{"id":11153,"date":"2016-05-02T12:08:41","date_gmt":"2016-05-02T12:08:41","guid":{"rendered":"http:\/\/localhost\/hk-blog\/body-types-explained-bid-4351\/"},"modified":"2023-02-23T16:32:42","modified_gmt":"2023-02-23T11:02:42","slug":"body-types-explained-bid-4351","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/body-types-explained\/bid-4351\/","title":{"rendered":"Body Types Explained"},"content":{"rendered":"<p>Even though you may be able to change your body type during the years through regimented training and nutrition, you would still need to understand what each body type does.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/body-types-explained\/bid-4351\/#What_are_body_types\" >What are body types?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/body-types-explained\/bid-4351\/#Training_for_different_body_types\" >Training for different\u00a0body types<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/body-types-explained\/bid-4351\/#Nutrition_for_different_body_types\" >Nutrition for different body types<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"What_are_body_types\"><\/span>What are body types?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Body types are ways that the body is structured in terms of bone density, muscle mass and even hormone regulation.\u00a0You need to understand how all body types work by understanding as when you figure out\u00a0how to figure your body type\u00a0you can understand\u00a0how to diet and train for your individual body type.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/41.png\" \/><\/div>\n<\/div>\n<\/div>\n<p><span style=\"font-size: 16px;\"><em><span style=\"font-family: open sans;\">There are three types of bodies primarily.\u00a0<\/span><strong>Ectomorph<\/strong><span style=\"font-family: open sans;\">,\u00a0<\/span><strong>Mesomorph<\/strong><span style=\"font-family: open sans;\">\u00a0and\u00a0<\/span><strong>Endomorph<\/strong><span style=\"font-family: open sans;\">.\u00a0<\/span><\/em><\/span><\/p>\n<p>An\u00a0ectomorph body type\u00a0in simple language is a skinny guy or girl. He\/she will have a small bone structure with small joints and lean muscle. Ectomorphs are usually characterized by small shoulders and long structures and a fast metabolism meaning no matter what you eat, you will hardly gain weight. This makes gaining muscle a tedious chore, although ectomorphs can easily cut down fat and get shredded quite easily. Supplements especially\u00a0<a style=\"line-height: 20.8px;\" href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/proteins\/mass-gainers?navKey=SCT-snt-pt-mg&amp;itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000cd;\">mass gainers<\/span><\/a>\u00a0are recommended here as is having a heavy dinner so that your body does not go catabolic at night.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/42.png\" \/><\/div>\n<\/div>\n<\/div>\n<p>Mesomorph body types\u00a0are in the middle and have a medium size bone structure along with large lean muscle with a generally active body and no surprises are the best when it comes to weight training. Simply put, these body types put on muscle easily as well as fat but more muscle than fat which means that\u00a0<a style=\"line-height: 20.8px;\" href=\"https:\/\/connect.healthkart.com\/top-4-cardio-exercises-for-fat-burning\/bid-4347\"><span style=\"color: #0000cd;\">cardio<\/span><\/a>\u00a0is needed in your training unlike ectomorphs. To\u00a0train for the right body shape\u00a0is crucial because mesomorphs are testosterone and growth hormone dependent which means they have a tendency towards building muscle.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/43.png\" \/><\/div>\n<\/div>\n<\/div>\n<p>An\u00a0endomorph body type\u00a0is on the other end of the spectrum as they have thick bone structures and are generally soft and round. Endomorphs are mostly insulin dependent which means that they gain fat and muscle easily but more fat than muscle. As a result supplements might not be required if the nutrition and training are on point. Endomorphs are usually short and have thick arms and legs meaning they are naturally more efficient at\u00a0<a style=\"line-height: 20.8px;\" href=\"https:\/\/connect.healthkart.com\/top-5-exercises-to-build-huge-hamstrings\/bid-4480\"><span style=\"color: #0000cd;\">leg exercises<\/span><\/a>\u00a0like the squat. Even though most endomorphs think they are destined to be fat, this not not true but you will have to diet harder than any body type and can&#8217;t get away with piling on junk food like the other two body types<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/44.png\" \/><\/div>\n<\/div>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"Training_for_different_body_types\"><\/span>Training for different\u00a0body types<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>How to train for\u00a0body type\u00a0is a tricky question and is\u00a0different because of the bone, hormone and muscular structure.