How to cater your training and nutrition towards your body type

Know your body, to train your body and understand which 3 body types you may be🧐

Ectomorph (Lean and Difficult to Gain Weight):

• Workout: Focus on heavy lifting to help with muscle growth, incorporating compound exercises such as squats, bench press, and deadlifts. These are fundamental exercises though, other variations and machine based workouts can be more effective. Aim for a workout frequency of 3-5 times a week, ensuring adequate rest between sets, as overly short rest times (90 seconds and under) can induce a more catabolic effect on your muscles. High-intensity training is key for muscle development.

• Nutrition: Your calorie intake should be 300-500 calories above your maintenance level (if you're uncertain about your maintenance level, contact me or use a TDEE calculator). Maintain a well balanced diet consisting of protein, carbohydrates, fibrous vegetables and healthy fats. Consider frequent, smaller meals to meet your calorie requirements while making digestion more manageable.

Mesomorph (Muscular and Naturally Athletic):

• Workout: Given your natural muscle building advantage, focus on optimising your diet. Aim to work out 3-4 times per week and if your diet is on point, feel free to increase that to your liking.

• Nutrition: When bulking, maintain a consistent calorie surplus of 200-300 calories above your maintenance level. Prioritise lean protein, complex carbohydrates, fibrous vegetables and healthy fats.

Endomorph (Prone to Weight Gain and Fat Accumulation):

• Workout: To shed excess weight, combine strength training with regular cardio exercises. Incorporate compound exercises into your routine and do your cardio at the end of your workouts. Aim for 3-5 workouts each week, focusing on high intensity training.

• Nutrition: Focus on your calorie intake and ensure it remains below your maintenance level. A calorie deficit of 200-400 calories will give you noticeable weight loss within 4 weeks. Master the timing of your meals to maintain energy throughout the day and avoid constant hunger. Focus on incorporating protein into every meal, opt for complex carbs for sustained energy, a lot of fibrous vegetables, minimise sugar consumption, and include some healthy fats for energy and hormonal regulation.