Weight loss program for endomorph ectomorph,diet and exercise plan to lose weight in 2 months guaranteed,healthy ways to lose weight for athletes - Step 1

26.02.2015
Contrary to the popular belief, different people have different responses when subjected to the same diet and exercise program. Body type is not just the way the body looks, but it also determines the response of the hormonal and sympathetic nervous system (SNS). A thorough and complete understanding of one’s body type is essential, whether the objective is losing weight or staying fit.
Once the body type is figured out, a suitable diet and exercise plan can be followed, and you can be well on your way to a glorious body!
The long and lanky Ectomorphs, the naturally athletic and brawny Mesomorphs and bulky but soft looking Endomorphs. The theory states that eating according to one’s specific body type helps reach individual dietary goals faster. It is due to the length of their limbs, coupled with the low development of muscle mass on the limbs. Owing to their long, thin limbs, they are usually known to participate in long distance sport- like marathons, cross country running and other such sports that require endurance. Ectomorphs have incredibly high metabolisms and can eat relentlessly with little to no weight gain. Their characteristics include a small slight frame and bone construction, hyperactivity, small appetite, flat chest, youthful appearance, speedy metabolism and lean muscle mass.
For ectomorphs to see a difference in their bodies, they need to dedicate time in understanding their bodies and find what is exactly required for them to put on mass. An Ectomorph needs to consume 750-1000 calories above their maintenance calories (maintenance calories is a number of  calories you need to consume to maintain your current body weight). Also, complex carbohydrates such as brown rice, yams, sweet potatoes, bagels and brown pasta are to be preferred. Proteins, on the other hand, are indisputably the most important macronutrient for ectomorphs. Since the objective is to create lean muscle, they must stick to lean sources of protein such as fish, chicken, turkey, lean steak, and eggs. People in this category are going to have to consume 1.5 g of proteins per pound of body weight to see any substantial changes.
While the overall fat intake for ectomorphs is lower, one must keep in mind that not all fats are bad.
The ratio of macronutrients that the Ectomorphs typically need to hit is 50 % carbohydrates, 30 % protein, and 20 % fat. You need to devote time to find out exactly what diet works for you.  Try to consume as many calories as possible. If no difference in weight is noted, increase the intake by 500 calories and so on until the scale does move! Classically, the minimum amount of cardiovascular exercises is recommended for the ectomorphs, as cardio does not contribute much to the building up mass. Cardio should include HIIT (High-Intensity Interval Training) or circuit training, according to personal preference.
They need to give their muscle more time to recover between training sessions, more so than other body types.
Males in this category have smaller buttocks, broad chest and bigger shoulders, which makes a V- torso and is conventionally considered attractive. Their facial features are unmistakably defined such as a strong, thick jaw and high cheekbones. Mesomorphs excel in sports that require high strength, short spurts of energy, and lots of power.
A mesomorph may be considered to be midway between ectomorphs and endomorphs and hence, display qualities from both the categories. While Mesomorphs do have a genetic advantage, following the wrong diet can ruin their robust metabolism and have an adverse effect on their shapely bodies.
Since their metabolism is not lightning fast like the Ectomorphs, they need not consume as many calories as the Ectomorphs.
The Mesomorphs looking to gain weight must take in more calories than is required by their body just to maintain their current weight. Mesomorphs looking to gain lean muscle mass must be careful to eat enough calories and a sufficient amount of protein on all days, including ones on which they do not exercise. Mesomorphs looking to lose weight may start by reducing the calorific intake by 200 calories and may then go as high as 500 calories.