<\/p>\n<ul>\n<li><u>Ectomorphs<\/u> should focus mainly on compound movements like the bench press, squat and deadlift and should thus mainly work their training around these movements. Rest periods should be between 1-3 minutes and limited cardio should be used. Lastly remember since your body is naturally skinny you do not want to focus on isolation exercises. Workout for at least 5 days a week because your muscles will need to be stimulated enough for proper hypertrophy.<\/li>\n<li><u>Mesomorphs<\/u>\u00a0are genetically gifted and thus respond well to any training plan. Stick to upper and lower body days with each exercise being in the 8-12 rep range and workout at least 4 days a week. With mesomorphs the rest should be 30-60 seconds maximum supplemented with 2-3 days of cardiovascular activity.<\/li>\n<li><u>Endomorph<\/u>\u00a0training is cardio fused with weight training. Because endo&#8217;s can gain fat easily it is recommended to do at least 4-6 days of cardio. Weight training should be given more importance and a lot of supersets should be incorporated in your training to primarily make use of the afterburn effect so that your body builds more muscle and thus keeps the fat off.<\/li>\n<\/ul>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/45.png\" \/><\/div>\n<\/div>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"Nutrition_for_different_body_types\"><\/span>Nutrition for different body types<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><u>Ectomorph<\/u>\u00a0nutrition is tough because you would need to eat at least 6-8 meals in a day for your body to grow, because ecto&#8217;s have a high metabolic rate along with their high carbohydrate tolerance. Due to their high carbohydrate tolerance, ecto&#8217;s should emphasize carbohydrates in their diets and especially during post-workout. The fun part here is that junk will not hinder your physique but help it because cheat meals can be effectively used to keep your caloric intake above maintenance. Have a heavy breakfast full of carbs and don&#8217;t forget to invest in a quality\u00a0<a style=\"box-sizing: border-box; outline: none; color: #222222; text-decoration: none !important; background-color: transparent;\" href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/proteins\/mass-gainers?navKey=SCT-snt-pt-mg&amp;itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000cd;\">mass gainer supplement<\/span><\/a>.<\/li>\n<li><u>Mesomorphs<\/u>\u00a0should focus on getting slow digesting carbs with quality protein and fats. Because they are usually apt at building muscle, using a 40-40-20 rule is best for mesomorphs meaning 40% carbs, 40% protein and 20% fat from your daily caloric intake. Mesomorphs while working out may supplement with a\u00a0<a style=\"box-sizing: border-box; outline: none; color: #222222; text-decoration: none !important; background-color: transparent;\" href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/workout-essentials\/amino-acids-bcaas?navKey=SCT-SPT-amin?itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000cd;\">BCAA supplement<\/span><\/a>\u00a0to refuel themselves although water is also fine. Fast digesting carbs should be only taken after workout or after a fast, during breakfast.<\/li>\n<li><u>Endomorphs<\/u>\u00a0are predisposed to gain more fat and thus surprisingly should use more fat,\u00a0<a href=\"https:\/\/connect.healthkart.com\/blogs\/fat-good-bad-and-ugly\"><span style=\"color: #0000cd;\">healthy fat<\/span><\/a>, to lose the pounds and keep them off. Using a keto style diet or a ratio of 25-35-40 is optimal for endomorphs meaning 25% carbs, 35% protein and 40% fat. Fat digesting carbs should be limited to post workout window and other carbs should also be restricted.<\/li>\n<\/ol>\n<p>None of these body types are absolute as you must have realised. In fact all of us are a combination of meso-ecto or meso-endo. It is difficult to find a pure ecto or pure endomorph. As stated before, there is no setworkout and supplementation plan for your body type\u00a0so you need to identify and then modify your current plan to fit your body type. Stages in our lives like puberty and menopause can affect the body types as can consistent training and diet.<\/p>\n<p>Figured out your body type? List them in the comments below!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Even though you may be able to change your body type during the years through regimented training and nutrition, you would still need to understand what each body type does. What are body types? Body types are ways that the body is structured in terms of bone density, muscle mass and even hormone regulation.\u00a0You need [&hellip;]<\/p>\n","protected":false},"author":43,"featured_media":15131,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[22,27],"tags":[985],"secondary_tag":[35],"class_list":{"0":"post-11153","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bodybuilding","8":"category-weight-management","9":"tag-body-types","10":"secondary_tag-exercise","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Body Types - How To Diet And Workout (Explained) - Blog<\/title>\n<meta name=\"description\" content=\"The article reads about different body types workout and diet plan explained in details. 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