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WhyToStop

Seattle Fashion & Lifestyle Blog By Rachna

Knowing Your Body Type And How It Can Affect Your Fitness Goals?!
fitness

Knowing Your Body Type And How It Can Affect Your Fitness Goals?!

Knowing your body type may help you meet your fitness goals.

You go to the gym every day, watch what you eat, maintain a healthy lifestyle, but still, aren’t hitting your physique goals. There are a lot of things you can tweak: your diet, your exercise schedule, and the types of workouts you do, to name a few… Switching up your routine frequently is a major key, but there’s more that could be going on .. Factors like sleep, stress, hormones, and your fitness history also play a part.

Your lifestyle, genetics, history, and training style all play a part in how you look, and you can definitely change it over time.

 

There are many factors that go into losing weight, burning fat, or building muscle. Your genetics play a significant role both in your current body composition and how difficult it is to change it. It has a huge factor in how the body responds to exercise, diet, and your everyday routine.
There are various studies that indicate, how genes may determine up to 80 percent of your weight and body shape.

The ease with which you develop muscle mass, for example, is genetic. Also, doing the same training as somebody whose body you admire and want for yourself may not work for you. If you and your partner follow the exact same fitness routine, starting at the exact same fitness level, one of you might end up stronger than the other. Hence, attaining your fitness goal may require you to train specifically for your body type. .

 

There are three basic human body types: the endomorph(curvy), the mesomorph(Muscular), and the ectomorph(thin). However, not many people fall into one category, usually, you will be a combination of these. Most people are a blend of two body types, with one being more dominant. Genetics plays an interesting role in body composition, especially when it comes to body fat. Your body is designed to store fat in certain places, depending on gender, age, and of course, your family genes.

It’s important to be able to identify and understand your body type. Different body types require different training methods, routines, and diet plans.

 

ECTOMORPH: Ectomorph is characterized as Skinny build people.

  • Small joints, Long arms, and legs.
  • Linear physique, Small shoulders.
  • Lightly muscled, Small chest and buttocks, and Low body fat.
  • Can eat anything they like without weight gain.
  • Difficulty gaining weight, Difficulty in gaining muscle mass.
  • Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them. They have a fast metabolism which burns up calories very quickly.

Diet: In terms of nutrition, a diet that is high in calories, carbs, protein, and fat should be taken. Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein, and 25 percent from fat. The key is to eat a healthy, balanced diet rich in nutrients.

Workout: The ectomorph looking to maintain overall fitness for general health and longevity should only do cardio at a moderate pace for 30 minutes three times per week.

To become more muscular, ectomorphs need to keep cardio sessions to a minimum and focus on an intense workout. Too many workouts every day would speed up the metabolism leading to more fat burning. So it’s good to follow, three workouts a week, keeping the actual training time after a warm-up to 45 minutes or less, and work harder on weights to build a toned muscle.

 

MESOMORPH: Mesomorph is characterized by athletic, medium-size joints/ bones, wider shoulders, Well defined muscles, Rectangular shaped body, Strong build.

  • Female mesomorph: defined hourglass figure
  • Male mesomorph: V or rectangular shape
  • Mesomorphs can lose and gain weight easily, are
  • Build muscle quickly.
  • They are naturally strong which is the perfect platform for building muscle.

They gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually, a combination of weight training and cardio works best for mesomorphs. Of the three body types, mesomorphs are the best for bodybuilding as they are naturally strong and can lose or gain weight easily.

 

Diet: A basic guideline for mesomorphs to follow would be to consume meals: one-third protein, one-third vegetable (or fruit), and one-third whole grain (or healthy fats). The calorie needs of a mesomorph body type are slightly higher than the others, due to their higher ratio of muscle mass. Muscle weighs more than fat and requires more calories to maintain the desired weight.

Mesomorph body types often can lose weight quickly when following a meal plan that is higher in protein and lower in carbohydrates, and when they are getting plenty of exercise. However, mesomorphs gain weight just as quickly if their eating plan contains too many calories from high-sugar foods.

 

Workout: Mesomorphs are naturally strong because their muscles are thick and dense. Lifting moderate-to-heavy weights, with limited rest in between sets, five days a week is ideal to stimulate muscle growth.

Aside from weights, regular cardio is the best way to prevent fat gain if you’re a mesomorph. Attempting at least three cardio workouts a week for 30 minutes at a moderate level is recommended.

ENDOMORPH: Endomorph is characterized as naturally chubby, Shorter build people.

  • Round or soft physique.
  • Short neck, Thick arms, and legs.
  • Wide bone structure.
  • High levels of body fat, Maintains higher weight/ BMI range.
  • Slow metabolism
  • Muscles are strong

They usually carry their weight in the lower abdomen, hips, and thighs rather than evenly distributed throughout the body. This pattern of fat distribution makes it a bit harder to lose weight, but with the correct training and nutrition program, they can achieve positive results.

