Additional Body Type Categories
Dr. Carolyn Mein, nutritionist and author of Different Bodies, Different Diets, goes further than others and makes eating for your body type even more complicated and difficult to follow or prove.
Dr. Mein describes 25 body types in her 25 Body Types Systems program, each based a hormone gland or organ system that is said to predominate. This includes such body types as hypothalamus, pineal gland, eye, brain, skin, and liver.
Nutrition And Training For Mesomorphs
Again, its important to scale for your own individual differences. But in general, recommendations for mesomorphs include:
- Eating healthy whole foods, including a good balance of all macronutrients. For carbohydrates in general, focus on more plant-based, high-fiber options like potatoes, legumes, whole grains, and fruits and limit refined sugars and flours.
- Eating protein with each meal and avoiding too much fat. For example, Mesomorphs may do well on a 40% carbohydrate, 30% protein, 30% fats diet.
- Cutting back on processed foods, especially if the goal is to lose weight or body fat.
- Enjoying an equal mix of cardio and strength training, including high-intensity activities like HIIT or plyometric exercise to take advantage of your more athletic build. Regularly challenge your body for greater results, but watch out for doing too much cardio or endurance training, as it may lead to a loss of muscle mass as well as fat.
Body Types Are A Starting Point
Diet and lifestyle habits directly affect our level of muscle and body fat. However, no amount of exercise will transform a short-limbed person into a long-limbed one, because characteristics, such as the width of you hips and shoulders or whether you are small or big boned are unchangeable.
Furthermore, anyone can lose weight and anyone can gain muscle. Youll see that written everywhere. What people are less apt to talk about, the inconvenient truth if you will, is that the ease and degree to which fat loss and muscle gain can achieved varies between people. 121314
You cannot change your body type in the sense that an endomorph will always have a greater tendency to put on weight compared to a mesomorph or ectomorph. However, endomorph doesnt equal being overweight or ectomorph being skinny. Think of body types as a describing propensity for weight gain.
Therefore, the different body types are simply starting point of what your body is and what you can do with it. Although you cant change the framework, through healthy diet and exercise you have a huge amount control over what your body will become. In other words, body type sets the scene, but lifestyle largely determines the result. It places limits on what you can healthily achieve, but not on being healthy, fit, or strong.
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Exercise To Stay In Shape
Often, your body shape is something youâre born with. But no matter what you look like, there are lots of things you can do to be healthy. Exercise can help you get rid of deeper fat and build muscle, even if your weight stays the same. And if you lose weight, regular workouts can help you keep it off. Try to get at least 30 minutes of moderate exercise on most days of the week. Building muscle with weights or yoga can also help.
What Is A Pencil
People with a straight-shaped body have similar measurements for their shoulders, waist, and hipsbasically, no curves. Most skinny people tend to have this body type, and when they do gain weight, it’s usually in the belly. As mentioned with apple-shaped figures, this is problematic for health reasons , since it leaves them prone to heart disease and diabetes.
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Workout Tips For Your Body Shape
While our shape may be mostly influenced by genetics and diet, fitness is a non-negligible part not only for overall tone but for health, too. “Physical activity is key for any body type. Moving more not only helps with weight loss, but boosts your overall health, reducing your risk of heart disease, helping control your blood sugar, and more!” exclaims Amer.
Any exercise is better than no exercise, but here’s what to focus on for your body type:Apple-shaped people should focus on high-intensity interval training, which works to blast fat and torch calories while improving cardiovascular capabilities.Those with a pear shape should focus on a mix of strength training and cardio for all over fat burning.Hourglass should focus on full body moves.Pencil people need to work on building muscle, particularly in the ab area.If you have an inverted triangle shape, focus on a mix of strength training and cardio for all over fat burning.
Get plenty of ideas with these 30 most effective 30-second workout moves!
What Should Ectomorphs Eat
To match the goals of most ectomorphs in putting on some size, these hard gainers should have diets that contain a more than sufficient number of calories. With metabolisms that seem to incinerate anything thrown into the body these people shouldn’t be concerned with following a strict low carb or low calorie diet.
There are some products on the market like mass gainer powders that will help to boost caloric intake without having to stuff your face throughout the day making it easier to hit your target consumption. Protein intake should remain at at least 1 gram per pound of bodyweight in order to provide the protein necessary to build new muscle through the process of muscle protein synthesis . Protein intake and calorie intake in general should take place throughout the day to aid the process of weight gain. Slow digesting protein shakes at night can be a great way to get some gains in your sleep. Ideally ectomorphs should eat at an energy surplus, meaning consumption of more calories than theyre burning.
