Originally Published on Coachmag
Train for the right body shape โ whether youโre ectomorph, endomorph or mesomorph โ and you can outsmart your genes
Endomorph Body Type
Endomorphs are adept at storing fuel, with muscle and fat concentrated in the lower body. The endomorph is the hardest body type to have in terms of managing your weight and overall fitness, but to get a more balanced physique, you should focus on developing your shoulders and stripping away excess fat from your lower body. A low- to medium-intensity cardio plan will help you shift fat, as will a 1,750-calorie-a-dayย diet thatโs high in fibre.
Are You an Endomorph?
If you have trouble shifting weight, the chances are youโre an endomorph, characterised by a relatively high amount of stored fat, a wide waist and a large bone structure.
Whatโs Going On?
The good news is that, evolutionarily speaking, youโre a badass: when food was scarce, natural selection favoured humans with fat-storing metabolisms. The bad news is that, now sofas and milkshakes are readily available, those genes are scuppering you. Some experts suggest heredity factors might account for as much as 70% of your body mass index (BMI).
What Endomorphs Might Be Doing Wrong
First, the good bit: thereโs no point in spending hours plodding away on a treadmill. โThe first thing I tell people trying to lose weight is to ditch the long, slow, steady-state cardiovascular work,โ says Purdue. โThen I get them doing more interval-based conditioning to strip away fat. Sprints andย box jumpsย are great, but if youโre heavy to the point of being worried about your joints, then moves like theย sled pushย are slower but just as intense.โ
And if youโre doing hundreds ofย crunchesย to try and shift your gut, ditch them now. โSpot-reducing fat just doesnโt work,โ says Hughes. โYou need to lose it from everywhere to see results around your waistline.โ
What Endomorphs Should Be Doing
While much of the endomorphโs focus should be on shedding fat through aerobic exercise, weโre of the opinion thatย weight trainingย is best because it carries on burning calories long after your final set. Whatโs more, the calories you ingest during the recovery period will help your muscles grow rather than fuelling your gut. Therefore, we recommend doing four days a week of hypertrophy training (heavy weight, low reps) alongside your cardio.
โCombine hypertrophy work โ basically, muscle-building โ with conditioning to strip away unwanted body fat,โ says Purdue. โA four-day split might go something like: Monday, upper-body hypertrophy; Tuesday, lower-body conditioning such as sprints or sleds; Thursday lower-body hypertrophy; and a Friday โrepetitionโ day on the upper body, when youโll do lots of reps at relatively low weights.โ
What to Eat
From a nutrition perspective, aย low-carb dietย that still includes oats and brown rice should be complimented by a high protein and fibre intake. Nutrients such as green tea and spinach will help with theย fat burningย process. Youโll have to watch what you eat more strictly than people with other body shapes. โGet your carbs from vegetables,โ says Purdue, โand steer clear of white bread and rice.โ
Endomorphs who are sub-15% body fat should aim for 2.5g carbs, 3.5g protein and 1.3g fat per kg of bodyweight on training days. On rest days reduce the carbs to 2g. Endomorphs are more susceptible to gain fat on high carb diets, so start low and only increase carbs if progress stalls.
What Else?
โThereโs evidence that extra weight around the midsection indicates high stress levels or a low ability to handle stress,โ says Purdue. โTry to minimise the effects of the stress hormone cortisol by getting plenty of sleep and avoiding overtraining.โ And avoid sports drinks. โTheyโre full of carbs,โ says Purdue, โand theyโll spike your blood sugar through the roof.โ And, of course, steer clear of the booze.
Money Moves
โGet used to using your body,โ says Purdue. โWork on bodyweight moves such as theย press-upย orย chin-up, and moves that force you to use good technique such as theย Turkish get-up.โ
The Endomorph Cheat Sheet
Do
- Train with intensity
- Watch your carb intake
- Build your shoulders
Donโt
- Do endless crunches
- Jog for hours
- Drink sports drinks
Mesomorph Body Type
You have the body type that finds it easiest to add new muscle and you donโt tend to store much body fat. Mesomorphs tend to take their naturally athletic builds for granted, which can result in diluted workouts and poor diets. Keeping in peak physical condition is often tempered by a scattered approach to eating and training.
The key here is to make the most of your body shape. That means following a progressive plan that will make you stronger and more athletic by increasing your power without getting too bulky. To fuel your workouts, youโll need around 2,500 calories a day, getting plenty ofย wholegrainsย but limiting your total fat intake.
Are You a Mesomorph?
If you are, youโll know it from the jealous looks. Mesomorphs look well built without setting foot in a gym, and pack on muscle the instant they pick up aย dumbbell. If this sounds like you, youโve hit the genetic jackpot โ but you can make the most of your DNA with some tactical workout tricks.
Whatโs Going On?
The same research thatโs so unflattering to ectomorphs offers plenty of positives for mesomorphs. While the worst responders in the study mentioned above saw no change in their regulation of myogenin โ a key gene responsible for muscle growth โ the mesomorphs on the same programme saw theirs spike by up to 65%.
What Mesomorphs Might Be Doing Wrong
โMesomorphs often wonโt train as hard as they can,โ says Hughes. โI usually give them timed workouts, to give them goals to aim for and raise their workout intensity.โ
What Mesomorphs Should Be Doing
โI get mesomorphs to train athletically,โ says Purdue. โSo I might do sprints, box and vertical jumps or otherย plyometrics. They respond well to low reps and power moves. Alternatively, interval sprints will pump up their metabolism and strip away fat.โ
What to Eat
Although the usual caveats apply, the good news is that your body will respond well to whatever healthy food you put into it. โYou can eat a moderate amount of carbs,โ says Hughes. โAnd err on the side of more when it comes to protein.โ A basic guideline for mesomorphs to follow would be to consume meals that are 40% complex carbohydrates, 30% lean protein and 30% healthy fats. So, for example, a plate that contained vegetables such as cauliflower and broccoli, grilled chicken and olive oil on wholegrain bread would represent a staple dish for this body type.
Mesomorphs who are sub-15% body fat should aim for 6g carbs, 4g protein and 1.2g fat per kg of bodyweight on training days. On rest days reduce the carbs to 5g. More healthy fats will make up
for the reduced carbs without risking insulin sensitivity that can make you store fat.
What Else?
โMesomorphs respond well toย creatine,โ says Hughes. โItโll aid their recovery from athletic workouts and help them work out harder.โ You should also factor in recovery days. โAlthough the explosive nature of athletic workouts minimises the eccentric [lowering] portion of your moves, which helps stave off muscle soreness, some light movements on your rest days will help get the blood flowing and keep you fresh.โ
Money Moves
โYouโll respond well to power moves,โ says Purdue. โTry pairing a strength move with a power move that works the same muscles. For example, superset five reps on theย deadliftย with five on theย power clean.โ
The Mesomorph Cheat Sheet
Do
- Train like an athlete
- Time your workouts
- Set personal bests
Donโt
- Take your body for granted
- Eat whatever you like