It's really easy to overcomplicate the process of determining body type, so I chose not to think of it in extremes. I've tried each formula, monitored my results to see how effective the formula was for my goals, then determined the Endomorph formula (combined with 16:8 intermittent fasting) worked best for me. For my clients, I employee this try-it-out methodology, using food logs and designing workouts that meet the specs!
Ectomorph Body Type, like Kylie Jenner, Kate Moss:
- Long & lean, can also be "skinny fat' meaning low weight w/ high body fat
- Finds it difficult to build muscle
- Fast metabolism
Weight loss formula: complex carb:protein ratio (of calories), hypertrophy and compound exercises
Training: focus on toning, sculpting and creating curves, train using more muscle groups in one exercise by doing compound movements (ex. reverse lunge w/ bicep curl) as opposed to isolated movements (use isolation as accessories to finish a workout, ex. bicep curl). Include hypertrophy (muscle building - heavy weight, fewer reps) with a 2-3 minute break between sets of 4 exercises, pyramid sets (12-10-8-6) can be very effective, Cardio 3x per week for 30 minutes
Eating: 3:1 or 4:1 complex carbs (ex. oats, brown rice, quinoa, sweet potatoes) to protein (can include good fats, olive oil) ratio, eat 30-60 minutes after workout, meal/snacks should be every 2-3 hours
Endomorph Body Type, like Beyonce, J Lo:
- Stocky/Softer build
- Wider build overall
- Lower half of body tends to be wider
- Slow metabolism, stores fat easily
Weight loss formula: balanced macro nutrition, hypertrophy and conditioning
Training: focus on cardio and aerobic exercise with interval training ex. HIIT and go for full-body workouts as opposed to isolation. Include hypertrophy (muscle building - heavy weight, fewer reps) with conditioning (ex. squat jumps, mountain climbers, burpees, lateral lunges) to fire up your metabolism long after training is done. Concentrate on building the bigger muscle groups, ex. thighs, glutei, and back; Circuit train with little rest between sets
Eating: Fewer overall carbs, keeping bread, cereal, crackers and cookies to a minimum; include more protein. Stress can cause fat storage around the midsection, so avoid overtraining and get plenty of sleep. Focus on macro nutrition (% of calories from) 30% carbs, 35% protein, 35% healthy fat (ex. avocado, olive oil) Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils. Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.
Mesomorph Body Type, like Jada Pinkett Smith, Kate Hudson:
- Natural athletic build with well-defined muscles
- Long torso w/ short limbs
- Slightly wider shoulders
- Can be lean and muscular simultaneously
- Can gain weight quickly
Weight loss formula: high protein/low carbs, explosive movement and consistent cardio
Training: HIIT (2-3 x per week), and plyometrics (ex. jump training, jumping rope, jump squats, clap push-ups) (2-3x per week, w/ 1 day of recovery between days). Include pilates or yoga to lengthen with strength. Supersets are affective. Consistent cardio (30-45 minutes, 3-5x per week)
Nutrition: One-third protein (ex. eggs, chicken, turkey, fish, beans, lentils), one-third vegetable (or fruit) and one-third whole grains (ex. quinoa, brown rice and oatmeal) or health fats, ex. nuts, seeds, avocados, coconut oil, and olive oil. Too many carbs can leave a bloated feeling.