very fast metabolism, it is important to eat carbohydrates and
proteins at regular intervals.
Some tips for ectomorph exercise
1- You should
not engage in cardio exercises too much, as your body tends to burn calories
quickly, so with cardio exercises it will be difficult for you to maintain a
healthy BMI or build your body with muscles.
2 - Stick to a very simple sports routine,
given your body's ability to quickly burn calories, and you should avoid
complex movements and exercises in the beginning.
3 - Since
your body can burn calories quickly, we advise you not to exercise more than 3
times a week.
Type II - Mesomorph body
Characteristics of a moderately built body
1- A slender
body.
2- Specific
muscles.
3- Heavy
body.
4- They have
a strong athletic body.
5- Solid
body.
6- The shape
of the body is rectangular.
The ability to gain muscle or lose weight
A moderately
physique tends to build muscle easily, in addition to gaining weight just as
easily.
Diet tips for a moderate body
Balanced meals
Focus on the
healthy distribution of carbohydrates, fats and protein in each meal you
consume, for example sweet potatoes, whole grains, seafood, lean meats, fruits
and vegetables.
calories
Eat 500
calories more than you should if you want to gain weight, or 200 to 500
calories less than you should if you want to lose weight.
split meals
Divide meals
into 4-6 meals throughout the day; So that the metabolic rate does not
decrease.
Exercise tips for a moderate body
1- You can
lift medium to heavy weights; Your muscles are already well defined.
2- When you
exercise, try to focus for a specific period on a specific group of muscles,
and then take a rest, and start with another muscle group.
3- You can do
moderate and heavy exercise 2 to 3 times a week; To maintain fitness.
4- You can
exercise in general 5 times a week.
Type III - Endomorph body
Endophysiologist
wide joints
The hip is
broad or wider than the shoulders and collarbone.
Short limbs,
thick arms and legs.
Strong
muscles, especially the upper legs.
Round body.
Muscles not
defined.
The ability to gain muscle or lose weight
One of the
most prominent characteristics of the endomorph body is that it is very slow in
metabolism, it also loses fat with difficulty, and gains fat easily, and gains
muscle easily.
Diet tips for endomorph body
Calorie Reduction
Since you
gain fat easily, consuming more calories will make it difficult for you to lose
weight; So we recommend that you eat smaller portions and spread your meals
more evenly throughout the day.
Eat more fiber
If you are
endomorph, your digestion is slow; So you need to support your digestive system
by eating more fiber.
Focus on
eating beans, broccoli, lentils, legumes, artichokes, berries, grains, carrots,
fruits and green leafy vegetables.
lean protein
You should
not eat proteins that are high in fat; Therefore, we advise you to eat fish,
skinless chicken, and boiled eggs.
healthy fats
You should
eat healthy fats such as avocado and nuts, but in moderation.
Drinking water
You should
drink plenty of water, and avoid high-calorie foods and drinks.
Exercise tips for the abdominal body
1- You need
to do at least 30 minutes of orchid exercises every day, if your main goal is
fat loss; Orchid is the best way to achieve the desired results in the field of
weight loss.
2- You can
train as much as you want, up to 7 days a week.
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