Since posting my last blog “New Year, New You” I have been getting a lot of questions regarding what the best type of meal or exercise plans to follow are for each body type. This is a very important to know if you are looking to achieve maximum results with your wellness plan, so I will be posting a 3 part series to recap each body type and give a few diet and exercise tips to help kick off your program!
Mesomorphs are considered athletic, with a hard muscular body. Females will have that Hourglass or Rectangle shape while males will be more triangular or rectangular. This body type can pack on muscle mass easily and has no problems losing weight.
- This body type want to focus on exercises that have them moving quickly from one exercise to another(like circuit training), something that builds strength and stamina without building massive muscle.
- When weight training, use light to moderate weight three times a week and do no more than three exercises per body part, and complete two to four sets, twelve to fifteen repetitions for each set.
- Do three to five moderate to intense cardio workouts per week, with high intensity workouts being the preference.
- Change and variety in your exercises is crucial as it will ensures that your body doesn’t adapt to your workout routine, and it also ensures that your muscles will develop proportionately so that you look “shapely” rather than “bulky.”
- Eat a balanced diet that includes 40% complex carbohydrate, 30%-40% lean protein and 20%-30% fat.
- If you want to lose weight, reduce your calorie intake by 200 to 500 calories a day. This will give you a ½ to 1 pound weight loss weekly.
- If you want lean muscle as opposed to muscle mass eat only enough carbohydrates to fuel your workouts. More carbohydrates will add more muscle mass.
- For your fat intake, include healthy fats from nuts, olive oil, flaxseed oil and avocados.
It is very important to remember, most people aren’t going to fall neatly into one of these categories. If it sounds like you’re more Endomorph than Ectomorph, follow the Endomorph guidelines and see how it works for you, you can always adjust as you need.
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