 

Diet: To keep fat gain to a minimum, Endomorphs should eat more protein and healthy fats and try to minimize carb consumption. Nutrient distribution close to 30 percent carbs, 35 percent protein, and 35 percent fat.

Endomorphs tend to be carbohydrate and insulin sensitive, A Paleo-like diet is best suited, where each meal contains protein, vegetables, and some healthy fats,

Starting the day with a high-protein breakfast is a great way to jumpstart metabolism and keep insulin levels in control. Endomorphs typically have a difficult time losing fat with diet alone, so a well-rounded fitness program is a must. Slower metabolism and extra body fat make it much harder for endomorphs to stay lean.

 

Workout: Four days of weight training throughout the week, One or two cardio days should also be included, and Weight Training Should Be The Main Focus Of An Endomorph’s Workout. Incorporate high-intensity interval training (HIIT) two to three days a week limiting to 30 minutes per workout. Incorporate 30 to 60 minutes of steady-state cardio, two to three days a week. Endomorphs should work all the major muscle groups — arms, legs, abs, and back — two to three days a week.

Stretching, Yoga, Pilates, and other related activities aren’t cardio workouts. And while they possess immense benefits, they won’t help you lose fat. It’s good to include them in your exercise routine, but don’t substitute your cardio for it. For endomorphs, almost daily cardio is really important. Follow a cardio workout you love and have fun doing. You need to incorporate it into your lifestyle not only to achieve the body you want but also to maintain it.

As an endomorph, you need to work out long enough and hard enough to lose weight.

There are no hard-and-fast rules to what your body can achieve, and being active, following a healthy routine is always good!

The best exercise is the one you enjoy most. If you like it, you’ll do it. In general though, If an individual tends to build muscle quickly and is looking for a slimmer look, they incorporate cardio and yoga with their strength training routine, versus lifting weights on a daily basis. A leaner body type looking to gain muscle should focus more on strength training and less on cardio.

You should know that regardless of your body type, you should first focus on appreciating the body you have. If you want to look different, then put in the hard work to get the results. Yes, it’s sometimes difficult but if you’re willing to put in the hard work it can be done.. If your workouts are bringing joy to your life and allowing you to find peace and balance, then you’re doing something right.

I would love to know your thoughts on my post and any feedback is always appreciated..

Stay Happy And Healthy!

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Hi, I am Rachna!

WhyToStop

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This blog is based on my personal take on Fashion, beauty tips, travel ideas, lifestyle based posts(pregnancy, health, food, fitness, life, happiness and more). I am not an expert in any such field and yet to discover my solid niche, henceforth, would love to share whatever I learn from my day to day activities, readings, and life experiences. My idea is to connect with all you lovely people, share experiences, learn and grow together.

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39 Comments

  • Amin says:
    December 31, 2019 at 10:16 pm

    Before I comment on this post, I would like to say thank you for your like on Physical Abtivity. Now back to your post, WOW! that was the best post I read and honestly I’m not a reader and I have never read anybody full post for 5 months I been here. this post had me fully engaged from beginning to end. Reading is not bad after all. Great post, love the content and the knowledge. You deserve an award for this. I will read all your post regarding fitness. good job. Wow💪. It’s my pleasure to meet you. hope all is well. Happy New year’s.

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  • Elizabeth Ann Johnson-Murphree says:
    November 4, 2019 at 4:56 pm

    Great website, content outstanding…

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  • sanchitahobby says:
    November 2, 2019 at 8:05 pm

    Nice tips.

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  • jhward220 says:
    June 30, 2019 at 5:39 pm

    I enjoyed this! I will come back to check out more

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  • LivingOutLoud says:
    June 15, 2019 at 9:12 am

    Hello! I really enjoyed your post and appreciate the reminder. Sometimes it is easy to lose sight of all the little factors that can affect the results we get. Thanks for sharing some helpful tips and tricks!

    <3 Alana

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  • Pingback: Knowing Your Body Type And How It Can Affect Your Fitness Goals?! – WhyToStop – Ultimate fat burn
  • Anna Koss says:
    April 2, 2019 at 11:19 am

    Thanks for this interesting post. I am doing exercise twice a week, but will try out different things from now on based on your post and see if that helps.

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  • brianlazanik says:
    March 30, 2019 at 2:44 pm

    Informative post. Thank you.

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  • Pectomorph says:
    March 29, 2019 at 9:55 am

    This is very informative, so much great detail! Check out my page for everything ectomorph and fitness related! Thanks.

