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This is from an exceprt of a book im trying to put together. Basically seeing (if anyone reads it) if there are any INFO wrong, typos and other shit would be checked by my editor freind when im done.
Basically been reading TON of books, and keeping the info i find most important. Im basically trying to put this together for a quick "book" for friends/family.
Michael Maloney
What Type of Body do I even have?
Part 1. How important are genetics?
There is no way around genetics, some people either have a full deck of cards, and some a quarter a deck. There are some people (that you either know/seen or have encountered) that can eat ANYTHING, and still have that ripped set of ABS. You should REALIZE this fact, not deny it. Use the knowledge of knowing what type of genetics your body has. If you don’t, then this is 1. Denial and 2. VERY counterproductive. The Only way around bad genetics is to realize that you have them, and that you personally will have to have more self control than those who are “gifted”. Everyone in the world doesn’t have the genes to be next Arnold, but at least we can realize that and work with what we have to get the best looking YOU can. Anyone can change their appearance/physique with some hard work and dedication, so your goal should be to achieve WHAT YOUR BEST IS, not some “genetic freak’s” best.
There are certain things that affect fat loss, muscle development and fitness.
1. Basal metabolic rate
It is usually abbreviate at BMR. Your ‘BMR’ is the amount of calories you burn at rest to maintain your bodily functions such as, digestion, breathing and anything has to do with life. The “Genetic Freak” I talked about earlier has a higher BMR. Think of it like this, a car, when it idles it can idle at 2,000 RPM or 5,000 RPM. Now the Car that’s idling at 5,000 would be a “Genetic Freak”. Obviously the 5,000 RPM gas will burn more fuel than the more economic counterpart. So another obvious is the “Genetic Freak” will also burn fuel at a very high rate when he/she becomes active.
2. Number of fat cell
Everyone was born with a set number of Fat cells. Some are born with more fat cells then other are. The people who are born with the higher number of fat cells are at a disadvantage then those with fewer (once again genetics play a huge role). You CAN increase the amount of FAT cells you have, but you CANNOT decrease them, once they are there, they are there to stay. I mean the only option to decrease fat cells is liposuction, which is a dangerous procedure. BUT GOOD NEWS, we can shrink our FAT cells, everyone can. Through Diet/Exercise your Fat cells will shrink and you will become dramatically thinner and leaner.
3. Limb lengths
Some people have longer legs then others, some have longer arms, some have longer torso, and so on. As with everything, each person is different, especially with body symmetry. Your limbs not only affect the look and appearance of your body, but affect the leverage you have during exercise. Longer Limbs creates a disadvantage, just because your leverage is bad. Some people are just born with great leverage. Take an example, someone with long arms, might find it harder to handle heavy weight on the bench press, just because his bar has to travel 20inches, rather then someone with short arms, where thier bar only has to travel 12iches.
4. Muscle insertions
We don’t hear too much about our muscle inserts, but it’s very important. Every muscle is “inserted” on to the same bones in everyone, BUT as with everything in the human body, everyone’s insertions are different! Depending on your specific muscle insertion it could an amazing advantage, but could also mean the other end of the scale, a huge disadvantage. This is why your buddy, who is 5’8, no muscle can still Deadlift more then you.
5. Number of muscle fibers
Just like your fat cells, you were born with a set number of muscle fibers.
There is a theory, hyperplasia, which is the process of taking existing muscle fiber and splitting it into new muscle fibers, but this process has not been fully proven in humans (yet). The more muscle fibers you are born with, the better chance for you in developing more muscle size.
6. Muscle fiber type
Just like we have our predetermined number of muscle fibers, we have different TYPES of muscle fibers. The two types of muscle fibers are, RED AKA slow twitch fibers, and WHITE AKA fast twitch fibers. Basically endurance athletes have more RED twitch fibers, while strength/power activities have more white twitch fibers. The ratio between white twitch fibers and red twitch fibers explain why some people are naturally runners while others enjoy the sport of power lifting.
7. Digestive capabilities
This is a quick one to realize, some people just have better digestive capabilities then others, the length of the intestinal tract can vary as much as fifteen feet or more depending on the person’s body type.
