The body types

Three types of body: ectomorph, mesomorph, endomorph and the Constitution of the human body

There are three types of different physique of the human body:

Ectomorph, energetic, thin, fast;

Endomorph, full, wide and slow;

Mesomorph, fairly muscular, medium.

All these body types are very different from each other, the speed of metabolic processes in the body.

In the body ectomorph processes occur rapidly. The extra weight does not affect this build. He has long bones, thin body, small amount of fat and very lean muscle. A set of muscle mass is given to him with difficulty, but if he succeeds, he looks very orderly, aesthetically pleasing, due to the complete absence of fat, and narrow bones.

Endomorph, by contrast, is easily gaining a lot of weight. Metabolism – the metabolic processes, that is, the "combustion" of fats, proteins and carbohydrates in the body it is slow. Moreover, energy needs are too small. Therefore, the body of their soft, loose, on the face, excess fat mass. People of this body type are usually quickly gaining muscle mass. But, unfortunately, it is soft and loose. The main problem for this type of excess fat mass, from which it is very difficult to get rid of.

Mesomorph differs from others, well-developed muscles. Muscle bulk, bone thick and wide. People of this type, without any problems, gaining muscle mass, sometimes not even noticing that look too square and sturdy.

The above information is very important when designing a effective nutrition plan. Each body type responds differently to the composition and diet. Let us now consider the particular body types.

Ektomorf (you can eat everything and in large quantities)

As ectomorph the main problem – the catastrophic shortage of body weight, then it is not necessary to worry about limiting myself in food.

Diet: one day to consume no less than 3.5 – 5 grams of protein per kilogram of body weight protein should provide about 30% of the calories for the entire day. Carbohydrates, should make up 50% and fats about 20% of calories. In order to break a set of muscle mass, received daily calories needed to burn off completely. Also requires the presence in the diet of high-quality protein, clean fats and carbohydrates. Daily intake should be at least 2000 – 2500 calories.

For this type of physique primary role have consumed calories. Ectomorph it is recommended to eat every 2.2-3 hours. If you have a very busy routine and no timeeat as often as you need, you can use a special formula that replaces a normal diet, as well as sports drinks and high-calorie "bars". If possible, bring food and drink to not be hungry for a long time.

Supplements such as protein and carbohydrate-protein mixture should be taken daily, twice a day.To replenish the energy needed for an effective workout, make a diet keratin.

Ectomorfo need to carefully monitor the correctness and regularity of meals before and after workouts. Don't worry, excessive use of carbohydrates has proven that nutrition pre-workout, especially food rich in carbohydrates, reduce catabolism (destructive processes) during power loads. Exercise such food contributes to the anabolic effect, that is, the recovery and growth of tissues.

Endomorph ( low fat)

Diet: first and foremost necessary to significantly reduce fat intake. All protein should be exclusively from lean foods such as skinless chicken breast, lean Turkey cuts, egg whites, low-fat, low-calorie fish. Plant foods important, but don't use it as a source of protein. In the first half of the day is to limit the consumption of fruit. As for carbohydrates, the recommended difficult, such as long-grain rice, potatoes, legumes.

Eat to no more than 5-7 times a day, small meals. It normalizes metabolism and support it at the desired level.

In the "black list" of banned products includes: a variety of sandwiches (ham, smoked meats, sausage, etc.), fatty dairy products, carbonated drinks (lemonade ), alcohol. Some of these products are inferior sources of protein, and the other a great mass of carbohydrates.

Also you should not eat too late or too early. Finish the meal before we ate. The main problem endomorph – calorie. If you need to lose weight, it is necessary to monitor with great care. The number of calories must be reduced, and their counting to be meticulous and strict, no tolerance of even minor mistakes and errors.

Sports nutritionists advise people of such Constitution, as the main protein source, use white lean meat. Thus man will have a pleasant feeling of satiety and excess fat will no longer accumulate in the body. If you want to lose weight, then give preference to fibrous products with a high content of fiber and eat less starchy carbohydrates. To eat is small meals, rich in proteins andfiber. All this together will help to get rid of excess weight.

Mesomorph ( lucky, but don't relax )

Diet: 2.5 grams of protein per one kilogram of body weight per day ( lean Turkey, Egg whites, chicken breast without skin, lean fish). Carbohydrates should also be consumed in moderation and supply a high amount of calories, about 60-65% of the daily diet. "Fat calories should be within 15% of the total daily diet.

Diet: 5-7 times a day.

This type of physique especially recommended mixture-substitutes for diet and protein shakes.

You can't eat monotonous food every week, you need a varied menu. Sometimes, let your muscles a bit more calories than expected, it is not necessary to follow a strict diet constantly. You can easily and quickly gain muscle mass but also shed pounds, if necessary, so you can not afraid of small differences in one direction or another.

Mesomorphy genetically gifted. This is the most good body type for the sport. Studies show that the athletes of this stature on the training, and during rest, a day consume more calories than other people, other physique, even the same height, age and the percentage of subcutaneous adipose tissue. You can call them the happy owners of a harmonious figure, where the percentage of fat mass and lean muscle is in perfect balance.

But unfortunately it is often this type of people most inclined to laziness and inaction. They often train and eat, outside of the regime and of any plan. Fix your diet, count up the number of carbohydrates, proteins and fats, and do not forget about food additives, which are necessary for the successful construction of my own body, because not all people can boast of so good a Constitution as you have!