Have you been killing it in the gym, but aren’t seeing the results you want?
Do you eat a varied and balanced clean diet, but feel frustrated about not attaining your physique goals?
If you answered yes to either of these questions, you might be eating and training for a body type other than your own.
Knowing which of the three basic body types you’re closest to will help you better tailor your diet and exercise plan and set realistic, attainable goals that pave the way to your success.
Are you a Mesomorph?
✓ Naturally lean, muscular and strong
✓ Medium size bones and joints
✓ Wider at the shoulders than the hips – i.e. chest dominates over abdominal area
✓ Broad/ square shoulders
✓ Female mesomorph: defined hourglass figure
✓ Male mesomorph: V or rectangular shape
✓ Efficient metabolism
✓ Gaining muscle and losing muscle is almost effortless, and the body responds quickly to exercise
The Good and the Bad
It is an advantage to have mesomorphic qualities, as it’s a great foundation on which to build. Mesomorphs don’t have to worry too much about what they eat and they can gain muscle and lose fat easily. This combination allows the mesomorph to achieve fantastic definition of the body.
The bad news about being a mesomorph is that you can also gain fat!
Balance is important for the mesomorph. Mesomorphs can gain fat less easily than endomorphs, but more easily than ectomorphs, so they still need to watch their calorie intake. It is recommended that mesomorphs follow a dietary plan that is nearly balanced between the three macronutrients: 40 percent carbohydrates, 30 percent protein and 30 percent fat.
Mesomorphs also tend to have a moderate carbohydrate tolerance, meaning you should likely minimize high starch and sugar foods outside the workout window, except after an overnight fast such as for breakfast. Make calories count by choosing whole foods over processed, which tend to be more nutrient-dense and lower in unhealthy fat, salt and sugar. Focus on non-starchy vegetables, fresh fruits, lean proteins, whole grains, low-fat dairy products and nuts and seeds.
Out of the different body types, the mesomorph responds the best to weight training and gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs.
Usually a combination of weight training and cardio works well for mesomorphs.
At the core of the mesomorph’s training program should be resistance training. Since mesomorphs muscles are so thick and powerful, moderate to heavy weights are required to stimulate growth. After a thorough warm-up, your target should be 3-4 sets of 6-8 reps with increasing weight load each set. It is important to push yourselves to your limit, if you can achieve more than 8 reps then go up a weight. Start with 3-4 exercises per muscle group.
Techniques such as drop sets, rest pause training, eccentrics, forced reps, burns, negatives, supersets, etc are important. Mix up your sessions to ensure your body doesn’t get used to the same program and continues to adapt.
Achieving a lean physique for a mesomorph requires consistent cardio or high-intensity interval training (HIIT) sessions to avoid putting on too much fat. Incorporating 30 to 45 minutes of cardiovascular exercise three to five times a week should become a regular part of the exercise routine.
Mesomorphs who carry less body fat can decrease their cardio sessions to twice a week. For optimal results in lowering body fat, cardio interval training or HIIT is recommended two to three times a week.
Make the most of the body you were given. We can’t all be gifted with the ideal body, but with hard work, dedication and the right diet and exercise plan we can all achieve our goals.