8. Insulin response and sensitivity to carbohydrates
There are just some people who touch bread their insulin levels fly up. While others it doesn’t matter too much. Your personal level of sensitive to carbs will directly affect your weight loss journey. If you are one of the carb sensitive people, you will have to adjust your diet according to your own body. If you don’t curve your nutrition to incorporate your insulin sensitivity, you will have an incredible difficult time loosing fat. This is what happens to someone who is very carb sensitive.
• Eat Carbs.
• Insulin Skyrockets with the smallest portion of carbohydrates.
• When there are high levels on insulin in your blood, you are “lipogenic” and “anti-lipolytic”. This basically means, your body basically stops releasing fat from the adipose cells and your body triggers what we call “ fat storage mode”
This is why we have to really watch OURSELVES and really notice that genetics play a huge part in this game.
Part 2. NOW, What Type of Body do I actually have?
There are 3 main body types out there, ill go into detail into each one, so you can identify your own body type.
• The Ectomorph
• The Mesomorph
• The Endomorph
The Ectomorph AKA Mr. I can’t gain weight.
The Ectomorph body type is tall and skinny and has a small waist and small joints as well. They are usually always lean, and have no problem EVER with BF. They are the ones who can maintain very low BF levels without any cardio. In fact cardio can have an opposite effect on Ectomorph, cardio might actually burn off muscle. The ectomorph is the car idling at 5,000 RPMS, while you car is stalling out at 1,000 RPM. The DOWNSIDE of being an ectomorph is that is very hard to gain muscle (usually). Ectomorphs usually stay the same weight throughout their adult lives. When an ectomorph activity levels increase, they usually drop bodyweight and body fat very fast. As an ectomorph, you will have to accept the fact that you will never achieve the massive muscle thickness of a Mesomorph, without EXTREME TRAINING/EATING. But with good training, you can overcome your body type and still build very impressive bodies, with amazing muscle definition. Another downfall of an ectomorph is that once they usually stop training, they will fall back into their old bodies, where the body is most comfortable. If you’re an ectomorph, this will be a lifetime commitment to look your best.
Characteristics of the ectomorph
• Naturally Skinny
• Long arms/legs
• Small boned
• Small Waist
• Usually refer to themselves as “hard gainers”
• Strength is low
• Very fast metabolism
• Don’t store Carbohydrates, High carb diets are OK!
• Overactive and Restless, AKA hyperactive
• Usually born endurance as an endurance
• Don’t sleep much
Ectomorph training and nutrition strategies
What you really hear come out of someone’s mouth, if they are an ectomorph, is “I eat everything and I still cant put on fat or muscle”. Ectomorphs like I said had the metabolism of the 5,000 RPM car.
Here are some tips for ectomorphs.
• Relax.
• Get More Sleep.
• Respond best to Brief / High Intensity Training. Get in and out and Train Hard!
• Allow plenty of time to heal between workouts.
• Keep cardio to a minimum. 15-30 mins MAX
• Keep Calories High and NEVER MISS MEALS.
• Have a diet high in Complex Carbohydrates.
• Just because you can EAT EVERYTHING, remember this is about being healthier, so eating EVERYTHING such as FAST FOOD all the time, is a no-no.
The Mesomorph AKA the “Genetic FREAK!”
A pure Mesomorph is naturally lean from birth with small waists and wide shoulder measurements. They also have medium-to big sized joints and usually have round muscular bellies. These are the people that were born to be athletes or bodybuilders. A Mesomorph is usually muscular with low body fat EVEN BEFORE working out. Mesomorphs are usually envied because of their lucky genetics; they are the lucky ones who can half-ass a workout and still look great.
Characteristics of the Mesomorph
• Medium to Big Joints
• Small Waist
• Nice Broad Upper Back/Shoulders
• Lean without much work.
• Muscular without much work
• Strong without much work
• Chest is well developed
• Always Energized
• Don’t store Carbs as Fat, High Carb Diets are fine.
• Fast Metabolism
• Gains strength fast
• Gains muscle size fast
• Looses Body fat fast
• Responds to most types of training very well
• A born athlete, more successful in strength and power sports.
• Most Top Level Bodybuilders are Mesomorphs
Here are some Tips for Mesomorphs
• Most Mesomorph gain muscle and loose body fat on ANY training regimen.
• They usually only “slide” by on their genes, often not training hard because they don’t have to.
• The gift of good genetics makes people lazy, so go push yourself to the max!
