What to do after you figure out your Somatotype? For more optimized results you need to work within what works for your body type. For example, ectomorph's typically have a higher amount of slow-twitch(typeII) muscle fibers, which are usually associated with endurance sports. Mesomorphs typically have a high amount of fast twitch(type I) muscle fibers, which are more power & strength. Endomorph's generally have a lot of fast twitch(type I) muscle fibers, but they also typically have a difficult time shedding fat.
How Should Each Type Train & Eat?
To build and be able to show off your hot bod that. You should consider tailoring training programs and nutrition to optimize results.
Ectomorph - Ecto's should weight train a minimum 3 times a week, they can also add 2 to 3 interval training sessions a week, that should be all the "cardio" that is necessary. Ecto's you also need to eat. Ecto's have the luxury to get to the point that they are literally tired of eating. This does not give free reign to eat junk food. Clean eating is good eating. A general starting place for ecto's should be about 55% carbs, 25% protein, and 25% fat. Remember these are generalizations, they're a ballpark. Depending on one's specific goals these numbers can be tweaked. this goes for all the types.
Endomorph - Endo's you need to do the exact opposite as ecto's. Endo's should be heavy weight training 2-3 times a week. They should up the interval cardio training to 5 days per week. For all the endo's out there the upside to having to move more, is that when the excess around the muscles starts to come off, There's usually a lot to show for it. Endo's should stick to about 25% carbs, 35% protein, and 40% fat. Yes fat is the highest. accept it, you will be pleasantly surprised by the results. Stay away from sugar like its trying to wrap itself around your belly.
Mesomorph - Meso's you can weight train 3 times a week and do some interval cardio training on off days from training. Meso's burn fat like it ain't no thing and build muscle by simply looking at a barbell. Meso's should stick to about 40% carbs, 30% protein, and 30% fat.
No matter what type of body nature has blessed you with, you can work it and make it the best it can be. Just keep it simple. People start to look at percentages and think, how am i going to measure that, and whatever other things pop into your heads. Look at your plate and divide into pieces. for example the Endo's should divide their plate into three and the protein and fats should take up the majority of the plate, carb shoudl take a small part of the plate. Also remember these are templates, depending on what your goals are, all these things can and will to be adjusted.
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