Your Body Type Really Does Determine How Quickly You Lose Weight! I’d Have Never Thought That.

There are 3 distinct body types: ectomorphs, endomorphs, and mesomorphs. Everyone falls into one of these three categories. Each of these 3 types need slightly different exercise and diet plans to fit their body types in order to achieve desired results. Below are some tips to help you eat and train according to your body type.

1. ECTOMORPHS

They are your classic “hardgainer” and tend to be thin, long-limbed and have fast metabolism. In general, they have a tough time putting on fat and muscle.

EXERCISE FOR YOUR BODY TYPE

The ectomorph training focuses on muscle building and strength over cardio and interval training. They need to give their muscle more time to recover between training sessions, more so than other body types. The workout session must be completed within 45 minutes to 1 hour. Train each bodypart once per week.

• Lift Heavy: Since the ectomorph needs strength, they need to train heavier with 4-6 sets in the 5-10 repetitions range. Use the heaviest weights you can handle and increase training intensity with each workout. This mean more weight, reps, and sets.
• Take longer rest periods: Take 2-5 minutes of rest between sets if lifting heavier weights and really overload to stimulate muscle fibres and growth.
• Reduce Cardio: Cardio is an important part of training. But ectomorphs should lower their cardio workout in order to avoid burning too much calories.
• Big compound exercises: Ectomorphs need to focus their efforts compound-based workouts like the bench press, shoulder press, dips, bent over rows squats, leg presses and deadlifts.

NUTRITION

Ectomorphs have fast metabolism, which can turn food into energy quickly. To build muscle, increase the daily carbohydrate intake, as well as a higher caloric intake overall. Increase daily protein intake to 1 – 1.5g of protein per pound of bodyweight. Recommended macronutrient ratio for an ectomorph is Carbohydrate 50% – Protein 30% – Fat 20%

2. MESOMORPH

Mesomorphs have an athletic physique, broad shoulders, lots of muscle mass, and are relatively lean. Mesomorphic individuals gain muscle and lose fat very easily. Their bodies respond well to nutrition and training regimens. They are somewhere between the endomorph and the ectomorph.

EXERCISE FOR YOUR BODY TYPE

Mix Compound And Isolation Movements: Training of a mesomorph should be composed of both compound and isolation movements. They are suited to classic muscle building workouts and muscle group splits during a training week.

Use classic muscle building splits such as:
Legs: Leg press, Leg extension, Leg curl, Lunges, Squats etc.
Back: Bent over row, pull downs, Bent over rows, Low rows, Pull ups, Deadlifts etc.
Chest: Chest Fly, Chest press, Cable flys, Bench press, Push ups, etc.
Arms: Bicep curls, Tricep extensions, Tricep pull downs, Hammer curls, Tricep kickbacks etc.
Shoulders: Shoulder press, Side lateral raises, Barbell rows, Military Press, Front raises etc.

For each exercise, do 3-4 sets of 15-20 reps, using the same weight for each set.

Moderate Session: Since mesomorphs have more strength and energy, they can perform longer workouts than ectomorphs.

Focus on endurance Mesomorphs have poor endurance abilities and consequently their cardiovascular health needs work. Cardio training 4 days per week for 30 minutes a session will be of tremendous benefit to the mesomorph.

Incorporate stretching exercises
As mesomorph build muscle quickly, so their muscles can get really tight. Incorporate stretching exercises into every workout session to avoid injury by increasing your flexibility. Do a variety of stretches so you stretch each of your major muscle groups.

NUTRITION

As mesomorph tends to turn food into muscle really easily, so they need high amount of protein. Intake of carbohydrates should be moderate, since they can easily be stored as fat.

Recommended macronutrient ratio to build muscle:
Carbohydrate 40% – Protein 40% – Fat 20%
Recommended macronutrient ratio to lose fat:
Carbohydrate 30% – Protein 40% – Fat 30%

3. ENDOMORPH

The Endomorphs gains weight easily and usually carry extra fat around the lower abdomen, hips and thighs. Endomorphic individuals generally have slow metabolism, store fat easily and have a harder time than other body types in losing body fat. They should focus on moderate caloric intake, add cardio exercises and weight lifting so they can burn more calories and boost metabolism.

