This is from my own personal experience that when I joined the gym and started muscle building, I got fascinated with a whole lot of training programs, supplements, information, and diets. I used to be very lean almost 127 Lbs and after 3 months of daily workout and following a muscle building dieting plan I gained 3 lbs of weight. Disappointing right?
Yes it was, in fact, I lost all hope of building muscles and lost motivation of working out anymore.
One day I was browsing on Youtube and saw a video about the body types. Boom! That changed my perception and opened my eyes to the reason that was hampering my gains.
I realized that I am a hard gainer or a genuine ectomorph. I was training too hard and my diet was too clean to gain any muscle.
I finally understood my body type. Today The Workout Magazine will share the 3 male body types to help you know more about your body type, so you can create a workout and dieting plans accordingly.
If you are an Ectomorph and want to gain some serious muscles then you have a longer road ahead. Ectomorphs are usually those lean and lanky guys with smaller joints and lean muscles. Ectomorphs are hard gainers because of their super strong metabolism and they hardly tend to gain weight, even if they binge eat.
Characteristics OF An Ectomorph:
- Small frame and body structure
- Find it difficult to gain weight
- Flat chest and small buttocks
- Smaller shoulders
- Difficult to gain weight
- Find it difficult to gain muscle mass
- Low body fat percentage
- Very fast metabolism
- Get full easily
Diet and Training
Adding size to your muscles if you are an Ectomorph is a tough nut to crack. Ectomorph tends to struggle to add muscle mass to their frame. Due to their fast metabolic rate and less appetite, they burn calories very easily and find it difficult to pack on muscle mass or weight. To pack on muscles ectomorph should focus majorly on strength training and should have proper rest days to give muscles time to recover properly.
So to gain muscle mass it is important that Ectomorph should be eating a greater percentage of Carb-rich foods throughout the day. Ectomorph should intake carbs from sources like whole grains, veggies, Potatoes and should eat a high carb diet post workout. Ectomorphs can also add a mass gainer shake if they need some extra caloric boost. Eat more frequently, in more quantity, add complex
Ectomorph should intake carbs from sources like whole grains, veggies, Potatoes and should eat a high carb diet post workout. Ectomorphs can also add a mass gainer shake if they need some extra caloric boost. Eat more frequently, in more quantity, add complex
Ectomorphs can also add a mass gainer shake if they need some extra caloric boost. Eat more frequently, in more quantity, add complex carbs, protein and some good fats in your diet if you are an Ectomorph.
Mesomorph is the perfect body type to gain muscle mass and attain lean athletic body. Mesomorphs are genetically blessed with a medium sized bone structure, athletic body, and lean muscle mass. This body type has high Testosterone and Growth hormone level which leads to higher muscle gain and less body fat percentage.
On the contrary, such body type people can gain fat quickly than ectomorph so they must keep track of their diet. Therefore, mesomorph should emphasize on both strength training and cardio.
Characteristics OF A MESOMORPH:
- Athletic physique
- Lean muscle mass
- Well sculpted muscles
- Rectangular shaped body
- Strong built
- Gains muscle easily
- Gains fat more easily than ectomorphs
Diet and Training
Mesomorphs body types respond really well to weight training. Mesomorphs must follow a balanced diet consisting of 40% proteins, 30% Carbs, and 30% fat if they are planning to build muscle mass. Do make sure to add low-fat proteins, complex carbs and healthy fat diet to support lean muscle gains. Mesomorph can also add simple sugars in their diet but only after an intense workout session or after a prolonged fasting or for breaking an Intermittent Fast.
Endomorphs fall in the category of people who have a greater amount of body mass and fat mass. Endomorph always tends to gain weight or fat very easily, so they should live an active lifestyle to get rid of it. Endomorphs are usually shorter built with strong arms and legs. This category tends to be insulin dominant and has great power storage which lower carbohydrate tolerance. Endomorphs can gain weight easily but that does not destine them to be obese, as an endomorph you must get moving and make sure to follow a strict diet regime that can fire up your metabolism and fat burning process.
Characteristics of Endomorphs:
- Soft and round body
- Tendency to gain fat and muscles easily
- Short and stocky built
- Slow Metabolism
- Not defined muscles
- Broader bone structure
Diet Plan and Training Routine
Endomorph being carb sensitive should bet on high protein high fat diet with moderate carbs. The ideal ratio of macronutrients should be 25% Carbs, 35% protein and 40% fat. Endomorphs should not take carbs from simple sugars and should add complex carbs in their diet.
Endomorphs should also add a session of cardio in their daily workout, they should daily add a strength training workout followed by an intense cardio session to increase lean muscle mass.
Tell Us what your Body type is is the comment sections below and what you do to stay fit ?