IntroFor best results, tailor your training to your body type. When gauging your body type, think of your body the way it was during your adolescent years, not the way it is now. Much of your current body appearance is the result of too little exercise, too much food, and too much reliance upon instant gratification.
Are you an ectomorphIf you are:
- Lean, thin, delicately build.
- Have trouble gaining weight.
- Build muscle slowly.
- Increase calories, keeping in mind that you will gain body fat if you overeat.
- Increase, or add, weight training to your workout requiem and focus on deadlift, squats, bench presses, and pull-up to build muscle.
- Minimize cardiovascular training.
Are you a mesomorphIf you are:
- Muscular and athletically built.
- Gain and lose weight easily.
- Build muscle quickly.
- Limit fat intake and eat four to six small meals a day about three hours apart. Keep your carbohydrate consumption at 45 percent of daily calories.
- Train with weights three times a week, performing cardio each day or alternate cardio on non-weight training days. Train at a moderate pace to a heavy pace, with little rest between sets.
Are you an endomorphIf you are:
- Soft with a round body and a large bone structure.
- Having trouble losing weight but can gain weight easily.
- Tend to have a high percentage of body fat and muscle.
- Use regular cardio exercise or at least 30 minutes a day, five to seven days a week.
- Use weight training that hits all muscle groups at least three times a week.
- Eat four to six small portion meals every three hours to increase metabolism. Eat most carbohydrate calories early, consuming more protein toward the afternoon and evening. By keeping your carbohydrate intake near 35 percent of daily calories, blood glucose levels may be controlled while providing the body with enough fuel.
- Select foods high in fiber (fruits, vegetables, whole grains) and lean protein (chicken breast, turkey breast, round steak, and flank steak).
- Limit dairy and sugar.