KNOW YOUR BODY TYPES

             ECTOMORPH               ENDOMORPH               MESOMORPH                                                                                           

YOU CANNOT ACHIEVE  THE GOAL WITH HARD WORK UNLESS YOU KNOW THE SMARTNESS.YOU CANNOT REDUCE THE WEIGHT WITH EXERCISE UNLESS YOU KNOW THE SCIENCE

You cannot reduce your belly fat without knowing the science of your body type.Lets get the science out of the shit.Each human body has its own natural build and respond specifically to a different diet.Understanding your body type will help you to strategically & successfully plan your strength training and diet regiment.so you can decide to play by your own strengths or weakness and apply it to your training.

There are three body types:

ECTOMORPH

The ectomorph has a skinny appearances.You basically has higher BMR (Basic Metabolic Rate)The BMR rate is the amount of calorie burnt during your body in rest  position,most probably in night time to maintain vital functions such as breathing and keeping warm.Sounds good right?your body burning calories without exercise.Light muscular,long arms and legs.You have low body fat percentage in birth and difficulty in gaining weight and gaining muscle.

NUTRITIONAL ADVICE FOR ECTOMORPH

If you’re looking to gain mass and size, you don’t have to focus on cardiovascular work.Rather concentrate on weight training also keep nutrition in mind.As a Ectomorph,if you are not conscious about what you are putting in your mouth,you are not gonna gain a single digit of weight regardless of whether it’s muscle or fat.

1.Your intake of carbohydrate should be high throughout the day .Rice,bread,dessert are rich in carbohydrate.[60-70%]of carbs

2.Break calories into 5-6 small meals

3.Drink tons of milk

4.Eat simple carbohydrate in moderation even it is unhealthy[white rice,bakery items,sugar]

MESOMORPH

You  have athletic and generally have hard muscular body.You have intermediate BMR rate.so you can easily gain weight and lose weight.Broad shoulders and your body easily responds to exercise.Gaining muscle and losing fat is easy.Your story is like cat on the wall.If your food intake is high ,you gain weight and if low,lose weight.

NUTRITIONAL ADVICE FOR MESOMORPH

Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats, with a macro nutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well. Always remember that even for the physically blessed mesomorphs, inadequate nutrition equals little gain at the gym.As a mesomorph ,you should concentrate on LOW GI COMPLEX CARBOHYDRATES

1. Complex carbohydrates such as spinach,brown rice,sweet potato and other Green vegetables,whole grain foods,low sugar fruits will make up the day for mesomorph.

2.Include lot of fibre enriched foods in your diet  to avoid appetite

3.Avoid junk food and oily items.Include high protein and healthy fat like almonds,nut,peanut butter.

ENDOMORPH

Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass.The endomorph body type is solid and generally soft.Your BMR rate is low.so you tend to gain weight easily and difficult to lose weight.As a endomorph you may feel you are destined to overweight.But its not true.By concentrating on right diet and daily exercise routine,you can change the gene.

NUTRITIONAL ADVICE FOR ENDOMORPH

As a endomorph,you should control your carb intake.so that you can reduce your insulin spike.Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.Make the diet into 25% carbs, 35% protein, and 40% fat. Because they are not very carb tolerant, the best tactic is to avoid high carb/starchy carb foods.Eating healthy fat will heps to reduce your weight.Because fat contains Adipokines which are hormones released from your fat cells.It increases your BMR value.Automatically your burn burning process going to start.

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• cucumber
• sprouts
• radish
• onion

Fat Sources:

• Olive oil
• Coconut oil
• Avocado oil
• Butter     
• Tofu.
• Roasted soy beans and soy nut butter.
• Walnuts.
• Seeds (sunflower seeds, pumpkin seeds, sesame seeds)

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LAST TO KNOW

Our body is not a solid rock.Even the rock can be shaped using chisel.So one can attain the dream body by following a healthy diet and proper exercise routine.Do the right cardiovascular exercise for your body type to improve your body and get the results you want. Find your body type and change your gene.