How To Stay Fit Based On Your Body Type
Do you ever wonder if you're eating the right type of food for your particular body?
We're all unique beings with defining physical traits, but for the most part, we fall into three specific body types: ectomorph (super skinny), endomorph (curvy) and mesomorph (athletic).
The terms sound like names from a sci-fi movie, but they've been used by health professionals since the 1940s to prescribe diet and exercise routines.
How do you know which type you are, and what you should be eating?
You can take this quiz to find out which one you are, and then read the breakdown:
Lean, energetic and carb-burning
If you have the type of metabolism that burns right through pizza and ice cream without the flabby consequences, you are most definitely an ectomorph.
Ecto women complain of looking boyish and ecto men complain about looking wiry. They have to work much harder to gain muscle mass or Kim Kardashian-like curves.
If that's you, and you have a hard time gaining muscle or curves, try eating more healthy fatty foods such as almonds, avocado, peanut butter and weight-gainer protein shakes.
Eat several meals throughout the day, and try not to let yourself become hungry. The second your belly starts to grumble, it's already started to eat away at your muscles or fat storage.
Ectomorph women should eat around 2,000 calories per day and men about 3,000.
This also depends on height and weight, so check your BMI (body mass index) on one of those handy dandy BMI calculator websites.
The good news is, carbs are not an issue, but to stay healthy, try to mainly consume complex carbs like sweet potatoes and brown rice.
It's important to make sure you are still getting the nutrition needed to maintain a healthy body. Beware of skinny fat.
When someone doesn't have to watch their diet for superficial reasons, it's easy to forget about vegetables, fruits and high-protein foods.
Someone could look skinny on the outside, but on the inside, their organs could be lined with fat from greasy, fried foods. Not getting essential nutrition can lead to health issues later on.
Eating a well-balanced diet with foods that grow naturally from the earth will keep your cholesterol and blood sugar levels on point.
Curvy, hungry and fuel-storing
Do you have a buxom booty, amazing appetite and a hard time shedding pounds, even when following a rigorous diet and exercise plan?
If so, you are an endomorph just like me. We are basically the exact opposite of an ectomorph because our bodies store fat like crazy, as if the apocalypse is about to happen.
Don't worry, though, because Beyoncé and Chris Pratt are in the same boat. If they figured it out, we can, too.
The good news is, even though we may store fat easily, we also gain muscle quickly.
But, it's often hidden underneath a layer of cushion.
Simply hitting the gym won't cut it, as 80 percent of weight loss will come from healthy diet choices.
Endos have to be really aware of salacious cravings taking over. To keep that appetite satisfied, drink at least half your weight in ounces of water a day.
Meaning, if you weigh 140 pounds, you should drink at minimum 70 ounces of water every day.
Your plate should consist of about 40 percent vegetables, 20 percent carbohydrates, 10 percent healthy fats and 40 percent protein in five to six small meals throughout the day.
It's a low-carb, high-protein, high-fiber diet. An easy way to keep tabs on carbs and meat portions is measuring it to the size of your fist.
It's also important to stay away from white bread, sugary drinks and highly processed foods all together.
That type of “food” isn't long-term fuel, and it will leave you craving more.
When you eat carbs, stick to the more complex ones like oats and quinoa because they have added nutrition and longer lasting energy.
Endomorph women should try to eat about 1,600 calories a day and men about 2,500 a day.
This also depends on height and weight, so again, check your BMI on one of those handy dandy BMI calculator websites.
Athletic, muscular and amazing metabolism
If you just look at weights and instantly gain muscle while eating almost anything you want, you are a mesomorph.
You are a mix of the ectomorph and endomorph because you gain muscle easily, but still have an awesome metabolism and low body fat percentage.
So basically, you're the best of both worlds, and you're constantly getting jealous looks at the gym.
Celebrities with this body type are Bradley Cooper and Halle Berry. You jocks have little to worry about aesthetically, unless you're going for a different look.
Mesos can forget how lucky they are and have a not-so-balanced diet and a workout routine that doesn't challenge their natural muscle ability.
The general diet to follow includes meals that are 40 percent complex carbohydrates, 30 percent lean protein and 30 percent healthy fats.
So, your dinner should be full of vegetables such as cauliflower and broccoli, grilled chicken and olive oil on wholegrain bread.
Just like the ectos, you have to stay on top of your metabolism and make sure you don't get hungry if you want to maintain the muscle you've built.
Mesomorph women can eat about 2,500 calories and men about 3,000.
Feel a little in between types?
There is a little grey area when it comes to pinning down exact types. You could be a mesomorph, but gain weight quickly like an endomorph.
So, it's important to recognize that and find a nice balance between the two.
Overall, you should strive for the body type you want, but never forget you are beautiful the way you were built.
Having realistic expectations is key because if you were born a endomorph, it wouldn't be healthy for you to try to be an ectomorph.
The most important thing for every type is to avoid processed foods and sugar. Just sick with natural foods that grow from the earth, and you'll be set.