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Now I want to stress the importance that you have to know what kind of body we have in time to plan our training and diet because it must be one way or another. We are not all equal and we must focus on certain aspects to focus on our goals efficiently.
Nowadays three fundamental typologies are used:
Ectomorph An ectomorph is a very thin person who finds it difficult to gain weight. They differ by the fineness of the bones and by having a flat chest and small shoulders. As we can deduce, his body structure is narrow and he does not have much muscle mass. In this case, the training must be brief and intense due to the type of metabolism that it usually presents (fast metabolism), so it is necessary to save as much energy as possible to reduce the speed of your metabolism and give priority to rest.
It is advisable to focus on the large muscle groups by performing exercises such as flat bench press, pull-up, or chin-up on the fixed bar and barbell deadlift. As for food, the idea is to follow a hypercaloric diet: consume more calories than are expended. This is important, as you have to work on eating a little more each day if you want to achieve gradual weight gain.
Breakfast: cereals, semi-skimmed milk, honey, Serrano ham, and fruit.
Lunch: pasta or rice, vegetables, and whole wheat bread.
Food: pasta or rice, meat, potatoes, and legumes.
Snack: yogurt, nuts or hazelnuts, cookies, and fruit.
Dinner: salad, yogurt, and fruit.
Mesomorph is an individual who by himself has an athletic form, broad shoulders, narrow hips, and hard and defined muscles. As you can see, few problems have a mesomorph. It can gain weight easily (much more than ectomorphs), builds good muscles quickly, and can indulge in small quirks from time to time in its diet.
In training, it is advisable to practice cardiovascular exercise and exercise with weights. Weightlifting can cover different objectives, both gaining volume and defining or improving certain physical capacities (strength, endurance, speed). In food, a little of everything happens (without going overboard and offering the maximum possible balance, that is, controlling calorie intake).
Breakfast: whole grains, skim milk, eggs, and fruit.
Lunch: chicken or fish, yogurt and fruit.
Food: rice or pasta, cottage cheese. vegetables and potatoes.
Snack: wholemeal bread, Serrano ham, and fruit.
Dinner: asparagus, meat, and yogurt.
Endomorph Finally, the endomorph. It has a large and wide body structure, a rounded appearance (especially in the abdominal area), and little obvious musculature. It has a slow metabolism, and in this case, it is necessary to accelerate the metabolism with different types of activities. It is difficult for them to lose weight and therefore gain weight very easily.
A highly recommended exercise to accelerate the metabolism: the squat or squats. It involves large muscles and creates a strong stimulus in the body. Decreasing rest times between exercises is also advisable and doing double workouts from time to time (not always) as well. You don’t have to focus on doing a lot of reps in an exercise, it’s something I’m not a big fan of and I see a lot of people do when they want to lose weight.
The combination of strength training and cardiovascular exercise is a good way to lose weight and prevent obesity-related diseases.
Regarding diet, try to avoid fats and sugars as much as possible, that is, try to limit but not eliminate. It is also advisable to reduce your carbohydrate intake and increase your protein intake somewhat. The ideal is to follow a hypocaloric diet (consume fewer calories than are expended). Remember that you should never go hungry on a diet. It can cost at first and you may notice a little anxiety about wanting to eat more, but we should never notice a great excess of hunger at all times. First, you have to learn to eat well and then to reduce your calorie intake little by little to get used to your body, you don’t have to do it all at once.
Breakfast: egg whites, protein powder, and fruit.
Lunch: tuna, soy milk, and fruit.
Food: chicken or fish and vegetables.
Snack: turkey sandwich (cold cuts) and fruit juice.
Dinner: fish, vegetables or legumes, and yogurt.
There are tons of training tactics and ways to eat for every body type. You have to try and vary until you find the best result. This post is simply to guide you and give you examples and alternatives to improve your results. I hope it serves you and that you always continue fighting for your dreams and goals! See you in the next article.