• Don’t Skip workouts or meals just because “you can”
The endomorph AKA, Most likely YOU since you are reading a diet book.
Most of the people you see busting their asses at the gym daily, and still don’t look like an athlete probably fall into this category. An endomorph is typically is someone with a slow metabolism who is GENETICALLY open to store fat easily. They are large framed most of the time with medium/big joints. Endomorphs all have different degrees of carb/insulin sensitivity. So WE (yes I am an endomorph) cannot have a diet high in carbs. Processed and refined carbs that have sugar (white) and flour (white) are horrible for us and tend to convert to body fat more rapidly. High protein/Moderate Carb diets work best for us. As an endomorph we must watch what we eat almost all the time. This discipline can make a lot of endomorphs just give up, but that’s why we need to realize how big of a role genetics are and how to overcome them. We gain weight quickly, especially if the wrong foods are eaten. We can get away with 1 cheat meal a week but that’s about it. Poor daily nutrition usually holds us back, since we do see our other counterparts stuffing their faces. We need to run our asses off. Some of us, still with a strict diet plan/workout plan; have a hard time shedding stubborn BF. We usually have to CUT back on our carbs severely before any fat loss occurs. Best bet for us, is to Zigzag our carb days, so we don’t let our metabolism slow down.
Characteristics of the Endomorph
• Often has high levels of Body Fat
• Usually “big” boned and large framed
• Short Arms/Legs
• Rounded Body
• Wide Waist / Wide Hips
• Always stores excess calories as fat
• Keeping the FAT OFF is a challenge.
• Very slow moving, lack of energy
• Might have a slow thyroid or hormone imbalance (worst case)
• Decent Strength before training.
• Very Carb/Insulin Sensitive.
• Does better with High Protein/Low carb diets
• Falls asleep quickly and has a deep sleep
• Cardio is NECESSARY TOOL for weight loss
• Gain fat easy once exercise is ceased
• Looses Fat slowly
• Responds to more frequent training best
Endomorph training and nutrition strategy
When it comes to loosing fat an endomorph needs to go onto a strict well planned out diet and a smart weight training regimen. Diet and Weight training are most important for an endomorph and CONSISTANCY is king here! Most Endomorphs have very high insulin sensitivity, so diets moderate-high in carbohydrates won’t do an endomorph any good. High protein, low-moderate carbs and low-moderate fats. Sugar is the DEVIL for endomorphs and should be avoided at all costs. Processed and refined carbs that have either white flour or white sugar will spike insulin to the point where the sugar/white flour will be converted to body fat rather quickly. Endomorphs have a very slow metabolism, in fact one or two cheat meals PER WEEK is the LIMIT. Frequent cheat meals with kill your goals! REMEMBER endomorph’s WILL LOSE weight slower then the Ectomorph and the Mesomorph, therefore we need to be VERY CONSISTANT with our workout/diet habits. The results will come, but not overnight.
An endomorph, unlike his counterparts will need exercise because sometimes a perfect diet doesn’t work for them. The endomorph needs the hormone release that exercise brings out. The endomorph needs cardio in his/her regimen to shred fat. In fact an endomorph will find it surprising easy to loose weight with cardio. Most endomorphs will gain back fat quickly once their cardio ceases, so get ready to make it part of your life. Endomorph’s need to use exercises that will stimulate their metabolisms. You need to go with COMPOUND EXCERCISES rather then isolation work. Work large muscle groups such as the Back and Legs. Compound exercises make the body release specific fat-burning hormones that speed up the metabolism. Specific Compound exercises the endomorph should utilize Squats, Lunges, Deadlifts, Rowing, etc. BIG LIFTS are for the endomorph. YOGA and PILATES are NOT FOR YOU!
The endomorph are usually the ones that like to “relax” more then move around and stay active, while their counterparts might find a 2mile jog or 10 mile bike ride “exciting”. Here's the best tip for you, STAY ACTIVE! If looking good or most importantly being healthy is in your mindset, then you must make a commitment to fitness. After you reach your goals, an endomorph, must stay active and maintain their lifestyle to keep the weight off. Train hard or go home should be your motto.
Don’t oversleep, you need to wake up and have breakfast so you can JUMP START your metabolism. Also, morning cardio on an empty stomach is one of those training tips that can go either way; some believe it works 100%. I personally do believe in morning cardio, empty stomach I have had great results.
