How Does my Body Type Affect my Weight Loss Program?

Knowing your body type is very important when starting a fitness program. It will help you to focus on the right fitness and nutrition program that will work best for you to achieve your weight loss goals. Exercise and nutrition is not a one size fit all thing. What worked for your friend may not work for you because you do not have the same body type.

There are 3 different body types: Ectomorph, Mesomorph and Endomorph

Endomorph: Mostly have pear shape with high body fat

Ectomorph: Tall, slim and slender. Mostly have difficulty in gaining muscle mass

Mesomorph: Have a body that has more muscle mass. This does not depend on weight training. Mesomorphs are naturally muscular whether male or female

 

Your fat storage site most times depend on your body type. Most Ectomorph look slim but the body preferred storage site is the abs. When planning a fitness program, your aim should not be to get into high intensity cardio for weight loss. It should be geared towards getting a toned and more defined body shape.

Having a body type is not permanent. It can be changed by nutrition and exercise. There are Mesomorph that has changed their body from being fat to being muscular through fitness and nutrition. There is also Ectomorph that has changed to Mesomorph by following a nutrition plan meant for gaining weight.

Still don’t know your body type? Take a look at the picture and determine your body type

thumbmaker
Mesomorph                                     Endomorph                                     Ectomorph

Now that you know your body type, find the fitness and nutrition plan best suited for your goal below.

# 1 Mesomorph

People with this body type look like they started weight training and developed muscles while they were still in the womb.

If you are a female Mesomorph and you are not going for a body building competition, following a training routine where you lift heavy weights is not advised.  Mesomorph women are strong and athletic. They are exceptionally good in sports and exercises that require explosive movements and short bursts of energy.  Serena Williams is an example of female Mesomorph.

Female “Meso” Fitness

Go for low impact cardio with light weights

images-47
Light weights is best suited for female mesomorph who want a less muscular body

Even though I advise ladies to use dumb bells, weight plates and kettle bells from 3 kg up, using 4kg and 8 kg dumbbells is a no – no for female endomorphs who do not want more muscles. Most endomorphs that come to me want a softer looking body. So we use lighter weights and that’s what gives them the body shape they want.  Those pink light weights? Exactly, that’s what you need.

However, if you want more muscle, feel free to add more weights.

Male ‘Meso’ Fitness

For most “Meso” men, this is a blessing. While others are struggling to build muscles and are chugging down protein powders and other strange tablets, all you have to do is to just cast an admiring glance at weights and bam muscle!

All you need to do is to build on the great muscular foundation nature has blessed you with; you can decide to add more weight depending on your goal.

Nutrition

Eat healthy fat, protein and unrefined carbohydrate. Do not skip meals as this will make you look gaunt in your face and neck.

# 2 Ectomorph

Ectomorphs have a metabolism that is on fire every single moment. Think of high distance runners and you get the picture of what endomorphs look like. Or better still think Taylor Swift. They are most likely to overeat and indulge but still not put on weight. They guzzle ice cream, junk food and never gain weight while others will do the same and gain tons of weigh. It’s not fair, right?

Fitness

Ectomorph workout should be limited to HIIT  1 -2 times a week, and use the other 3 days for strength training, low impact and body toning moves.

barbell-squat-women
Compound exercise like squat with barbell is best suited for ectomorphs

It is recommended that you include squats and lunges in your program as this will give your body a more defined  shape.

Sample workout plan

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
ELLIPTICAL  MACHINE WORKOUT 20 MIN STRENGTH TRAINING

30 MIN

REST STRENGTH TRAINING

30 MIN

STEPPER WITH HANDLE WORKOUT

20 MIN

BODY TONING MOVES WITH ELASTIC BANDS REST

Male ectomorphs should use this fitness and diet plan to build muscle

Nutrition

Ectomorph should eat more protein and healthy fat. Carbohydrate should be eaten as part of a balanced meal. Use the healthy plate as a guide.

Problem area for Ectomorph body type

The belly is a problem area for most Ectomorph with most of them being skinny with a little pot belly. This can be taken care of by following the fitness program above and cutting down on junk food. Just because you may not put weight all over your body does not mean it cannot get stored in your belly as fat.

#3 Endomorph

Endomorphs have a higher percentage of body fat. Whereas Ectomorph burn off excess calories and Mesomorph turn theirs into muscles, endomorphs stores excess calorie as fat.

When you think endomorph think Oprah Winfrey.

Fitness

HIIT is recommended for you. Exercise like the leg lift should be avoided as it puts a lot of stress on your lower back because of your weight.

20150201_040921-1
HIIT is best suited for endomorphs

 

Sample workout plan

DAY I DAY 2  DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
HIIT STRENGHT TRAINING HIIT REST LOW IMPACT CARDIO AND BODY TONING MOVES HIIT REST

 

Nutrition

Your nutrition should focus on eating high quality protein and good fat. Limit your carbohydrate intake. Do not cut off carbohydrate totally. Be mindful of the quantity and quality (try to avoid refined carbs like white bread and donuts) and abstain from junk food and high calorie drinks.

When you train with your body type in mind, it makes weight loss easier and your goals more achievable. All workouts are not suited for everybody. Find your body type and follow the fitness program that is best suited for you.

If you gain muscle mass easily and you use the program of an Ectomorph that finds it difficult to gain muscle and who needs to gain muscle, you will gain more muscle.

Work with a personal trainer to personalize your wellness routine. Contact us to find out how we can help you to achieve your goal.

Author: Nkeoma DND Agu

Hi, I am Nkeoma DND Agu. A fitness and nutrition coach, entrepreneur, writer and philanthropist. I am fully committed to helping you live a healthier and fulfilled life by giving you the tools you need to unlock your personal potential.

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