They must, however, be cautious while consuming carbohydrates. Carbs that the body absorbs slowly, such as vegetables are recommended. Fast-digesting carbohydrates such as maltodextrin or glucose must be consumed only with protein and after the workout.
The frequency of meals should also be increased to six per day, with small meals being eaten every two hours or so. Mesomorphs need to blend in cardio into their workout routine as well if they want to remain lean.
Cardio on the treadmill, bike and Stairmaster for half an hour three times a week is sufficient. As far as weight training is concerned, three exercises for each body part thrice a week is more than enough. Endomorphs are large in appearance and have a heavier fat accumulation, generally around the waist.
The body fat in an Endomorph may have a tendency to settle in the lower regions of the body, as well, earning their body the title of “pear shaped”. These people have a “sluggish” metabolism, meaning they have to put in a conscious effort in doing things that their bodies should automatically do for them. Endomorphs are good at sports such as rugby and rowing where being bulky is beneficial, if the bulk can be moved powerfully.
Since Endomorphs need to burn huge amounts of fats, they need to take more of fiber rich foods that are low in calories.
Again, contrary to the popular belief, eating healthy fats help in burning away the undesirable fats in the body.
Endomorphs are strongly advised to have at least one serving of fats such as coconut oil, olive oil, avocado, etc. The macronutrient ratio that these people need to hit is 25 % carbs, 35 % protein, and 40 % fat. To enhance the genetically slow metabolism of the Endomorphs, they need to divide their day’s caloric intake into 5-6 smaller meals rather than 2-3 heavy meals. They need to lift heavy weight because lifting small weights is not going to do the trick for them.
Fast paced walking on a treadmill and step class exercises are necessary to help lose weight. Having discussed all the body types, it must be mentioned that very few people clearly fall in one of the above categories.
Also, it is essential to have realistic expectations from our bodies, meaning that Ectomorphs should not aspire to be a sumo wrestler and neither should an Endomorph try to look like Kate Moss. Besides, one must remember that we are not condemned to look a certain way just because of our genetics. The best way to train is by doing lots of cardio (also hiit) and big compound moves to burn more fat. This is about the fact that you can not get a perfect and awesome looking physique if you don’t watch your good intake. In most of the times (as long as you’re not competing or need it for sport purposes) just eating healthy is enough. Discarding negativity and stress may sound weird in this case but believe me, it makes a big difference. As a consequence, it is likely that your metabolism is slower meaning that you need fewer calories to maintain your current weight.
Your body has further tricks up it’s sleeve to get energy and your brain triggers intense cravings and increases your appetite. The starvation response explains why people experience such poor results with crash dieting, are unable to maintain any weight loss and worse still end up having a greater percentage of fat when they regain the weight they lost than when they first started their crash diet! Starvation mode will conserve energy by slowing down your metabolism, therefore destroying everything you are working to achieve. Once regular eating continues, your body will store calories as fat in order to survive the next time it goes without food. Research suggests that the body loses a disproportionately high amount of muscle during very low calorie intake and that this may suppress metabolism by up to 45 percent. Believe it or not, but the loss or gain of weight in human bodies is a much more complex process than simple arithmetic of calories. The major factors influencing the body shape are the skeletal configuration as well as the distribution of muscles and body fat. It is because they have an exceptionally fast metabolism that helps them burn major amounts of calories even when they are asleep.
Since they need to bulk up, eating about 2 to 2.5 grams of carbohydrates per pound of bodyweight seems a good place to start.


Protein shakes after the workout session makes sure that the hard work at the gym pays off. Exercises such as squats, deadlifts and bench presses that target multiple body parts at a time are recommended. They have a larger frame than an endomorph combined with the low body fat percentage of an ectomorph. On a macronutrient basis, the combination that works is 40 % carbohydrates, 30 % protein and 30 % fat. Healthy fats are an essential part of every diet and hence there is no harm in increasing the intake of nuts, olive oil, flaxseed oil and avocados, etc. It means that when it comes to carbohydrates, grains, oatmeal, brown rice and fruits are the way to go. We are often a mix of all the body above types, which means that we require an in-depth knowledge of our bodies to assess what works for us. It is very likely that with the right diet plan and training, we can all hit our fitness goals, whatever they may be. Compound movements will do the trick because you’ll be able to have a hard and full body workout easily in under an hour. Watch your food intake a little and you’ll probably be alright and see improvement in a short time period. However, in truth, body fat hasn’t decreased much and instead healthy muscle is lost. Since the body is driving all it can into fat cells, while simultaneously releasing little of what is held in the cells, the body needs to find energy from elsewhere to power your everyday physical activity (e.g. Even worse, when the weight goes back on, you usually only regain fat! This means, your metabolic rate is likely to have dropped a little every time you’ve crash dieted, making it slightly harder each time you go on a new diet to lose weight. So much so, that even the most strong-willed person would find it difficult not to succumb to binge eating or cheating on a crash diet. Some of the best workout plans for Mesomorphs are yoga, Pilates, boot camp training and step classes. On the advantageous side, the soft, flowing curves of an Endomorphic female, along with full hips and rounded shoulders, earn adjectives such as “voluptuous or sensual”. Isolated exercises can help to gain the desired physique because they get muscle easier and faster then ectomorphs.
Your thyroid hormones (regulates metabolic rate) also decrease, leading to a further drop in metabolic rate, in order to conserve energy. For weight loss to continue, you need to create a bigger calorie deficit, which means you’ve got to reduce your calories further, creating a vicious circle. Possibly one of the worst effects of metabolic slowdown is that once you stop the diet and start to eat what used to be your normal daily maintenance level of calories, you may gain the weight you lost right back and some people put on even more.
This means that even if you have only put back on the same amount of weight you lost, you may still be worse off, because you have a greater amount of fat than what you started off with.
This means that if you want a lean and mean looking physique you need to work HARD for it.  They expire in a lot of times in power lifting and wrestling. This loss of muscle, in turn lowers metabolic rate so that the body needs fewer calories to keep ticking over and weight loss slows down. But if you’re trying to lose weight, it’s going to do little to help you shift those unwanted pounds and in fact will make things worse! Since your metabolism has slowed down you require fewer calories than before you started the diet.
In response, some people on crash diets reduce their calories even further for the weight loss to continue.
But which body type refers to the different body types explained: ectomorph, mesomorph finishing with the endomorph somatotype. The more often you crash diet and severely restrict your calorie intake without exercising, the more likely you’ll have a lot less muscle compared to the very first time you dieted.



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