EXERCISE FOR YOUR BODY TYPE

Endomorphs are more suited to full body, compound heavy, high volume and frequency resistance training teamed with regular cardiovascular exercise.

• Circuit training: Circuit training is ideal for endomorphs. Pick 3-5 exercises and go through each one with no rest between exercises. Rest 2 minutes between circuits. Full body routines focusing on large muscle groups e.g. back and legs to stimulate the most muscle and burn most calories.
• Rep Range And Superset: Keep your rep range in the 9-12 range for upper body and 12-25 rep range for legs and calves. During training, include supersets: do two different exercises in a row (bench press – pull ups), it helps burning more calories.
• High Amount Of Cardio Trainings: To lose a lot of weight, cardio has to be the core of your routine along with a few weight trainings. Do a cardio workout at least 30-40 minutes, several days a week.

NUTRITION FOR AN ENDOMORPH

Endomorphs should be more strict on calorie intake. To lose weight, they must burn more calories than consume. Carbohydrates intake should be limited, whether it’s for building muscle or lose fat.

Recommended macronutrient ratio to build muscle: Carbohydrate 30% – Protein 50% – Fat 20%
Recommended macronutrient ratio to lose fat: Carbohydrate 20% – Protein 50% – Fat 30%

7 Behaviors of A Woman That You Never Want to Let Go

HERE ARE 7 RELATIVELY STRAIGHTFORWARD SIGNS THAT SHE’S THE RIGHT ONE:

1. SHE “OOZES” SWEETNESS

Are there good, tough women out there? Absolutely. Toughness and sweetness and not mutually exclusive, of course.

When a woman loves you, she doesn’t shy away from expressing her love. She’ll hold your hand, hug you, kiss your cheek, and display her affection for you and the world to see.

Another good sign is when she’s sweet to other (deserving!) people around you. It doesn’t matter if it’s your mother or a distant cousin; she’s seemingly always kind.

2. SHE (EASILY) MAKES YOU SMILE

How many of us have seen that solemn couple in the restaurant who don’t say a word? Special circumstances aside, this is a manifestation of contentment at best, and unhappiness at worst.

Anyways, a woman that makes you constantly smile and laugh is a keeper. A mutual connection almost assuredly exists that does not surface very often. Do yourself a favor and take advantage of it.

A woman that shares a mutual sense of humor? Give her some bonus points.

3. YOU WANT TO BE BY HER SIDE

Have you ever been in a relationship when being with one another felt like a chore? If so, that’s completely okay, and many of us have been there.

But a women so alluring that you want to be with her whenever possible is a real find. Date nights are what you look forward to the most, as you’ll both revel in each other’s company.

This is a highly positive sign.

4. SHE COMPLIMENTS YOU

You may be in some ratty sweatpants with pink eye, and she’ll still reveal things that she loves about you. Not making enough money at your job? She’ll compliment your hard work regardless.

Despite the circumstances, she doesn’t shy away from showing her adoration.

5. SHE “GOES OUT OF HER WAY.”

Partners that ultimately end up falling for each other are often those that understand and anticipate sacrifice.

It doesn’t matter if its 3 AM and you’re stricken with food poisoning. It doesn’t matter if your car broke down and she needs to drive an hour to pick you up. She also does the “little things” that indicate her love for you.

Women that go out of their way are selfless; women that are selfless are almost always great partners, wives, and mothers.

6. SHE’S LOW MAINTENANCE

Oh, how much of a gift a low maintenance woman is. When you don’t have to worry about walking through a mall and pulling out a credit card, it’s a joyous occasion.

Low maintenance women also tend to be self-reliant and responsible; they do not look for a man to assume responsibilities that are beyond reason.

Do yourself a favor, though, and “reward” her selflessness by surprising her with something special from time to time.

7. SHE’S TRUSTWORTHY

While this last piece is somewhat obvious, it is nonetheless the most important.

At the risk of sounding cliché, trust is the foundation of any meaningful intimate relationship. If she’s never given you a reason not to trust her, count your blessings.

Chances are you’ll never have to contemplate any underlying motives because they’re (likely) aren’t any. When she confides in you – and tells you everything she thinks you need to know, but perhaps don’t – this is a woman with a heart of gold.

Oh, and one last thing…we love you, women everywhere!