Endomorph

Rounded stores fat easily and perhaps with a large frame and medium to large joints.

If you are working hard and dieting but still struggling to lose body fat, you are probably an endomorph. This body type is usually a person with a slow metabolism who often stores fat easily, especially around the abdomen and chest area. They are usually large framed with medium to large joints, but not always, since they can also be framed small.

If you have this body type, you may be sensitive to carbohydrates and resistant to insulin. It would be best to avoid high-carb diets, especially refined and processed carbohydrates that contain white sugar and white flour, and let’s face it, that’s the food that is likely to appeal to you the most and even the most appetite for you. The reason for this is that these particular foods tend to turn into body fat much more quickly in an endomorphic form than in any other body form.

However, if you want to change your shape and start losing that extra body fat around your waist, you will need to follow a low or moderate carbohydrate diet with a much higher protein content. You may not necessarily have to follow a low-GI or Atkins-style diet, but cut down on the amount of carbohydrates you eat at each meal and as snacks throughout the day.

Another option would be to think of your plate and mentally divide it into sections as a pie chart and I don’t mean the type of banana cream either. Imagine that your plate is filled with two-thirds of fresh, healthy veggies, and then you divide the other third into protein and carbohydrates. Give your plate a higher serving of protein and fewer carbohydrates, as some vegetables can be naturally starchy. Your body needs a small amount of fat, but use olive oil for cooking in small amounts.

Also keep in mind that many of your friends might cheat on their diets from time to time and still lose weight. Unfortunately, you are in the bracket where even a little trick will show up as fat on your body. I know life can be this unfair, but get over it. If you want to take charge of your life and your form, you will only have to accept your form and work with it, not against it. If you must cheat on your diet (we’re human after all), get back on your plan immediately afterward and don’t get out of hand. Try not to make cheating a regular occurrence, as your body shape is pretty unforgiving.

And I know this is probably not what you want to hear, but you will have to be extremely nutritionally disciplined and you will need to exercise regularly to boost your metabolism as dieting alone will really be a slow process to get rid of your body. fat.

The best form of exercise for this type of body will be cardiovascular and aerobic exercises. Check with your doctor before starting any exercise program.

If you are very overweight with this body shape, start slowly with gentle cardiovascular exercises such as walking, stair climbing, leg squats, and then gradually progress to full aerobics such as running, hill climbing, and dancing.

Make sure you don’t starve yourself, if possible, try to eat 6 smaller meals a day or 3 meals and 3 healthy snacks and drink plenty of water throughout the day. If you skip meals or try to eat too little, your metabolism will slow down even more and that is the opposite of what you are trying to achieve.

The look of an endomorphic

Endomorphs have high levels of body fat and can be overweight or possibly obese. Often with large bone frames and large to medium joints, but not always.

This body type often has short, tapered arms and a very rounded body shape (either apple or pear-shaped) with fat that tends to adhere to the waist, abdomen, waist, hips, or chest.

People with this form have the hardest job of losing weight and keeping it off and if a regular exercise program is not maintained, they will often regain the weight and more and feel tired, drained and lazy.

But don’t give up before you start, as it is possible to achieve and maintain a healthy weight loss with perseverance. Choose a diet that is higher in protein and lower in carbohydrates, which you may actually find more filling for longer than a high carbohydrate diet.

Stay active every day, increase the amount of exercise you do gradually, and resist the natural inclination to sit for most of the day. Remember, even if you only lose 1 pound per week compared to some of your friends, remember that 1 pound per week of loss equals 52 pounds per year.

Ectomorph

(Generally thin and wiry and often have trouble gaining weight)

Unlike the endomorph, the ectomorph is usually thin and slightly muscular. They often have extreme problems gaining weight or bulking up and gaining muscle mass. Ectomorphs are often described as a slim, athletic type, like a marathon runner, or they can be tall, lean, and lean.

For men this may mean that they find it very difficult to build their bodies for maximum muscle mass and are unlikely to be in the Mr Universe category. This does not mean that they are weak or insignificant in any way, but they may find it difficult to gain weight and strengthen their body.

For women with this body shape, the issues are a bit different as they will often be thin and can be straight and narrow rather than curvy. They may have smaller breasts and narrow hips, and their waist may not be as well defined, giving them an almost youthful appearance. This is the opposite of the look that many of them desire as they often want to be curvy and feminine. On the plus side, they can probably eat whatever they want and never have to worry about gaining a pound of weight that most endomorphs would envy.

To help change the ectomorphic body type, this body will need a high calorie diet and would benefit from weight lifting and muscle building exercise regimens. This doesn’t mean they have to rush out and eat a lot of fat instead of processed junk food. On the contrary, they will have to eat a healthy diet, but they will have to increase the percentage of caloric intake. Increase your portion sizes and eat more often if you are in this body group. Some suggest that eating at night before going to sleep is also helpful for this body type.

Avoid aerobic and cardiovascular exercise routines that are designed to burn fat, instead focus on weight lifting and weight training exercises and work slowly by gradually increasing the heaviness of the weights used over time. Also stop regularly and take frequent breaks from exercise. The gym is a good place to look for the type of exercise equipment you will need. You can also do bench presses, pushups, squats, and other muscle-building exercises.

Above all, be patient as this type of exercise will take time to build muscle mass and will not happen overnight.

Many ectomorphs like to supplement their diet with protein supplements, shakes, and meal replacement drinks, but be very careful and check with your doctor before embarking on any weight training supplement or exercise program.

Mesomorph

This body type tends to be more proportionate, they tend to gain weight evenly throughout the body.

The mesomorphic is probably the luckiest of all the body shapes, as they tend to be proportionate and often with a well-defined body shape. Weight gain is generally evenly distributed and less likely to be concentrated in one place.

For the woman, this can mean an hourglass figure in which the upper body, hips, and thigh bones are well defined and thick, giving a curvy look. If you gain weight, they still maintain their feminine shape but become much more voluptuous and the curves are more accentuated, so the hips, breasts, thighs, legs, arms, neck, belly and waist They all gain fat but in proportion unlike the endomorph whose fat will accumulate more in a particular place, such as the hips or the belly.

For men, this can be a more athletic look with a defined shape of natural muscles, broad shoulders and a strong abdomen, a very sporty look.

For both men and women, this is the luckiest way, as weight loss is easier to achieve and results show up quickly.

Most exercise routines and diet programs will follow this body shape, as fat will be lost evenly throughout the body. I would even say that the best routines will be the general exercise routine that incorporates all parts of the body rather than exercises that target specific areas.

So what does all of this mean to you?

First of all, find out which body shape best describes you or what traits you have more in the above types. Create a diet and exercise routine that is right for you and is most effective.

Just remember that whatever your body shape is, it’s genetic and you can only change up to a point, so do the best you can with the shape you’ve been given and be happy with your body.

You can’t turn a Shetland Pony into a horse cart or a horse cart into a racehorse, so accept the type of body you have and work with it to the best of your ability.

If you find that when you have reached your goals you still don’t have the body of your dreams, change the image in your dreams to suit your body type. You can also dress appropriately for your shape to hide some areas and accentuate others to bring out the best in yourself.

Staying fit and healthy is the most important thing here, regardless of your body shape, even if that means a bit more work for some body types than others.