The more muscle you have the quicker your metabolic rate will be, so you burn more calories at rest. Muscle mass is a big indicator of metabolic rate. “Strength training is also really important. Before you’ve lost some weight, maybe look at non-weight bearing exercises like swimming or cycling. Weight-bearing exercise can create joint issues, so running all the time might take a toll on your knees, hips and ankles. If you are, you will need to think carefully about the type of cardio you do. “Endomorphs are more likely to be overweight. HIIT also increases the metabolic rate, not just during the session but for several hours after the session. That will get the heart rate up and increase the rate of calorie expenditure per minute, compared with steady-state training. “Once you’ve built up a good level of cardiovascular fitness, add in some HIIT or circuit training. “You definitely want cardio in there – steady-state cardiovascular exercise at lower to moderate intensity will burn fat,” says Cowan. On the exercise front a broad approach is key for endomorphs to lose weight and keep it off. “You should reduce your fat intake, because fat contains more calories per gram than carbohydrates or protein,” says Cowan, “and slightly increase how many of your calories are coming from protein.”
When it comes to diet, a good starting point is less fat and more protein, with the latter helping to build and maintain muscle mass. You can reduce their calories in or increase the calories out, or ideally a mixture of both.” “You need to be in a negative calorie balance. “For endomorphs the focus should be on losing fat,” says Cowan. “Combine that with hypertrophy strength training – eight to 12 reps of an exercise, multiple sets – to promote muscle growth.” Endomorphs There is also research to suggest that consuming protein before bed can help to increase muscle protein synthesis rates overnight, and limit the duration of the fasting period when you are asleep. Your intake either side of a workout is particularly important, so maybe a protein shake before strength training and then one within an hour or so after. “If you’re an ectomorph you should consume protein regularly – every three to four hours. “Ectomorphs need to increase their calorie intake, trying to get it from healthier foods, with an emphasis on protein in the diet,” says exercise physiologist Tom Cowan (opens in new tab). Naturally skinny types will find it harder to add muscle, so if that’s you, you’ll need to follow the fundamentals of building muscle to the letter. Here’s what you may need to take into account if you’re predominantly one body type. And while there’s no one true fitness goal everyone should be striving towards, some goals will be harder to achieve for bodies that lean towards certain types. While individuals who are exclusively one body type are extremely rare, you probably have some idea of where you fall within the Heath-Carter system.
#Ecto meso endo how to
(Image credit: unknown) How To Train For Your Body Type It’s a good starting point for identifying your own body type. The chart below shows where athletes from various sports fit in the Heath-Carter system. If that’s you, try not to rub it in everyone’s face. Or the dream combo: a muscular mesomorph who can strip fat rapidly from just a couple of HIIT workouts. You could be a mix of mesomorph and endomorph where you gain muscle quickly but also put on weight easily if you relax your diet. Almost everyone is a mix, though, so it’s case of identifying your own body type and how it fits into each category. Under the Heath-Carter system, an extreme mesomorph would be rated 1-7-1, an extreme endomorph 7-1-1 and an extreme ectomorph 1-1-7. “So a 1-7-5 would be a mesoectomorph – a tall muscular person with little fat.” “You are scored in an order with endomorphy first, then mesomorph, then ectomorphy,” says McNaughton.
There’s even a system for rating what mix of types you are, the Heath-Carter method, where you are given a score between one and seven for each body type (you can go outside this range, but it’s generally within those numbers). “We all have some aspects of endomorphy, mesomorphy and ectomorphy.” “The three body types exist but probably never in their pure form,” says Professor Lars McNaughton from Edge Hill University. Although there are three clear body types, it’s important to be aware that these aren’t set in stone.
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