Your training routine, diet and lifestyle are all important factors to consider when body building, but what about your body type?
If you have a set a goal to train yourself into a bulky mass of muscle, naturally, and in a matter of mere months, it is important to consider what your body type is, what your plan will be, and how realistic your goals actually are.
Your body type determines the type of training required to achieve specific goals. If you have been working hard for months to gain muscle, or lose weight with no results, then the chances are that you are going about it the wrong way.
There are three different body type categories, these are, ectomorphs, mesomorphs and endomorphs. Some people fit all the characteristics of a specific category, whilst others may be a combination of two of them.
For these three different body types, the main factors that need to be considered when bodybuilding are diet and how you go about training.
Lets take a closer look at each of the three body types:
The Ectomorph is often characterised as having a slender frame, slender face, with narrow hips, long limbs and a low body fat ratio.
They are renowned for having fast metabolisms that can consume any amount of sugar or fatty foods without storing it as fat.
Though they are blessed with the ability to avoid storing excess fat, they are disadvantaged when it comes to gaining muscle mass and have to be very focused on their diet and training.
Eat meals every 2.5-3 hours per day (about 5-7 meals). Make sure the diet is full of low GI foods, so that the fuel can be slowly utilised throughout the day, and that you are consuming large amounts of protein, about 1-1.5 g per pound of body weight.
Supplement your diet with protein shakes and vitamins and minerals.
Training using heavy weights to stimulate your deep muscle fibres, using split training between 1 or 2 body parts per workout session.
Avoid over training, and minimise aerobic training, as this will delay development of muscle mass.
Ensure you have long rest periods between resting each targeted body area and aim for at least 8 hours sleep a night, with a short nap during the day.
The Mesomorph is often characterised as having a naturally muscular physique, with a strong frame, including broad shoulders, strong limbs and a larger head. They also have a low body fat ratio.
They are renowned for being naturally gifted with genetics and respond well to training and focused diet.
A diet rich in protein with a moderate amount of complete carbs, (about 60% of calorie intake) and a moderate amount of good fats.
Use a verified training program with heavy basic movements designed to shape your body. Keep the intensity level varied to keep the muscles working.
Ensure sufficient evening sleep, of about 8-9 hours.
The Endomorph is often characterised as having a heavier frame, though often have slender wrists and ankles. They are renowned for carrying extra weight and having a slower metabolism.
They tend to gain weight easily and find fat loss more difficult. They can gain muscle mass fairly easily but often find that their body fat covers any muscle that is gained.
Avoid high fat high sugar foods, including soft drinks and alcohol. Eat small meals often to limit calorie consumption and fight off hunger.
Don’t eat food late in the evening and avoid overeating. Make sure diet consists of lean protein sources.
Frequent training with short rests. Ensure 2 days of recovery time between targeted body area workouts.
Use cardio training at least 5 times per week for a minimum of 20 minutes, with a warm up and warm down. Use low impact forms of exercise such as cycling, brisk walking, and swimming.