Back in May, we discussed the different body types and how to identify them. We will pick up where we left off and discuss how to train for each type.

TRAINING FOR ENDOMORPH BODY TYPES 

For most endomorphs, the goal is to lose body fat and build a more fit physique. An endomorph may already be strong and athletic, but for those wanting to shift to a more mesomorphic physique, metabolic training and healthy nutrition will be key. 

Keep most training sessions focused on metabolic conditioning. You can do this by minimizing rest time, using circuits for resistance training sessions, and including plyometrics (as tolerated) in your sessions. 

Maximize calorie burn and improve metabolic efficiency by primarily using high-intensity metabolic training techniques. Consistent anaerobic and aerobic training will help endomorph bodies increase metabolic efficiency and boost the daily calorie burn for the individual. You will also benefit from increasing their daily non-exercise activity thermogenesis (NEAT) factor as much as possible, moving more during times of the day when you are not in the gym. 

Consume a high-protein diet with balanced carbs and fats while maintaining a slightly negative energy balance (aka calorie deficit). This strategy helps the client to maximize fat loss while still supporting, and even building, existing lean muscle mass. Diets containing daily protein of as much as 2.2 grams per kilogram of body weight have been shown safe and effective for supporting existing muscle tissue during times of calorie restriction and weight loss. The remaining calories can come from whatever blend of carbs and fats the individual best tolerates. Contact me for more information on nutrition plans or getting a full body scan to support your goals and calorie burning requirements.

TRAINING FOR MESOMORPH BODY TYPES 

A mesomorph may not be interested in changing their body type, but rather in pursuing a specific fitness goal or perhaps even gaining more muscle mass. Your fitness goals will help me decide which of the following adjustments I should make to your fitness and nutrition program to help you succeed!

Mesomorphs already have a relatively efficient metabolism. They carry functional – if not athletic – muscle mass, and are essentially ready to take on whatever fitness goal they please. Eat specifically for fitness goals and activity. Increase or decrease daily calories to control body composition with positive, neutral, or negative energy balances as needed. Mesomorphs should consume anywhere between 1.2 and 2.2 grams per kilogram body weight of protein, depending on the intensity of the exercise program, with remaining calories coming from a blend of healthy carbs and fats. Daily caloric intake can be modified based upon body composition goals and daily caloric expenditure. 

Adjust protein intake to match muscle gain goals. Increase protein intakes to up to 2.2 grams per kilogram of body weight for muscle gain goals. If muscle maintenance is all that’s desired, keep protein intake around the 0.8 grams per kilogram of your body weight.

TRAINING FOR ECTOMORPH BODY TYPES

Ectomorphs typically have a hard time putting mass on and often wish to change that to have a more fit or muscular appearance. The focus of their program will be strength training and a nutrition plan that supports muscle gain, because they already have a high metabolism. 

They maximize muscle gain using lower-intensity hypertrophy and maximal strength resistance training with longer rest periods. Hypertrophy and maximal resistance training are primarily anaerobic in nature, and when combined with longer rest periods, these styles of training will not stimulate elevated calorie burn like more intense, fast-paced exercise programs will stimulate.

Minimize cardio to avoid burning excess calories. The primary focus of the training program should be muscle-building activities, as ectomorphs can already burn calories and lose weight with ease. Doing too much cardio can work against any muscle-building goals for this client. 

Consume a high-protein diet with balanced carbs and fats, consuming a calorie surplus to facilitate muscle and weight gain. Ectomorphs need higher levels of protein, 1.2 to 1.6 grams of protein per kilogram of body weight, to gain muscle and mass, with some individuals requiring up to 2.2 grams per kilogram of body weight.

HOW TO IMPROVE BODY COMPOSITION

Changes in body composition don’t happen overnight, but they certainly are possible! Research continues to prove that physical training and consistent, habitual changes to diet have a strong influence on improving body composition. Metabolic and chronic health conditions that were once considered major roadblocks to weight loss success are now managed and even improved by modern medicine in conjunction with healthy lifestyle changes.

So why does it seem so hard to see a shift in body composition? 

Let’s face it, change is hard. When you’ve lived your life one way for as long as you can remember, it takes time and effort to begin to make changes that stick. This is where hiring a Certified Personal Trainer, Certified Wellness Coach, or Certified Nutrition Coach can make all of the difference. These professionals will help you make a personalized plan that fits your needs and your goals while offering the accountability that you need to keep you moving forward over time. 

Once you’ve made changes to your physical activity patterns, nutrition, and other lifestyle factors, your body composition will eventually reflect your new way of living. Over time these habits that once took significant effort to maintain become more deeply rooted into your everyday life and simply become your new normal. It’s at this point that you might notice that some of your body type characteristics have shifted to reflect more mesomorphic (athletic, fit) traits. 

There’s no such thing as the perfect body, but there’s also nothing wrong with wanting to be the healthiest version of you. Your body type is not a life sentence. While you can’t change your genetics or environmental factors, you do have control over your lifestyle choices and your nutrition and exercise. Choosing nutrition and exercise that go well with your current body type will lead to serious transformation and help you feel your best.  DARE 2B GREAT!