Is gaining weight much easier for you than losing a few pounds? Or Gaining muscle mass is a hornet’s nest for you irrespective of how much you eat? The reason behind this trouble could be your body type. The majority of the people often overlook their body type and train in a way that can do more harm than good. The chances of getting visible results are zero if you’re not training as per your body type.
Hence knowing your body type and training accordingly can be a game-changer. This article will help you discover your body type, and you can pick the right fitness plan.
How to identify your body type?
People are of different sizes and shapes. But three body types generalize body composition. It’s also known as somatotype, and you might fall in one of these categories. So, what are these three categories?
It’s ectomorph, endomorph, and mesomorph. How to know which one is your body type? Below are some of the points that can help you identify your body composition.
- Tall and lean with lanky limbs.
- Rapid metabolic rate.
- The Body Mass Index is below 17.
- It’s hard for them to gain muscle mass or weight.
- Narrow shoulders with larger hips.
- Tendency to gain weight faster and difficult to lose it.
- The metabolic rate is slow.
- Precise balance of fat and muscle
- Easy to gain and lose weight
- The shoulders are broad with a narrow hip section.
It’s time to select an appropriate workout plan that’ll suit your body type.
Select the best workout and diet for your Body Type
If you fall in this category, then follow the tips given below for better results:
- Strength training is the key.
- Lift heavyweight, and the rest period should be longer between the sets.
- Say no to cardio. It’s ideal to do cardio for 15 to 20 minutes twice a week.
- Include more compound exercises like squats, deadlifts, push-ups, and pull-ups.
- The ideal rep range is 6 to 10.
Diet: The calories should be 600 to 800 in surplus. Take 60% of the calories from a healthy carbohydrate source.
- HIIT is most effective for endomorphs.
- Heavy to moderate strength training with a mixture of compound and isolation exercises.
- Rep range is 12 to 15 with supersets.
Diet: Maintain a caloric deficit in your diet. Include 25% carbohydrates with plenty of vegetables.
It’s easier for mesomorphs to maintain a good shape.
- Moderate cardio three times a week
- Moderate to heavy lifting.
- Rep range is 6-8 (while lifting heavy) and 10-15 (while lifting light).
Diet: The calorie range is around 2500 calories. Maintain 40% to 60% of carbohydrates.