Women may find it more difficult to lose weight because they naturally have more body fat than men do, but this shouldn't deter them from working hard to get in shape. On the other hand, losing too much fat can be harmful to the body's ability to function normally. Since the ideal body fat ranges for men and women are 6-25% and 14–30%, respectively, becoming overly obsessed with your weight can actually make you sick rather than fit.
Additionally, every body type has unique, difficult issues with weight loss that can be very upsetting. Knowing your body composition will help you identify your strengths and weaknesses, enabling you to develop the most effective plan of action to shed those extra pounds. The best way to start your fitness journey is by determining your body type, which is crucial for achieving your weight loss goals. begin here.
Ectomorphs essentially have a lean and delicate supermodel build. They have small joints, narrow hips and shoulders and long limbs. Partly due to their fast metabolism, they have a hard time gaining weight or adding muscle to their tiny frame.
In fact, most of them can overeat as often as they want without having to worry about the number on the scale. Although they seem genetically disadvantaged in terms of muscle building, they can significantly increase their size and strength with the help of resistance training comprised of short and intense workouts focused on large muscle groups and an extravagantly rich diet. More specifically, in order to gain more lean mass ectomorphs need to increase the frequency of their meals and consume enough high quality fats and protein and plenty of carbs. Because their metabolism burns up calories very quickly, they have to consume a relatively huge amount of calories to gain weight. Also, eating a meal right before going to bed can help ectomorphs prevent muscle catabolism during the night.
Mesomorphs are natural bodybuilders. Being strong and athletic almost from birth, their genetics make it very easy for them to build lean muscle mass and they’re usually proportionally built with well-defined musculature. On the other hand, they can also lose weight rather quickly and rarely experience difficulties when trimming their body fat.
Since they have a higher percentage of fast-twitch muscle fibers when compared to other body types, these people are at their best in sports that rely on power and speed. Based on that, they can benefit the most from HIIT, endurance training and plyometrics. In addition, this body type responds the best to weight training. On the negative side, mesomorphs gain fat more easily than ectomorphs, which means that they should always monitor their calorie intake. The optimal diet for mesomorphs includes an abundance of high quality fats, protein and BCAAs, and a moderate amount of carbs.
More often than not, endomorphs feel disadvantaged when it comes to their fitness and bodybuilding aspirations. The reason for this is the soft, full and curvy shape of their bodies which are usually shorter with thick arms and legs, as well as their tendency to store fat easily, supported by a sluggish metabolism. Maintaining a healthy weight can be very challenging for those of them who don’t exercise regularly.
However, these folks have to realize that they’re not destined to be chubby or overweight – with a good amount of effort and determination, they can transform their bad luck into unforeseeable progress. For example, endomorphs have very strong muscles, especially in the lower body, which makes them great at leg exercises. Weight training and exercises designed to improve endurance can help bring out their best physical features, while high-intensity workouts can help keep their levels of fat in check. Additionally, they should limit their carbs intake and place natural, good quality metabolism-boosting foods at the center of their diet.