Most of us can find our overall build in one of these three categories, or somatotypes, knowing that there is a wide variation of shapes and sizes even within these categories.
Body composition is liberating because it gives you something to concentrate on in a healthy way. No matter what the scale reads, if you’re in a healthy body composition range, you’re safe! Your typical body composition depends on your goals. If you’re a competitive person, your target is likely the lower part of the body-fat percentage scale, but remember that you are never going for zero fat, and lower is not always beneficial. Women usually have more fat than men, as we have a larger quantity of essential fat. Which is the fat required for bodily functions, from forming reproductive tissue to aiding in the intake of vitamins used in different foods. The body fat ranges for optimal health for women are 14% to 30% and 6% to 25% for men. If you’re at the lower tip of the body-fat spectrum, but your fitness level comes below general fitness or athlete, you’re not going to obtain performance benefits by concentrating on fat loss. And you might just make yourself sick. So first, let’s start by identifying your body type.
You tend to be lanky limbed and not unusually muscular. You can be “skinny fat,” meaning you’re a comparatively small size yet still have high body fat. Ectomorphs are the body type that is the most immune to weight gain because of a speedy metabolism. In other words, ectomorphs are often able to overindulge while gaining little or even no weight. People with this body type have little visible body fat, are only lightly muscled, and have a small frame. Mostly your genetic makeup restricts your ability to put on muscle mass. When training, focus on power and resistance training to build strength.
To maximize body composition eat good-quality fats with a reasonable protein intake of 25 to 30 grams per meal along with good-quality carbohydrates. On non-training/exercising days, skip the pre-training and morning snack. Breakfast is satisfying enough to take you into lunch. If you have afternoon snacks, you may want to make your dinner consumption a bit smaller than what is written here.
You find it super easy to build muscle mass, and you are usually proportionally built. Mesomorphs can lose and gain weight quickly. This body type tends to have a long torso and stubby limbs. Women with a mesomorph body type are energetic and active. Mesomorphs excel in dangerous sports that calls for power and speed. The reason for this talent lies in the kind of muscle mesomorphs holds. Mesomorphs have a greater percentage of fast-twitch fibers and will gain muscle mass more rapidly than any other body type. Mostly your genetic makeup suits power and strength. For training, concentrate on moderate endurance training, high-intensity interval training (HIIT), and plyometrics. You can combine in Pilates or yoga to lengthen with strength.
To maximize body composition loss) as a mesomorph, eat good-quality fats with reasonable carbohydrates and consider measuring your protein and branched-chain amino acid (BCAA) consumption. On non-training/exercising days, skip the pre-training snack and drank green tea or coffee in the afternoon. Eat your usual pre-dinner and evening snacks.
You are usually softer and rounder and tend to store fat quickly. Endomorphs are the body types that feel like they pulled the short straw. Endomorphs naturally have curvy, fuller figures and struggle to keep their body fat percentage in check. Once you realize you are an endomorph, you know that you were born this way. It can be challenging to understand that you are likely to gain weight very quickly. You have the kind of metabolism that is not forgiving. However, this doesn’t mean you are doomed to be overweight or even obese. As an endomorph, you must make a conscious effort to do the things your body should be doing for you automatically. If your body isn’t naturally directing you to move more, you have to make sure that workout is part of your routine. If your metabolism is delayed, you need to eat the right foods that will ignite your metabolism. For training, high-intensity activities such as HIIT and CrossFit are excellent, as are weight training and moderate endurance training.
As an endomorph, eat good-quality fats and protein and restrict your carbohydrate intake to maximize body composition and to regulate insulin and blood sugar. On non-training/exercising days, have a flat-belly breakfast within 45 minutes of waking up and skip the pre- and post-training snacks. Be sure to set your afternoon snack to your appetite.