What’s your Body Type !!!

Each individual is different and so are their bodies. And each body has a different requirement when it comes to nutrition and exercises.

Normally I have seen people following different kinds of diets and exercise routines either for losing or gaining weight but at times, I feel that they are so gloomy and clueless about what routines they are following, why they are following and how will they be affected.

Every individual seeking some kind of health goal, must actually begin with a clear cut idea about what their body type is and depending upon that, they should decide on which diets and workouts to follow.

Very broadly there are three types of bodies and all of them have their peculiar sets of exercises and diets to follow. An individual can also be a mix of either of these body types. Lets see what are these.

 

 

		ECTOMORPH	MESOMORPH	ENDOMORPH
Body Characteristics	Body Structure	Tall but very thin, weight is generally less, than what should be for their height. Have small joints, shoulders, chest and base	Large, Strong, Muscular, Nice rectangular bone structure, broad shoulders, small waist and base . Respond best to weight training and body building	Larger frame, Broad bone structure, Round and plump, heavier around the waist
	Metabolism	Fast	Ideal (neither very fast, nor very slow)	Slow
	Muscular	No, Lack muscle	Moderately muscular and if at all, want to build muscle, it’s easy for them	Not very well defined and underdeveloped muscles
	Activity Level	Hyperactive	Moderate	Get fatigued very easily
	Weight Gain	Difficult	Can gain weight easily and quickly	Very easy, However, weight loss poses to be a big challenge
	Body fat level	Low	Low, can burn, as well as, gain fat easily	High, are naturally overweight
	Appetite	They do not eat much but get full easily. Can eat anything without regretting.	Eat in moderation	Have very well developed digestive system, are always hungry and never satisfied
Food Intake	Meal Intake	Have several meals, each high on proteins and starchy carbohydrates, normally u should be having every 2 hours	Break meals into 5-6 smaller meals throughout the day	Take smaller but frequent meals throughout the day
	Proteins	Take lots of protein, coming from eggs, meat, olive oil etc, keep the intake around 40%	Add sources of lean protein (30-40%) like fish, beans, legumes, egg whites, low fat dairy products	Add sources of lean protein to your diet like fish, beans, legumes, egg whites, low fat dairy products
	Carbohydrates	Complex carbohydrates will benefit you, keep them to 40% approx.	Keep carbohydrates at 40-50%, potatoes, breads, oatmeal, dried fruits are good sources	Limit carbs to 30-35% and eat them in breakfast or before/after workout for energy
	Fats/Calories	Eat higher fat foods and fatty dairy products, 20% approx.	Add 20-30% fats to your diet, Eat enough calories to maintain muscle mass, include almonds, peanuts, avocados olive oil etc	Take sources of good fat like almonds,peanuts, avocados, olive oil, flax seeds etc
	Fibre	Moderate	Moderate	Increase consumption of fruits and veggies, as they are filling, high on fibre and low on carbs
	Liquids	Drink lots of water, milk	Drink lots of water, toned milk	Drink lots of water, will make you feel full
Workout Regimen	Repetitions	Train using heavy weights with in the 5-10 repitition range	Moderate weight training in the 8-12 repetition range	High Intensity Weight Training is recommended in the 15+ repetition range
	Breaks	Should be long like for 2-3 mins	Rest for 30 seconds -1 min between two sets	Rest for 30-45 seconds in between sets
	Cardio	Not required	Regular with Moderate exertion	High intensity cardio is a must
	Other exercises	Do compound lifts	Bodyweight exercises (Don’t couple these with weight training, do either of them), Stretches, Yoga	Do compound lifts to burn more calories
Examples	Male	Kunal Kapoor, Hrithik Roshan, Brad pitt, Toby Mcquire	Sunny Deol, John Abraham, Arnold Schwarzenegger, Sylvester Stallone	Arjun Kapoor, Jack Black, Wayne Knight
	Female	Anushka Sharma, Kate Moss, Cameron Diaz	Bipasha Basu, Sunny Leone, Halle Berry, Anna Kournikova	Kajol, Neha Dhupia, Jennifer Lopez, Oprah Winfrey

 

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