Body Type Combinations
Don’t you remember me saying that not one person is the same? So do you think that EVERY human can be categorized into 1 sole category? If you thought NO, then you are a genius! Just like everything else in this world, ever single person has unique properties. Some people have a combination of all 3 body types, while another might only have a combination of 2 body types. Yes there are some PURE ECTOMORPHS, but most likely, you have a mixture of body types, but most body types still are PREDOMINATELY 1 body type, you will hardly find a 50/50 mix.
In the 1930’s Dr. William H. Sheldon started to study the human body, he is the doctor responsible for categorizing the 3 different body types (ectomorph, mesomorph, endomorph). His classification system eventually became known as “somatotyping”.
In order to categorize people correctly Dr. Sheldon developed a 7 point scale to see how much of each characteristic of each body type someone has. The first number in formula basically shows the endomorph component, the second number is the mesomorph and the third set of number is the endomorph components. For example someone who is tall, skinny and has all predominately ectomorph’s features would have a point system that looks like this. 1-1-7, an extreme endomorph would have 7-1-1 & an extreme mesomorph would be 1-7-1.
Now about the combinations, For example, someone who can easily put on muscle, but during the process will gain fat along with the muscle would be considered an endomorphic mesomorph or AKA endo-mesomorph. This is the body type if a big athlete, most likely a wrestler, football player and some bodybuilders. These are the men with big arms, nice athletic physique, but don’t have a 6pac. Someone with this build might score 4-6-1. This would be:
Endomorph 4
Mesomorph 6
Ectomorph 1
Another Example of a Combination body type would be the ectomorphic mesomorph AKA ecto-mesomorph. These are people who are nice and tall, with extremely low body fat with a decent amount of solid muscle on them. Basketball and baseball players are prime examples of this. The scoring of an ecto-meso would look something like 1-4-6
Endomorph 1
Mesomorph 4
Ectomorph 6
Because there is no DISTINCT line between body types and there are a lot of “gray” area involving body types. So basically you PERSONALLY have to look over the characteristics of each body type below to make your own decision on what classification you are in.
Basically been reading TON of books, and keeping the info i find most important. Im basically trying to put this together for a quick "book" for friends/family.
Michael Maloney
What Type of Body do I even have?
Part 1. How important are genetics?
There is no way around genetics, some people either have a full deck of cards, and some a quarter a deck. There are some people (that you either know/seen or have encountered) that can eat ANYTHING, and still have that ripped set of ABS. You should REALIZE this fact, not deny it. Use the knowledge of knowing what type of genetics your body has. If you don’t, then this is 1. Denial and 2. VERY counterproductive. The Only way around bad genetics is to realize that you have them, and that you personally will have to have more self control than those who are “gifted”. Everyone in the world doesn’t have the genes to be next Arnold, but at least we can realize that and work with what we have to get the best looking YOU can. Anyone can change their appearance/physique with some hard work and dedication, so your goal should be to achieve WHAT YOUR BEST IS, not some “genetic freak’s” best.
There are certain things that affect fat loss, muscle development and fitness.
1. Basal metabolic rate
It is usually abbreviate at BMR. Your ‘BMR’ is the amount of calories you burn at rest to maintain your bodily functions such as, digestion, breathing and anything has to do with life. The “Genetic Freak” I talked about earlier has a higher BMR. Think of it like this, a car, when it idles it can idle at 2,000 RPM or 5,000 RPM. Now the Car that’s idling at 5,000 would be a “Genetic Freak”. Obviously the 5,000 RPM gas will burn more fuel than the more economic counterpart. So another obvious is the “Genetic Freak” will also burn fuel at a very high rate when he/she becomes active.
2. Number of fat cell
Everyone was born with a set number of Fat cells. Some are born with more fat cells then other are. The people who are born with the higher number of fat cells are at a disadvantage then those with fewer (once again genetics play a huge role). You CAN increase the amount of FAT cells you have, but you CANNOT decrease them, once they are there, they are there to stay. I mean the only option to decrease fat cells is liposuction, which is a dangerous procedure. BUT GOOD NEWS, we can shrink our FAT cells, everyone can. Through Diet/Exercise your Fat cells will shrink and you will become dramatically thinner and leaner.
