Genetically speaking, there are three different body types: mesomorph, endomorph and ectomorph. You are actually a mixture of these three physical types, but there is always the predominant one in particular. Your body type "main" will be one in which you'll identify. So let's see what your body type:
1 - Mesomorphic
Are those better endowed genetically speaking they are more predisposed to have more muscle gains. Usually has a more athletic and healed, good posture and are symmetric. Mesomorphs are known to gain muscle mass much more rapidly than most people and likewise can quickly lose fat by following a proper diet. For bodybuilders and fitness fanatics this is excellent news!Training Tips for the Mesomorph:
The best weight training for the mesomorph is that with very heavy loads and done explosively (very hard and very intensely). Super sets, Drop Sets, Negatives Series and other advanced techniques and training are very useful for mesomorph who will provide excellent gains in muscle mass. But it is very important to always rest and interim training to avoid overtraining at all costs.
Cardiovascular workouts should be done 2-3 times a week for about 20-30 minutes per session. The intensity should be moderate to high goals for fat burning. If you identified with the mesomorph body type is very important not to exceed the cardiovascular exercises because they can cause you to lose lean muscle if done for too long and / or too often.
Diet Tips for the Mesomorph:
Protein is the key to mesomorphs! Look for high quality protein intake throughout the day with a moderate amount of carbohydrate (preferably those with a low glycemic ocean) and fats. The mesomorph should avoid variations in weight to win / retain muscle mass. Adopting a nutritious diet and avoiding foods with little nutritional value appetite and energy levels will remain stable providing satiety and preventing the desire to eat crap like candy, sweets, etc.
2 - Endomorph
People with this body type are generally more predisposed to an increased accumulation of fats. Known to have a less defined, it is harder for them to get a fit body through exercise and diet. The good news is that the bone structure of endomorphs is broad and strong. This can be an advantage in their effort to gain muscle mass.Training Tips for Endomorph:
When choosing a type of training, endomorph should focus on increasing your metabolism. Circuit Training, Supersets, composed Series and other techniques are very positive. It is not recommended to use very heavy loads that will limit the number of repetitions to be made. The range between 10-15 repetitions is ideal for endomorphs. It is indicated little rest time between sets of exercises to stay within your target heart rate zone.
Since the endomorph is known for its tendency to accumulate body fat, cardiovascular training should be done regularly. If you identified with endomorph body type to know that the use of heart monitors is very useful in your exercise routine.
They will allow you to keep exercising within your target heart rate zone for maximum fat loss. To find your target heart rate zone, decrease your age from 220 and multiply the result by the percentage determined to achieve their goals. If you want to know more about the target heart rate zones read the article "Heart Rate Monitors: Let your heart guide your workouts!"
Diet Tips for Endomorph:
All we need to do frequent and smaller meals of the day to just beyond the main we are already accustomed to doing (breakfast, lunch and dinner). This rule is not an exception for endomorphs! Quite the contrary, they are the major beneficiaries of this as we know that smaller, more frequent meals increases metabolism and keeps energy levels more stable. Be sure to eat at least 5-6 meals a dia.MRP (Meal Replacements) and protein bars will help you out by practicality and the nutritional quality, especially in smaller meals between meals.
There are excellent Fat Burners (fat burners) on the market that can help you do away with unwanted fat. Products like "Thermoburn" and "Fatloss" Arnold of Nutrition, "Fat Burners (Easy to Swallow)" Universal Labs and other products such as "Ripped Thermogenic" the Nutrilatina, which has in its formula green tea, feeling the moment, can be a great alternative so that you can lose fat faster.
3 - Ectomorph
Hard to gain weight! Legs and big arms, small percentage of body fat and a few muscles. These are the Ectomorphs. While some women would not see any problem in having these characteristics, men generally have a different view.Training Tips for Ectomorph:
If you are an Ectomorph probably its greatest benefit will be achieved with very heavy loads in training with weights. You'll want to stimulate your muscles very hard to get the answer you want in terms of muscle gains. Exercises using barbells and dumbbells are great for achieving that goal. They allow you to use the entire range of motion and are generally more familiar to the body than those made on the machines.
Take a good rest between sets (2-3 min) so you replace it with their levels of ATP and has forces for a new series of heavy exercise. Malhar very heavy demands on your body and so you will need enough rest between training sessions.
The ectomorphs generally have a very fast metabolism and burning calories is very intense. Therefore do not worry about cardio for now. Unless you do cardiovascular activities for personal reasons, you should initially focus on gaining lean muscle mass through weight training.
Diet Tips for Ectomorph:
Remember that your diet is responsible for at least 70-75% of the whole outcome of your training. That way even if you're naturally skinny you need to eat foods often high quality nutritional, healthy and complete. Always take multivitamins and minerals.
There are other supplements that can help you a lot, including amino acids, protein shakes and mainly among which the calorie is recommended line of Mega-Gym Nutrilatina that was specially developed to help Ectomorphs gain muscle mass.
