If you haven’t already read the blog post ‘Know your body type and gain better results’ take a look. It talks about how if you want real results, you should eat and train according to your body type. Here are the key tips for your diet and training style.
ENDOMORPH BODY TYPE
- Weight training should be done 3 days per week with 48hours in between
- Higher volume workouts with shorter rest periods between sets will help to burn more calories e.g. circuit training, strength turbulence
- Cardio should be done daily for at least 30 minutes (fast walking, hiking, bike riding, swimming and using cardio machines in the gym)
- Generally your top priority when losing body fat is that you should stay in a caloric deficit in order to burn off excess body fat (you should eat less than your maintenance calories)
- Each meal should be based primarily around lean protein and green vegetables
- Eat 3 set meals throughout the day and 2 healthy snacks if required
- Consume carbohydrates post workout only and avoid refined sugars
Maintenance Macros: 30% Carbohydrates, 30% Protein, 40% Fats (if you’re unsure of what macros are check out this post)
MESOMORPH BODY TYPE
- Moderate to heavy weights lifted with ‘time under tension’ are required to stimulate growth on compound movements
- Constantly challenge your muscle with a variety of stimulation and strive for a solid pump every session
- The core of your training should be resistance training (i.e. lifting weights)
- Try to choose complex carbs with lower glycemic index
- Get your fat from different types of nuts and oils (like flaxseed oil or olive oil)
Maintenance Macros: 40% carbohydrates, 30% protein, 30% fats.
ECTOMORPH BODY TYPE
- Heavy weight training will help you to stimulate muscle growth
- Take longer rest periods between sets (2 minutes) to allow for heavier weights to be lifted
- Generally your main focus is to get bigger and gain muscular hypertrophy
- Workout 3-4 days per week, or every second day to allow optimal recovery time for growth
- Cardio should be kept to a minimum for the hard gainer during a mass building phase
- Consuming a caloric surplus is a must for you in order to grow so keep eating as much as you can. It would be perfect if you can eat a meal/snack every 2 hours.
- Eat higher calorie and higher fat foods to help you meet your daily calorie needs. However you should not eat junk foods or sweets. Think high calorie but high nutritional density.
- Each meal should be based around quality protein (fish, poultry, eggs, beef) and complex carbohydrates (vegetables, brown rice)
- Because of the very fast metabolism you should not worry about gaining body fat – even if you do gain some body fat during a phase of a mass building, you will get rid of this faster when you adjust your diet and training
Maintenance Macros: 50% Carbohydrates, 30% Protein, 20% Fats
Fitness is not about being better than someone else… IT IS ABOUT BEING BETTER THAN YOU USED TO BE.
— Martin King, Personal Trainer