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LEARN HOW TO GET RIPPED BY BODY TYPE !!!


1) WHAT IS YOUR BODY TYPE.

2) TRAINING FOR YOUR BODY TYPE.

3) EATING FOR YOUR BODY TYPE.
What is your body type?
There are three body types:





• ECTOMORPH
• MESOMORPH

Everyone is generally a mix of all three or at least two, E.G, On a scale of 1 to 7 you might have a body type of 5 mesomorph, 1 ectomorph and 1 of endomorph, in this case you would predominantly be a mesomorph, someone with this body type is able to loose body fat easy and also gain muscle easy. If you sway more towards the ectomorph then losing body fat won't be your challenge, gaining muscle will be, and for people that are more endomorph, gaining muscle will be easy and losing body fat will be the challenge, the three different body types have completely different training and nutrition programs, each one is specific to the body type, once you workout what body type you are, you can then apply the best type of training and nutrition that will work best for you to get that lean fat free body you want.

So! How do you workout what body type you are?
In the 1940s, Dr. William H. Sheldon introduced the theory of Somatypes. His theory described three basic human body types: the endomorph, characterised by a preponderance of body fat; the mesomorph, marked by a well-developed musculature; and the ectomorph, distinguished by a lack of either much fat or muscle tissue. He did also state that most people were a mixture of these types.
Sheldon's description of three body types has become an integral part of most literature on weight loss, fitness and bodybuilding.
The three body types are further described below.

ECTOMORPH:

An ectomorph is a typical skinny guy, ectomorphs have a light build with small joints and lean muscle. Usually ectomorph's have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.Has smaller muscularity and little body fat. Has trouble filling out and often looks ripped, but with little sweep to the muscle. Has a bony structure and exhibits little muscularity. Ectomorphs are not ideally suited for bodybuilding, but there are a number of highly successful ectomorphs in competition. Ectomorphs may build some muscle density, but they will still appear long and lanky. On the positive side, ectomorphs can take in a large amount of carbohydrates and still have low insulin sensitivity, unless they create sensitivity themselves through a prolonged poor diet.

Typical traits of an ectomorph:

• Small "delicate" frame and bone structure
• Classic "hardgainer"
• Flat chest
• Small shoulders
• Thin
• Lean muscle mass
• Finds it hard to gain weight
• Fast metabolism

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ectomorphs need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.

Ectomorph Diet:

Ectomorphs cannot train or eat like the majority of people. If they do, they will appear stringy and flat. An ectomorph needs lots of carbohydrates to load up on glycogen. Starchy carbs are best, but lots of greens should also be eaten. Ectomorphs should also eat more frequently. Eight meals a day is not a stretch for an ectomorph. Each meal should contain lots of protein with a moderate amount of fats. Food does not stay with an ectomorph for long; nutrients cycle through rapidly, making frequent feedings a must. The ectomorph should reverse the carb up cycle, using only two days of depletion and up to six days of slow carb loading. Ectomorphs naturally stay harder and they have a tendency to not hold water. For this reason, they need to eat calories, burning fat through exercise instead of through caloric restriction.

Ectomorph Training:

Ectomorphs respond to training with heavy, low rep sets with a minimal number of total sets per workout. Keep the intensity of each set high, and utilize a long rest (2-4 minutes) between sets for recovery. Keep to the basics and avoid high reps and supersets. Ectomorphs need to resist the urge to increase volume because it increases metabolism and depletes glycogen. They need to get lots of sleep and try to recover completely between training sessions to maintain lean tissue gains, rather than entering a state of overtraining.

MESOMORPH:

A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle. Mesomorphs Normally maintain a muscular build with little body fat. Generally gains muscle easily, retains muscle well, and has a fast metabolism. Can eat almost anything and still lose fat and gain muscle. It is not uncommon to see a mesomorph diet only four to six weeks in preparation for a competition. It is estimated that pure mesomorphs make up only about 1-2% of the population.

Typical traits on a Mesomorph:

• Athletic
• Generally hard body
• Well defined muscles
• Rectangular shaped body
• Strong
• Gains muscle easily
• Gains fat more easily than ectomorphs

The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.

ENDOMORPH:

The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endomorphs are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat. Usually puts on muscle easily and retains it for long periods of time, but typically stores larger amounts of body fat. In restricted caloric conditions, they can retain muscle better. The problem for endomorphs is having trouble taking off the last little bit of fat. Endomorphs almost always have sensitivity to carbohydrates, although this does diminish with the addition of more muscle and proper dieting.

Typical traits of an Endomorph:

• Soft and round body
• Gains muscle and fat very easily
• Is generally short
• "Stocky" build
• Round physique
• Finds it hard to lose fat
• Slow metabolism
• Muscles not so well defined

When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.

Endomorph Training:

Endomorphs are better suited to short-term high intensity cardio of 15-25 minutes total duration, 5-6 times per week. Endomorphs also respond better to multiple short sessions of hard cardio spread throughout the day. For example, 30 minutes of cardio for an endomorph would be more effective in burning fat by splitting the time into two 15 minute sessions or three 10 minute sessions, rather than one lasting 30 minutes. They are also better off cutting rest intervals in training and doing weight training in an aerobic manner. Cutting rest intervals to 20-30 seconds will burn a significant amount of body fat. It is difficult to overtrain an endomorph, so don't worry about the short rest periods.

Endomorph Nutrition:

Diet is the most important factor for endomorphs. Endomorphs are usually sensitive to carbohydrates. They hold a lot of water and hold on to muscle glycogen stores well. A few days of zero carbs will usually not hurt an endomorph. They may not even use all the glycogen stores from muscles during that time. While I do not recommend ever going to zero carbs, the point is that an endomorph can tolerate a much lower carb intake. An endomorph can go as long as seven days before depleting glycogen stores, and can refill them in just one day. Endomorphs respond well to high amounts of dietary fat. A cycled diet is ideal, where a low carbohydrate/high protein diet is adhered to for several days and then followed by a moderate carbohydrate/low fat day. An endomorph is better off not attempting to carb load due to their sensitivity to carbs.





Knowing and understanding your body type is about accepting your body type and the genetic potential that goes with it, so you can then move forward and progress by feeding and training yourself according to your body type so you can get that lean hard body you want, e.g I'm 95 kg and predominantly a mesomorph, which by now you know that i can put on muscle easy and lose body fat easy, and also put on body fat easy, so! if for instance, i tried to lose weight and get down to say 75 kg, it would be impossible without having major health risks, and i'll tell you why! the first thing is, i don't have 20KG of body fat to lose, therefore the weight reduction would have to come from muscle loss, if i somehow lost 20KG of muscle i would look gaunt and sick! A muscle reduction of that amount is simply to far outside of what my body type can achieve, When you know which type you are (or which mixture) and diet and exercise correctly for that type, you will make much better progress. Some men & women who tend to be endomorphic will save themselves much suffering by not striving to change themselves into ectomorphs, it's not going to happen.On the flip side a true ectomorph who wishes to be a Sumo wrestler would also be in for a big disappointment.

Your goal should be to look as close as possible to or stay looking like, a mesomorph. With the correct exercise and diet this can be attainable, and while you may be a bit upset that you have to work hard to look good while the true mesomorph looks that way naturally, at least you will still be fit and look good. And even the mesomorph will find as he/she gets older that some exercise and diet is needed if they want to continue to look good and be fit.

This article is not intended as the last word in weight loss and training, but as a way to open your eyes to the genetic hand you were dealt. Take what is here and apply it to your physique. Keep what works, drop what does not and build your own diet, training and cardio program that works best for YOU!
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