3. Limb lengths
Some people have longer legs then others, some have longer arms, some have longer torso, and so on. As with everything, each person is different, especially with body symmetry. Your limbs not only affect the look and appearance of your body, but affect the leverage you have during exercise. Longer Limbs creates a disadvantage, just because your leverage is bad. Some people are just born with great leverage. Take an example, someone with long arms, might find it harder to handle heavy weight on the bench press, just because his bar has to travel 20inches, rather then someone with short arms, where thier bar only has to travel 12iches.
4. Muscle insertions
We don’t hear too much about our muscle inserts, but it’s very important. Every muscle is “inserted” on to the same bones in everyone, BUT as with everything in the human body, everyone’s insertions are different! Depending on your specific muscle insertion it could an amazing advantage, but could also mean the other end of the scale, a huge disadvantage. This is why your buddy, who is 5’8, no muscle can still Deadlift more then you.
5. Number of muscle fibers
Just like your fat cells, you were born with a set number of muscle fibers.
There is a theory, hyperplasia, which is the process of taking existing muscle fiber and splitting it into new muscle fibers, but this process has not been fully proven in humans (yet). The more muscle fibers you are born with, the better chance for you in developing more muscle size.
6. Muscle fiber type
Just like we have our predetermined number of muscle fibers, we have different TYPES of muscle fibers. The two types of muscle fibers are, RED AKA slow twitch fibers, and WHITE AKA fast twitch fibers. Basically endurance athletes have more RED twitch fibers, while strength/power activities have more white twitch fibers. The ratio between white twitch fibers and red twitch fibers explain why some people are naturally runners while others enjoy the sport of power lifting.
7. Digestive capabilities
This is a quick one to realize, some people just have better digestive capabilities then others, the length of the intestinal tract can vary as much as fifteen feet or more depending on the person’s body type.
8. Insulin response and sensitivity to carbohydrates
There are just some people who touch bread their insulin levels fly up. While others it doesn’t matter too much. Your personal level of sensitive to carbs will directly affect your weight loss journey. If you are one of the carb sensitive people, you will have to adjust your diet according to your own body. If you don’t curve your nutrition to incorporate your insulin sensitivity, you will have an incredible difficult time loosing fat. This is what happens to someone who is very carb sensitive.
• Eat Carbs.
• Insulin Skyrockets with the smallest portion of carbohydrates.
• When there are high levels on insulin in your blood, you are “lipogenic” and “anti-lipolytic”. This basically means, your body basically stops releasing fat from the adipose cells and your body triggers what we call “ fat storage mode”
This is why we have to really watch OURSELVES and really notice that genetics play a huge part in this game.
Part 2. NOW, What Type of Body do I actually have?
There are 3 main body types out there, ill go into detail into each one, so you can identify your own body type.
• The Ectomorph
• The Mesomorph
• The Endomorph
The Ectomorph AKA Mr. I can’t gain weight.
The Ectomorph body type is tall and skinny and has a small waist and small joints as well. They are usually always lean, and have no problem EVER with BF. They are the ones who can maintain very low BF levels without any cardio. In fact cardio can have an opposite effect on Ectomorph, cardio might actually burn off muscle. The ectomorph is the car idling at 5,000 RPMS, while you car is stalling out at 1,000 RPM. The DOWNSIDE of being an ectomorph is that is very hard to gain muscle (usually). Ectomorphs usually stay the same weight throughout their adult lives. When an ectomorph activity levels increase, they usually drop bodyweight and body fat very fast. As an ectomorph, you will have to accept the fact that you will never achieve the massive muscle thickness of a Mesomorph, without EXTREME TRAINING/EATING. But with good training, you can overcome your body type and still build very impressive bodies, with amazing muscle definition. Another downfall of an ectomorph is that once they usually stop training, they will fall back into their old bodies, where the body is most comfortable. If you’re an ectomorph, this will be a lifetime commitment to look your best.
Characteristics of the ectomorph
• Naturally Skinny
• Long arms/legs
• Small boned
• Small Waist
• Usually refer to themselves as “hard gainers”
• Strength is low
• Very fast metabolism
• Don’t store Carbohydrates, High carb diets are OK!
