Every body type falls under one of these three. Which sounds most like you?
- Round body
- Short & stocky
- ‘Big boned’
- Fitted pants tighter in hips & glutes
- Slow metabolism
- Difficult to lose weight
- Gain weight at an average rate
- Hips typically wider than shoulders
- Athletic build
- Defined muscles
- Rectangular body (men)
- Hourglass (women)
- Naturally strong
- Gain muscle easily
- Fitted pants are snug, but comfy
- Shoulders wider than hips
- Small chest
- Fast metabolism
- Naturally lean
- Fitted pants are loose in hips & glues
- Longer limbs
- Hard to gain any weight
Did you know?
Have you ever tried a diet that worked for a friend but had zero effect on you? What about that workout program your husband does, but you are just not getting the same results… Some thing you may not know, is that each of these body types requires certain macro counts and workout regimes. If you are not familiar with macros feel free to check out our post on them HERE.
Body Type Break Down
Protein – 45% Carbs – 20% Fats – 35%
- Avoid sweets, starchy and high carb foods.
- Your body naturally stores carbs more than any other body type. This will cause you to gain more weight because those calories aren’t being burned.
HIIT workout 2 -3 days a week
Resistance workout 2 -3 days a week
- You should be working out 5 days starting out and working up to 6 days a week.
- Alternate days between HIIT & resistance workouts for maximum results.
- HIIT workout are strongly encouraged because endomorphs need more help burning fat than any other body types.
- You need to have an even balance because your body gains muscle as quick as fat. You can lose the weight with HIIT and gain muscle with resistance.
Protein – 30% Carbs – 40% Fats – 30%
- Balance is key with mesomorphs. A healthy percentage of each is absolutely necessary to achieve your goals.
- Don’t overdo it either way, you gain and lose weight fairly quick.
Cardio 2-3 days a week
Resistance 2-3 days a week
- Like with food, balance is key during workouts. You gain muscle at a good rate, but you can also lose it too quick with too much cardio.
- Crossfit would benefit you greatly!
Protein – 25% Carbs – 55% Fats – 20%
- Your main focus should be gaining weight. Having a healthy snack pre and post workout will increase the likelihood of healthy weight gain.
- Calorie rich foods and carbs are both great source to pack on pounds.
Cardio workout 1 day a week
Resistance workout 4-5 days a week
- Cardio is only suggested once a week due to you likely having a faster metabolism. This would make weight gain more difficult.
- Gaining muscle is your focus, so using weights or resistance bands should be your priority.