It sounds like an endorsement for your local dating service.
But before we go asking you what your personal preferences
are, the tall, dark and handsome or the small, blonde, and
petite, there's one other such word of advice:
Get to know your own type.
While individual differences are always important, physical
trainers use a generalized body-typing system to assess
individual needs and goals. Regardless or age, race, or
gender, you likely fit more or less into one of the
following body type categories: ectomorph, mesomorph, or
endomorph. These are the three body types that make up the
physique in which your body's genetics are inclined to
follow. The conditions of your body type actually have more
to do with bone structure and your body's frame than the
muscle tissue itself.
However, there's one thing we all certainly have in common.
We all seem equally unsatisfied with our body types.
The skinny ones want to be beefier. The beefy ones want to
be leaner. The bulky ones want to be more ripped while the
thin, ripped ones want to be more massive.
One such mistake many body shapers make is to assume that
all rules of dieting, exercise, and weight training applies
to each and every individual. However, this is not
kindergarten. The rules at hand will always vary, depending
on your genetic makeup.
Take a look at the three types and determine what your type
is and how to deal with the genetic drawbacks.
ECTOMORPH:
This type would seem to consist of every man who ever
played in the NBA, minus Charles Barkley and Shaquille
O'Neal. Ectomorphs are generally lean and mean but have a
hard time packing on the muscle.
Thus, the best way to deal with such stingy genetics is to
eat, eat, and eat some more. Adding an extra thousand or
two calories is not only acceptable, it's probably
encouraged. Five substantial meals a day, favoring the
carbohydrates heavily while consuming ample amounts of
protein, is the best way to sprout growth into the muscle
mass you're looking for.
When it comes to the weights, do not be stingy. Intensity
plus strength equals size, and you should be churning out
intensely productive sets, designed to tear up the muscle
tissue and spurt new growth.
ENDOMORPH:
Now, take every offensive and defensive lineman in the NFL
(minus nobody) and you'll have yourself a nice collection
of endomorphs.
Endomorphs are generally what most people consider "stocky"
creatures, many of them having short but thick, thick limbs
and heavy bones. Many endomorphs desire a leaner, more
defined look, and should try cutting the fats down to a
minimum. Lean protein sources are generally recommended
here, anything from fish and turkey to egg whites.
Meanwhile, an endomorph's intake should consist of about
seven smaller-portioned meals throughout the day, a sly
method of boosting metabolism and burning fats and calories.
Cardiovascular regimens - anything from swimming to biking
- is essential for endomorphs looking to trim down. Thirty
minutes per day, four days a week, will keep the jelly out
of the belly. Meanwhile, weight training should contain
sets of several repetitions at a moderate weight, with
limited time spent between sets.
MESOMORPH:
Mesomorphs, in one sense, are the luckiest of the three.
Mesomorphs have the tendency to be muscular and ripped,
maintaining the best attributes of both the ectomorphs and
the endomorphs.
Mesomorphs must basically follow the general guidelines of
healthy eating and exercise to maintain the desirable
physiques that they're genetics have so kindly blessed them
with. A mesomorph should consume a gram of protein a day
for every pound of his or her bodyweight, while taking in
around six frequent meals per day. Perhaps the most
imposing obstacle for the mesomorph is overconfidence.
Because a mesomorph can generally build muscle and shed
away fat with considerable ease, he often becomes lazy and
apathetic to eating binges and lulls in exercise,
maintaining faith that his favorable genetics will bail him
out of such consequences. Like anyone else, a mesomorph
must blend a sturdy diet and solid exercise program into
his everyday routine.
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