• Overactive and Restless, AKA hyperactive
• Usually born endurance as an endurance
• Don’t sleep much
Ectomorph training and nutrition strategies
What you really hear come out of someone’s mouth, if they are an ectomorph, is “I eat everything and I still cant put on fat or muscle”. Ectomorphs like I said had the metabolism of the 5,000 RPM car.
Here are some tips for ectomorphs.
• Relax.
• Get More Sleep.
• Respond best to Brief / High Intensity Training. Get in and out and Train Hard!
• Allow plenty of time to heal between workouts.
• Keep cardio to a minimum. 15-30 mins MAX
• Keep Calories High and NEVER MISS MEALS.
• Have a diet high in Complex Carbohydrates.
• Just because you can EAT EVERYTHING, remember this is about being healthier, so eating EVERYTHING such as FAST FOOD all the time, is a no-no.
The Mesomorph AKA the “Genetic FREAK!”
A pure Mesomorph is naturally lean from birth with small waists and wide shoulder measurements. They also have medium-to big sized joints and usually have round muscular bellies. These are the people that were born to be athletes or bodybuilders. A Mesomorph is usually muscular with low body fat EVEN BEFORE working out. Mesomorphs are usually envied because of their lucky genetics; they are the lucky ones who can half-ass a workout and still look great.
Characteristics of the Mesomorph
• Medium to Big Joints
• Small Waist
• Nice Broad Upper Back/Shoulders
• Lean without much work.
• Muscular without much work
• Strong without much work
• Chest is well developed
• Always Energized
• Don’t store Carbs as Fat, High Carb Diets are fine.
• Fast Metabolism
• Gains strength fast
• Gains muscle size fast
• Looses Body fat fast
• Responds to most types of training very well
• A born athlete, more successful in strength and power sports.
• Most Top Level Bodybuilders are Mesomorphs
Here are some Tips for Mesomorphs
• Most Mesomorph gain muscle and loose body fat on ANY training regimen.
• They usually only “slide” by on their genes, often not training hard because they don’t have to.
• The gift of good genetics makes people lazy, so go push yourself to the max!
• Don’t Skip workouts or meals just because “you can”
The endomorph AKA, Most likely YOU since you are reading a diet book.
Most of the people you see busting their asses at the gym daily, and still don’t look like an athlete probably fall into this category. An endomorph is typically is someone with a slow metabolism who is GENETICALLY open to store fat easily. They are large framed most of the time with medium/big joints. Endomorphs all have different degrees of carb/insulin sensitivity. So WE (yes I am an endomorph) cannot have a diet high in carbs. Processed and refined carbs that have sugar (white) and flour (white) are horrible for us and tend to convert to body fat more rapidly. High protein/Moderate Carb diets work best for us. As an endomorph we must watch what we eat almost all the time. This discipline can make a lot of endomorphs just give up, but that’s why we need to realize how big of a role genetics are and how to overcome them. We gain weight quickly, especially if the wrong foods are eaten. We can get away with 1 cheat meal a week but that’s about it. Poor daily nutrition usually holds us back, since we do see our other counterparts stuffing their faces. We need to run our asses off. Some of us, still with a strict diet plan/workout plan; have a hard time shedding stubborn BF. We usually have to CUT back on our carbs severely before any fat loss occurs. Best bet for us, is to Zigzag our carb days, so we don’t let our metabolism slow down.
Characteristics of the Endomorph
• Often has high levels of Body Fat
• Usually “big” boned and large framed
• Short Arms/Legs
• Rounded Body
• Wide Waist / Wide Hips
• Always stores excess calories as fat
• Keeping the FAT OFF is a challenge.
• Very slow moving, lack of energy
• Might have a slow thyroid or hormone imbalance (worst case)
• Decent Strength before training.
• Very Carb/Insulin Sensitive.
