Eat Right for Your Body Type

Source:  Eat Right for Your Body Type    Tag:  types of muscle diseases
Do you want to improve your health and stay in shape, but find it difficult to figure out what really works for you?

Each individual is fashion in a unique mold. You have anatomical characteristic that specifically define you. The shape of your face, the size of your waist, the breadth of your shoulders, the length of your arms and legs, and the thickness of your chest is exactly different from those of other people.

Physical characteristic can be linked to metabolic differences between individuals. Your body type influences how you respond to diet and exercise. So it's important to determine your body type. Different body types require different diet plans and health related goals.

Studies suggest that there are three general categories of the body types: ectomorph, mesomorph, and endomorph. 

Etomorph ("stick" shape or "ruler" shapes)
An ectomorph is a typical skinny guy or gal. They have a narrow shape with no real difference between the size of their hips, waist,and shoulders. Ectomorphs have a delicate skeleton and naturally carry less fat and less muscle. They have a fast metabolism which burns up calories almost too efficiently, thus able to overeat while gaining little or even no weight. Women with this shape tend to be as fashion model.

Ectomorphs find it very difficult to build and maintain muscle mass. To gain weight, they have to consume huge amount of calories. W hen they do gain weight, it's usually around the stomach and waist, while maintaining slender arms and legs. Belly fat, however, comes with some health risks like heart disease, diabetes, and breast cancer. Fortunately, ectomorphs can lose fat easily. They usually have a great deal of physical endurance, too. Swimmers and long distance runners tend to have this body type.

Though ectomorphs find it hard to add size to their frame, they still can achieve their dream physique with some hard work and dedication. Since ectomorphs already burn calories quickly, they need high calories meal plan and engage in a physical activity at a moderate pace.

Since ectomorphs burn calories quickly, they should not engage in a rigorous physical activity for it will only make them thinner or lankier. To build up more muscle and create shape, ectomorphs should focus on strength training large muscle groups. Squats, leg press, incline dumbbell press, and bench paress work well with them.

Ectomorphs should get enough protein (lean meat, fish, egg, soy); carbohydrates (bread, pasta, rice, and potatoes); plus healthy fats (olive oil, nuts and avocado.) Supplements are definitely recommended.

Mesomorph (Big muscle)
A mesomorph has a large bone structure, big muscle and a naturally athletic physique. Their chest and shoulders are broader than their waistline. Since they find it so easy to increase muscle size, the mesomorphs are the best body type for bodybuilding. Unfortunately with large muscles often comes reduced flexibility and agility. While mesomorph body type looks nice for men, on account of their large muscle, it is not so attractive for mesomorph women.

One problem mesomorphic women faces, is that they can bulk up too much with working out. Unlike ectomrphs who gain muscle with great difficulty, mesomorphs can gain muscle easily. If you find that you have grown bigger instead of getting thinner since you started exercising, you most likely fall under the mesomorph category.

Losing too much fat through drastic and quick weight-loss method does not  suit the mesomorphic frame.Since they have larger muscle and bone constructions, it doesn't look right for them to be skinny. Fat is important as it gives women softness. Over-exercising or severely reducing their calories intake in a bid to reduce the size of the body, therefore, is definitely a wrong move.

Mesomorphs must watch their calories intake closely for unlike the ectomorphs, the mesomorphs tend to gain weight easily, especially in the hips, buttocks, upper back, and stomach.

To avoid bulking up, mesomorphs  should focus on moderate intensity physical activities like long distance jogging and spread walking. Activities that stress large muscle groups should be avoided.

Since mesomorphs gain weight easily, they should avoid eating too much. Eating balanced diet, combining fruits and vegetables, lean proteins, high-fiber foods such as beans, healthy carbs and fats (all in moderation) can be very beneficial.


Endomorph (Overweight)
If ectomorphs find it too difficult gaining weight and muscle mass, endomorphs are the exact opposite; mesomorphs land in the middle. If you are working hard but still struggling to lose body fat most likely you are an endomorph. Having a very slow metabolism, endomorphs gain weight easily. A large portion of this weight is fat not muscle.Endomorphs often become overweight, even though they don't eat too much. They are usually of a shorter build with thick arms and legs.

Losing weight is the biggest challenge for endomorphs. They must focus on burning as many  calories as possible to decrease body fat. Diet alone won't work for endomorphs. Exercise is a must for them. squats, lunges, and leg presses that utilize large muscle group will help stimulate their metabolism and hormones that increase fat burning. They should always engage themselves in high levels of activity. In addition to regular exercises they should take up some sports or recreational activities and should avoid excessive sleep.

Low to moderate carbohydrates diets with higher protein usually work best for endomorphs. Sugar is a major no-no for them. Endomorphs need to eat the right kind of foods that will speed up their metabolism. Here are some foods that will help fire up metabolism: almonds (contain fatty acids that raise one's matabolism); Apples (rich in fiber); beans (high in protein and in fiber that burn more calories); and broccoli (rich in Calcium and vitamin C that stimulates metabolism)

Just like anyone else, endomorphs can also lose body fat, but it almost takes a little longer. No matter what your body type you can make it incredibly spectacular if you're willing to put the hard work. People are often a mix of characteristics and very few fall exactly in one of the three categories. Moreover, training's and diet can change the outward appearance of one's body.