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  • Ishani Roy says:
    March 23, 2019 at 3:24 am

    This post was really helpful

    Do follow us at
    https://thestrongtraveller.com

    Also check out all the posts..u migt get some help on choosing ur next destination for a trip

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  • maylynno says:
    March 20, 2019 at 2:53 pm

    Thank you this is very helpful. So if u are a mix of meso and endo what should u do in type of workout?

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  • Michelle Lopez Casten says:
    March 19, 2019 at 9:25 am

    This post conveying great information!
    I enjoyed lot by reading this :-)!

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  • usfman says:
    March 5, 2019 at 4:22 pm

    I would enjoy reading your travel postings. Thank you for checking out my blog.

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  • EthicalPixie says:
    February 27, 2019 at 10:34 pm

    This is a great post!! Thank you for sharing!

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  • K E Garland says:
    February 27, 2019 at 10:16 pm

    This is definitely accurate. The only way I can lose weight (as an endomorph) ever in life is to do A LOT of cardio…almost daily!

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  • usfman says:
    February 13, 2019 at 7:40 pm

    I have some confusion about the value of yoga as a weight loss strategy. My sessions for my age are quite strenuous. Doesn’t that lower one’s fat accumulation? Thanks for reading my blog.

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  • Vince says:
    February 13, 2019 at 1:42 am

    Nice content. I workout frequently so i need these tips. I also appreciate the “like” of my post.

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  • Beardsman186 says:
    February 12, 2019 at 2:33 pm

    Look, I’m not trying to talk trash. Everybody makes mistakes, and nobody knows everything.
    However Somatotypes have been debunked.

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  • The Mood Lifter - Daphne den Boer says:
    February 11, 2019 at 7:26 am

    Yess!! A lot of people don’t realise this!

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  • ariebearx says:
    February 9, 2019 at 6:48 pm

    Very well written and helpful!

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  • Khanak says:
    February 6, 2019 at 8:53 pm

    This is such a great, helpful resource! Your body type definitely pays a major role in reaching your fitness goals x
    Great post!
    I’d love it if you’d check out my new post at https://khanakm.com/2019/02/06/beauty-trend-report-2018/
    Khanak x

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  • Socca Eko says:
    February 4, 2019 at 8:43 pm

    thank you for this post !! ^^

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  • life@its_most_vulnerable says:
    January 26, 2019 at 8:26 pm

    Nice read!

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  • The Medical Mama says:
    January 26, 2019 at 1:50 pm

    I thought this was super interesting! This is definitely applicable to my situation. Thank you so much for sharing! 🙂

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  • cimps says:
    January 23, 2019 at 8:49 am

    thanks for sharing this post. great information on the body types which many people not know. keep sharing these amazing posts..

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    • WhyToStop says:
      January 23, 2019 at 8:54 am

      Thank you!

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  • Thinks with Spinks says:
    January 22, 2019 at 11:19 pm

    Nicely written. I straddle the endo and meso . 😃

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  • simple Ula says:
    January 22, 2019 at 6:13 pm

    This is a great, informative post! Thank you ☺🌻

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  • C.K Beauty says:
    January 21, 2019 at 6:34 pm

    This was so interesting and really helpful! Great post 😊

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  • rajanisingh885721172 says:
    January 20, 2019 at 9:42 am

    Fabulous post

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  • myowncalcuttablog.com says:
    January 19, 2019 at 10:41 pm

    Very informative! Thanks for sharing!

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  • David A Fischer says:
    January 19, 2019 at 6:50 pm

    As someone that is 200 pounds overweight and trying really hard to change, any tips would be appreciated

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  • sandymancan says:
    January 16, 2019 at 12:17 pm

    Good post too many don’t understand start your work out with information long before your start sweating for good result less wasted time as a bodybuilder myself no better way to get where you want to go

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  • Kamber Shaffer says:
    January 15, 2019 at 2:06 pm

    Very informative. When I actually put in the work, I can lose weight pretty quickly, so I must be mostly mesomorph. Maybe slightly endomorph though, because I really have to focus on nutrition and the workouts- cutting carbs is big for me. I can also think of specific people for each body type you mentioned. Thanks for sharing.

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  • Kranti says:
    January 14, 2019 at 3:49 pm

    Informative and helpful post! Thank you for sharing 😊

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  • Ester says:
    January 14, 2019 at 12:04 am

    I’m ectomorph and would like to gain muscles specially on my buttock. I have high metabolism and I just can’t gain weight. Sometimes, it’s frustrating!.

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  • Beyoutiful says:
    January 13, 2019 at 5:23 pm

    Very informative and helpful post! After reading this, I know how to alter my fitness regime based on my body type. Thanks for sharing 🙂

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  • Davina Lyons says:
    January 12, 2019 at 3:10 pm

    I really appreciate this information!

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  • Vrunda says:
    January 12, 2019 at 10:20 am

    This is so helpful! Thank you for sharing

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