• Does better with High Protein/Low carb diets
• Falls asleep quickly and has a deep sleep
• Cardio is NECESSARY TOOL for weight loss
• Gain fat easy once exercise is ceased
• Looses Fat slowly
• Responds to more frequent training best
Endomorph training and nutrition strategy
When it comes to loosing fat an endomorph needs to go onto a strict well planned out diet and a smart weight training regimen. Diet and Weight training are most important for an endomorph and CONSISTANCY is king here! Most Endomorphs have very high insulin sensitivity, so diets moderate-high in carbohydrates won’t do an endomorph any good. High protein, low-moderate carbs and low-moderate fats. Sugar is the DEVIL for endomorphs and should be avoided at all costs. Processed and refined carbs that have either white flour or white sugar will spike insulin to the point where the sugar/white flour will be converted to body fat rather quickly. Endomorphs have a very slow metabolism, in fact one or two cheat meals PER WEEK is the LIMIT. Frequent cheat meals with kill your goals! REMEMBER endomorph’s WILL LOSE weight slower then the Ectomorph and the Mesomorph, therefore we need to be VERY CONSISTANT with our workout/diet habits. The results will come, but not overnight.
An endomorph, unlike his counterparts will need exercise because sometimes a perfect diet doesn’t work for them. The endomorph needs the hormone release that exercise brings out. The endomorph needs cardio in his/her regimen to shred fat. In fact an endomorph will find it surprising easy to loose weight with cardio. Most endomorphs will gain back fat quickly once their cardio ceases, so get ready to make it part of your life. Endomorph’s need to use exercises that will stimulate their metabolisms. You need to go with COMPOUND EXCERCISES rather then isolation work. Work large muscle groups such as the Back and Legs. Compound exercises make the body release specific fat-burning hormones that speed up the metabolism. Specific Compound exercises the endomorph should utilize Squats, Lunges, Deadlifts, Rowing, etc. BIG LIFTS are for the endomorph. YOGA and PILATES are NOT FOR YOU!
The endomorph are usually the ones that like to “relax” more then move around and stay active, while their counterparts might find a 2mile jog or 10 mile bike ride “exciting”. Here's the best tip for you, STAY ACTIVE! If looking good or most importantly being healthy is in your mindset, then you must make a commitment to fitness. After you reach your goals, an endomorph, must stay active and maintain their lifestyle to keep the weight off. Train hard or go home should be your motto.
Don’t oversleep, you need to wake up and have breakfast so you can JUMP START your metabolism. Also, morning cardio on an empty stomach is one of those training tips that can go either way; some believe it works 100%. I personally do believe in morning cardio, empty stomach I have had great results.
Body Type Combinations
Don’t you remember me saying that not one person is the same? So do you think that EVERY human can be categorized into 1 sole category? If you thought NO, then you are a genius! Just like everything else in this world, ever single person has unique properties. Some people have a combination of all 3 body types, while another might only have a combination of 2 body types. Yes there are some PURE ECTOMORPHS, but most likely, you have a mixture of body types, but most body types still are PREDOMINATELY 1 body type, you will hardly find a 50/50 mix.
In the 1930’s Dr. William H. Sheldon started to study the human body, he is the doctor responsible for categorizing the 3 different body types (ectomorph, mesomorph, endomorph). His classification system eventually became known as “somatotyping”.
In order to categorize people correctly Dr. Sheldon developed a 7 point scale to see how much of each characteristic of each body type someone has. The first number in formula basically shows the endomorph component, the second number is the mesomorph and the third set of number is the endomorph components. For example someone who is tall, skinny and has all predominately ectomorph’s features would have a point system that looks like this. 1-1-7, an extreme endomorph would have 7-1-1 & an extreme mesomorph would be 1-7-1.
Now about the combinations, For example, someone who can easily put on muscle, but during the process will gain fat along with the muscle would be considered an endomorphic mesomorph or AKA endo-mesomorph. This is the body type if a big athlete, most likely a wrestler, football player and some bodybuilders. These are the men with big arms, nice athletic physique, but don’t have a 6pac. Someone with this build might score 4-6-1. This would be:
Endomorph 4
Mesomorph 6
Ectomorph 1
Another Example of a Combination body type would be the ectomorphic mesomorph AKA ecto-mesomorph. These are people who are nice and tall, with extremely low body fat with a decent amount of solid muscle on them. Basketball and baseball players are prime examples of this. The scoring of an ecto-meso would look something like 1-4-6
Endomorph 1
Mesomorph 4
Ectomorph 6
Because there is no DISTINCT line between body types and there are a lot of “gray” area involving body types. So basically you PERSONALLY have to look over the characteristics of each body type below to make your own decision on what classification you are in.
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. Very good information, I would like to see the mixes of all of them. I also fall under ecto/meso
