Losing Weight On Body Shape
Ectomorphs usually have small frames and little body fat, mesomorphs have medium frames, develop muscle easily and lose weight easily and endomorphs have large frames and a curvy body shape.
And now top nutritionist Terri-Ann Nunns has revealed that knowing which of these body types you fit under could in fact help you maximise weight loss.
Here, Terri-Ann, founder of the Terri Ann 123 Diet Plan, takes The Sun Online through each of three body types and what each category should eat to shed the pounds...
Newnan Fast Weight Loss & Body Types
Having a fast metabolism means that calories are burnt at a much a quicker rate compared to those with a steady or slow metabolism – meaning you may find it difficult to maintain or gain weight. Essentially, these are the type of people that seem to be able to eat for England, but never gain weight.
Terri-Ann says: If this sounds like you, you really need to ensure that your calorie intake is substantial enough to ensure your body is being fuelled with the energy that it needs.
Eating foods that are high in carbohydrates, such as wholegrain pasta and brown rice, will help to increase your calorie intake but still consist of a healthy balanced diet.
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Protein should also be a key part of any ectomorphs diet such as lean meats and eggs as it will help to build muscle mass, something that this body type typically lacks.
Best exercise for ectomorphs: Muscle building workouts such as weight training and squats that will help to contribute to building muscle mass.
Terri-Ann says: A mesomorph is someone who has a physical description that would be described as naturally athletic – meaning they have a fairly large bone structure and large muscles.
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If you have this body type, you’ll find it fairly easy to either lose or gain weight – depending on your fitness goals.
It’s essentially the perfect body type for building and maintain muscle as they are naturally strong and gain muscle and fat much easier than other body types.
Terri-Ann says: In terms of your diet if you’re a mesomorph, essentially the basic principle is to follow a healthy balanced diet that is slightly higher in carbohydrates.
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Your body will respond well when you fuel it with healthy foods and the mesomorph’s high tolerance for carbohydrates and turning them into fuel means you can eat them much more regularly and feel benefits.
Try to eat a diet high in complex carbs such as wholegrains, beans and vegetables, lean protein such as lentils, white fish and Greek yoghurt and also healthy fats such as avocados and nuts.
Best exercise for mesomorphs: Weight training and cardio workouts are advised to keep healthy and you’ll find you see results quite quickly.
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This means they are quite rounded in their appearance, gain fat quite easily and have a slow metabolism, meaning they find it hard to lose weight.
This slow metabolism is often a key factor in weight gain as an endomorph may struggle to keep weight at bay and is the type of person that feels as though they simply look at a slice of cake and gain 10lbs!
It’s wise to avoid a diet that is really high in foods that contribute to further to weight gain including refined carbohydrates, such as white bread and pasta, and foods high in sugar and fat, Terri-Ann says.
How Your Body Type Affects Where You Gain & Lose Weight
Best exercise for endomorphs: Exercise should be focused more on cardio to help speed up your metabolism, but weight training can also help with this – so try to balance your workouts to help turn fat into muscle
If you're still unsure of exactly what body type you are, there are online tests you can take - like this one here.
Despite this, PT and owner of No1 Fitness Harry Thomas has cautioned that weight loss isn't always necessarily down to body type.
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He said: With weight loss, it's honestly nothing to do with body types or foods that are eaten. It's down to energy balance first.
However, if knowing your body type makes you more cautious about what you put into your body - you're guaranteed to cut down on calorie intake and reduce body fat.Most of us can slot our overall build into one of three general categories (recognizing that there are a wide variety of shapes and sizes even within these categories).
Body composition is liberating because it gives you something to focus on in a good way—lean body mass. No matter what the scale says, if you're in a healthy body-composition range, you're all good! Your ideal body composition depends on your goals. If you're a competitive athlete, your aim is likely the lower end of the body-fat percentage scale (again, taking your somatotype into consideration), but remember that you are never gunning for zero fat, and lower is not always better.
Effective Strategies For Weight Loss As An Endomorph
Women naturally have more fat than men, as we have a greater amount of essential fat (fat needed for bodily functions, from forming reproductive tissue to aiding the absorption of vitamins consumed in different foods). The body-fat ranges for optimal health are 14 percent to 30 percent for women and 6 percent to 25 percent for men. Don't get too hung up on trimming every little ounce, however. If you're at the lower end of the body-fat spectrum but your fitness level falls under general fitness or athlete, you're not going to gain performance benefits by focusing on fat loss. And you might just make yourself sick.
You tend to be long limbed and not particularly muscular. You can be skinny fat, meaning you're a relatively low weight and/or small size yet still have high body fat.
Ectomorphs are the body type that is the most resistant to weight gain because of a fast metabolism. In other words, ectomorphs are often able to overeat while gaining little or even no weight. People with this body type have little observable body fat, are only lightly muscled, and have a small frame (and joints). Basically your genetic makeup limits your ability to put on muscle mass. When training, focus on power and resistance training to build strength.
Train For Your Body Type For Your Ultimate Body Transformation
To maximize body composition (lean-mass gain, body-fat loss) as an ectomorph, eat good-quality fats with moderate protein intake of 25 to 30 grams per meal (four meals per day if you have a pre-training mini-meal) along with good-quality carbohydrates. On non-training/exercising days, skip the pre-training and morning snack: Breakfast is hearty enough to carry you through to lunch. If you have afternoon snacks, you may want to make your dinner intake a bit lighter than what is written here.
Mesomorphs can lose and gain weight easily, are able to build muscle quickly, and usu- ally boast an upright posture. This body type tends to have a long torso and short limbs. Women with a mesomorph body type are strong and athletic. Mesomorphs excel in explosive sports—that is, sports calling for power and speed. The reason for this talent lies in the type of muscle mesomorphs possess. Mesomorphs have a higher percentage of fast-twitch fibers and will gain muscle mass more quickly than any other body type. Basically your genetic makeup suits power and strength. For training, focus on moderate endurance training, high-intensity interval training (HIIT), and plyometrics. You can add in Pilates or yoga to lengthen with strength.
To maximize body composition (lean-mass gain, body-fat loss) as a mesomorph, eat good-quality fats with moderate carbohydrates and consider timing your protein and branched-chain amino acid (BCAA) intake. On non-training/exercising days, skip the pre-training snack and just have the green tea or coffee in the afternoon. Eat your usual pre-dinner and evening snacks.
Natural Ways To Lose Weight
Endomorphs are the body types that are most likely to feel like they drew the short straw. Endomorphs naturally tend to have curvy, fuller figures and struggle to keep their body-fat percentage in check. The most difficult challenge for endomorphs is perhaps to find out that they are in fact an endomorph. Why? Once you know you are an endomorph, you know that you were born this way. It can be difficult to come to the realization that you are likely to gain weight very easily.
You have the type of metabolism that is not forgiving. However, this doesn't mean you are destined to be overweight or even obese. As an endomorph, you have to make a conscious, concerted effort to do the things your body should be doing for you auto- matically. If your body isn't instinctively telling you to move more, you have to make sure that exercise is part of your daily routine. If your metabolism is sluggish, you need to eat the right foods that will fire up your metabolism. Training-wise, high-intensity activities such as HIIT and CrossFit are great, as are weight training and moderate endurance training. As an endomorph, eat good-quality fats and protein and limit your carbohydrate intake to maximize body composition (lean-mass gain, body-fat loss) and to control insulin and blood sugar. On non-training/exercising days, have a flat-belly breakfast within 45 minutes of waking up and skip the pre- and post-training snacks. Be sure to temper your afternoon snack to your appetite.
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