William Herbert Sheldon created the most popular classification of body types. It includes ectomorphs, endomorphs, and mesomorphs. Each of these body types requires a specific training complex and diet. One person can combine different types, however, one still prevails.
What people with different body types should eat and how to train in order to receive the best results.
How to define your body type
Ectomorphs
Necessary actions: Grow muscle mass and form a beautiful body definition.
Exercising plan: Split-system training every 2 days. You need to work through 1-2 groups of muscles during each training session. Don’t forget to warm up.
Diet: You need to consume 0.13 oz (8 g) of carbs, 0.07 oz (4.3 g) of proteins, and 0.02 oz (1 g) of fat for each pound (kg) of weight. Your diet should include rice, oatmeal, pasta, beans, vegetables, non-fat meat and fish, and dairy with average fat status. Exclude sweets.
Mesomorphs
Necessary actions: Burn excess fat, increase stamina, and support shape.
Exercising plan: You have to vary the training types, weights, number of repeats, and visits to the gym.
Diet: 0.1 oz (6 g) of carbs, 0.06 oz (4 g) of proteins, and 0.02 oz (1.2 g) of fat for each pound (kg) of weight. You need to consume meat, fish, beans, and protein mixtures. Exclude sweets and starchy foods.
Endomorphs
Necessary actions: Speed up metabolism, burn excess weight, and form body definition.
Exercising plan: Aerobic training with average weights. The training sessions can be long to accelerate metabolism.
Diet: 0.04 oz (2.5 g) of carbs, 0.05 oz (3.5 g) of proteins, and 0.02 oz (1.3 g) of fat for each pound (kg) of weight. You need to eat small portions 4-5 times a day, count calories, and consume as little fat as possible (non-fat fish, chicken meat without skin, and egg whites). Fruits and other carbs should only be eaten in the morning.
Conclusion
These handsome men are Frank Zane, Arnold Schwarzenegger, and Jay Cutler. They demonstrate how you can have a perfect body with any body type. Persistence is the key!