The main types of foods that should be in an ectomorph diet are:
- Whole grains
Tips for Ectomorphs
Diet: Lucky them, ectomorphs can eat some of the most delicious foods with worrying about consuming too many calories. Shoot for whole foods that are calorie dense that are packed with protein such as peanut butter, whole milk and sometimes even mass gainers if having trouble eating enough calories.
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Are You An Endomorph
Do you find that no matter how much you exercise and eat healthy foods, you struggle to lose weight? After speaking with your doctor and ruling out medical reasons for this, you may find that you have an endomorph body type. According to Sheldon, endomorphs also have personality traits that can make following exercise and diet plans more challenging. They tend to gravitate toward slower, more sedentary lifestyles and to find comfort in food and relaxation. If you describe yourself this way, you may have an endomorph body type.
Every Body Has Its Own Strengths
Remember, the above metabolic body types are just categories. Your body is unique and special. All body types have their strengths and may perform better under some conditions than other types. There is no best metabolic body type, and throughout life, with changes to exercise or diet, hormonal shifts, environment, and more, you can even change your body type.
Plus, most of us have combination metabolic types, so it can be difficult to categorize. For example, there are Ecto-Mesomorphs, who typically look muscular yet lean and agile, who may have a wide upper back with a narrow waist and strong arms and legs, without looking bulky.
There are also Meso-Endomorphs, which may be the most common hybrid, who have thicker arms and legs and a boxier chest and midsection. They have powerful-looking, fit bodies but may also have a bit more body fat or water retention covering the muscles.
The last common hybrid is an Ecto-Endomorph, which is typically the result of lifestyle habits. This is a person who has a naturally lean frame but has gained a lot of body fat due to a sedentary lifestyle combined with poor eating habits. These folks tend to have long limbs, smaller frames, yet their bodies may look soft and flabby, especially around the waist, arms, and legs. They may do well to cut back on carbs at least slightly until theyve lost the excess body fat.
Theres no perfect diet or perfect body type. Embrace your uniqueness and focus on what really matters: improving your health.
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Sample Meal Plan For An Android Body Type:
Breakfast: Broccoli Omelet and Cold Potato Salad
The broccoli contains vitamin C, while the cold potatoes are resistant carbs. Cook the ingredients in coconut oil for fat-burning benefits.
Lunch: Android Salad
Combine vitamin-C-rich kale, papaya and strawberries with cold lentils to work in resistant carbs. Make a dressing using coconut oil.
Dinner: Chicken-and-Rice-Stuffed Peppers
The bell peppers contain vitamin C while the cold long-grain rice is your resistant-carb serving. Cook the dish in coconut oil.
Hourglass Types: What To Eat
Fight sneaky weight gain with smart snacking. Instead of mindlessly reaching for a bag of chips or a toaster waffle, your carbs should be coming from high-quality, complex sources, Glassman says. Your secret snack weapon? Veggies. Vegetables are not only good for you, but they also allow you to eat a lot of food without taking in a lot of calories, helping you feel full and satisfied, she explains. Good snack options for hourglass types: carrots and guacamole, celery and almond butter, and cucumbers and hummus. Want to show off your shape? Check out the best dresses for your body type.
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Mesomorph: Muscular And Moderate
If you have these features, your type is Mesomorph:
You have a naturally muscular and moderate-size frame body. Your shoulders are wide, and your waist is narrow you also have strong arms and legs. You dont need to store fat because your body can easily add new muscle.
If you are a woman, you have a sexy body. When it comes to exercise, you shouldnt train as hard as you can. Timed workouts such as sprints, box, and vertical jumps are best for your health. Fortunately, you can quickly gain or lose weight.
Thats why you should have a mesomorph diet it means you need slightly more calories and protein than other styles. A balanced meal for you may include grilled chicken and olive oil on whole grain bread, and vegetables such as cauliflower and broccoli.
Workout Quiz: The Ectomorph Workout
The Ectomorphs are known as hard-gainers, as it is very difficult for them to add muscle mass, while they dont have to worry much about excess fat. Their metabolism burns calories with lighting speed, which prevents them from putting on weight, and even sustaining a healthy body mass index .
Strength training for the ectomorph:
- It is recommended to train with heavy weights and give yourself lots of rest in between sets as well as in between exercises .
- Limit your training only to one or two body parts per training day to avoid spending too many calories.
- Aim for 7-10 reps and 5-7 sets of each exercise.
