Eating a little “dirty” might also serve them as a way to keep calories high. However since the metabolism of someone who is an Ectomorph is considered to be fast, they can get away with eating “junk food” more often than the rest. One should always focus on healthy natural whole foods.
Eating regularly every 2-2 ½ hours is ideal and they should eat meals that contain Protein, Carbs and healthy Fats. Ectomorphs can get away with eating more calories than the other categories and so they must ensure that they eat well above maintenance calories daily in order to make some progress with their physiques. Afterall, your body fat will most likely be low if you fall in this category.
This will allow all of your calories eaten to be used toward normal bodily functions and increasing muscle mass and growth. Your training frequency needs to be less frequent, about 3 times a week, and your cardiovascular training should be minimal if any at all. To recover and grow from these sets and to preserve your energy and calorie expenditure, longer rest periods should be taken and your pace should match that as well. You may benefit from heavy weight lifting so to elicit muscle growth. If you are an Ectomorph your main focus should be on increasing your weight. He can usually eat everything in sight and still stay thin. He is thin, has little muscle mass, has trouble putting on weight and in order to gain some muscle mass it takes a long time. The main characteristics of an Ectomorph are that he lacks bodyfat and muscle tissue.
#ECTO MESO ENDO HOW TO#
The three body types are Ectomorph, Mesomorph and Endomorph and I’ll try to give you the main characteristics of each group and how it may help you understand your body type and how to apply this knowledge to your training and diet.įirst, let’s look at the Ectomorph. The-3-body-types Over time we have developed three categories in order to try to analyze and understand someone’s body type.
#ECTO MESO ENDO PRO#
This is also just ONE of the tools included in My Hot Body Project group coaching to help you discover what YOU need to achieve whatever goals you have.ARE YOU AN ECTOMORPH, MESOMORPH OR ENDOMORPH? FIND OUT NOW!īy: Harry Vlahos, WNBF Pro and World Champion This Body Type Calculator is just ONE of the tools I like to use when developing individualized programs with new virtual clients! You are never limited by your assumed body type. We all tend to be a mix of ENDO, MESO, and ECTO and all body types can benefit from both strength and cardiovascular training. MESO (strong, quick adapter) - requires some cardio for fat loss but not as much as ENDO.ĮCTO (lanky, "long and lean") - requires the least amount of cardio and can usually handle eating more carbs. So in summary - when it comes to body composition or fat loss specifically:ĮNDO (soft, curvy) - requires the most cardio and fewer carbs for fat loss. Someone with more ENDOmorph characteristics will need to do more cardio than someone who is primarily ECTOmorph or a mix of ECTOmorph and MESOmorph. Cardio will feel less natural BUT that just means that MORE is necessary for fat loss. Pure ENDOmorphs perform really well at power lifting. Someone who is mostly an ENDOmorph tends to be less responsive to cardio. If someone has some ENDO characteristics though - fat loss will likely be slower. If someone is a mix of MESO and ECTO - fat loss might be pretty quick in response to exercise. Someone who is mostly a MESOmorph will also respond to running - but this body type performs really well at sprints and shorter runs. Successful marathon runners are always predominantly ECTOmorphs! But if you're an ECTOmorph - strength training is really important to include for balance and to prevent overuse injuries from things like running and cycling. Look at the body type that tends to do really well in competitive marathons. They can also lose body fat pretty quickly by adding (or subtracting) cardio to their regimen. Different Body Types seem to respond differently to macronutrient ratios AND types of training.įor instance, someone who has a higher percentage of ECTOmorph ("long and lean") characteristics can usually handle more CARBS than someone who has a higher percentage of ENDOmorph (softer and curvier) qualities.ĮCTOmorphs tend to prefer cardio over other forms of exercise.