- Rest a lot in between workouts and never train a muscle group that feels sore.
Cardio training for the ectomorph:
- Very minimal cardio. For ectomorphs, the minimum amount of cardio is required for general cardiovascular health. With an ectomorph already burning calories at such a fast pace, burning even more with cardio is not an efficient way to pack on any substantial mass.
- You should only do cardio at a moderate pace for 30 minutes three times per week. Any more than this is going to be detrimental to the weight gain goal.
- Also, you might go for moderate and low-intensity bike rides and brisk walks .
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How To Figure Out Your Body Type
Add up the number of times you answered A, B, or C. If you chose mostly A’s, youre an ectomorph mostly B’s, youre a mesomorph mostly C’s, youre an endomorph.
If your responses were divided fairly equally as in 5 and 5 or even 6 and 4 between two different letters, you likely have a hybrid body type. To be specific, if your responses were split between A’s and B’s, youre an ecto-mesomorph if theyre spread between B’s and C’s, youre a meso-endomorph and if you found your responses in a 50-50 or 60-40 split between A’s and C’s, youre an ecto-endomorph.
If you end up with a 7-3 division between two different types, it may mean that youve strayed off course from your true type with poor dietary choices, in which case the hybrid approach to diet and exercise will steer you back on the right track.
Apple Types: What To Avoid
Eating more healthy fats is only half the belly battle. Apple types also need to cut back on their carb intake, particularly simple carbs like sugary snacks, Cipullo says. This doesnt mean you need to ban all carbohydrates, however. The only good diet is the one you can stick with, and for many people that means eating some carbs, she says. Just try to limit them to 40 percent of your overall calories, and in general, limit sweetened beverages , bread, pasta, breakfast cereals, and junk food. Dont miss our handy guide to good and bad carbs.
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Pear Types: What To Eat
The main emphasis for Pear types is to work on building lean muscle while maintaining a healthy body weight, says Keri Glassman, RD, a celebrity nutritionist and brand ambassador for the healthy bouillon company BOU. The best way to do this is to make sure youre eating plenty of lean proteins, leafy greens, and healthy fats. These are three integral pieces of any healthy diet, but its the combo that will help Pear types feel lean while building muscle, she explains. In other words, eat more salads with lean meats tossed in. For some inspiration, check out these 12 healthy salad recipes that will make lunch exciting again.
What Is An Endomorph
Unfortunately, endomorphs mightve drawn the short straw compared with the other body types. Endomorphs are naturally thicker, heavier and rounder as their slow metabolism make it easier to put on the pounds while making it harder to shed the extra weight. You might be thinking that putting on extra weight can mean muscle too but often times the fast weight gain is fat not muscle tissue.
To see if youre an endomorph check some of the characteristics listed below. Once again not all of the characteristics need to apply but if the majority describe you, then endomorph is probably your body type.
- Daily activity is more sedentary
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How To Use Your Metabolic Type For Weightloss
If you would like to lose weight, using the metabolic body types can be an advantage. Now that you have an awareness of whether youre a mesomorph, endomorph, or ectomorph, you can understand which foods and activities are best for your health and fitness goals.
For Long Lasting Weight Loss Success
- Have you tried every diet and find that nothing works?
- Do you have difficulty with portion control?
- Do you have a hard time taking care of yourself?
- Do you gain weight in one place and can’t get rid of it, no matter how many targeted workouts you do?
- Do you find your energy always dips mid afternoon?
- Do you have uncontrollable cravings in the afternoons or evenings?
Chances are this is the case because one size fits all never works and the diets you’ve been trying are not designed for your specific body type!
As long as you don’t know your body type, weight loss will be impossible, cravings will be through the roof and you will always feel hungry.
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What To Eat For Weight Loss According To Your Body Type
Written by Liz Brown
Did you know that the shape of your body can affect your ability to lose weight? The body type diet teaches you what to eat and how to exercise based on the shape of your body! Discover your body type and start seeing results!
There are a lot of diets out there that claim to be the best diet for weight lossand while they each offer a unique and effective approach to dieting, theres one diet that is piquing our interest as of late, and that is the body type diet.
Choosing certain foods to eat based on the shape of your body might sound a bit obscure, but the shape of your body can actually give you some important clues about your particular risks and strengths when it comes to maintaining a healthy weight.
If youve never heard of the body type diet before and are curious what its all about, well discuss everything you need to know about eating for your body type, the best type of exercise for your body, and how it can help you reach your ideal weight. Plus, you can take our body type quiz to learn what body type you have and which foods are ideal for you! Heres what well cover