Fat loss should always be in the forefront of a diet and exercise plan. Not weight loss. When you are focused on weight loss, you will lose precious muscle, water, and a little fat. We have a predetermined body type at birth. Ectomorphs, naturally lean…..Mesomorphs, the lucky ones that lose fat more easily, and can put on muscle faster than other types, and Endomorphs, the type that carries the most body fat. Do not be discouraged by what you were born with. Use that information as knowledge. How you train, how you eat and the way you apply it can alter fat, and muscle on any frame.
Just because you are thinner, doesn’t make you healthier. It will be harder for you to put on muscle if you are an Ectomorph, so the right amount of protein, approx 1 – 1 1/2 grams, per lean pound of body weight, and a weight training program that incorporates lower reps with heavier weights is a must.
Endomorphs need to have along with a strength training program, a program that incorporates interval training, and HIIT cardio to be sure to tap into their fat stores when burning calories. Following a plan of clean eating,you want to eat the right low fat proteins, smaller amounts of carbs (except before and after training) and a very low fat diet. This will be the means to a fitter body.
Mesomorphs must be sure to get the right amount of protein, approx. 1-1 1/2 grams, per lean pound of body weight to put on muscle with the right type of progression in their training program to build. Following a plan of clean eating, and interval training for cardio will keep muscle on, and fat off.
All body types can lose body fat. All body types should eat every 3-4 hours.About 80% of your body comes from your diet…..so, with that being said, you know where you stand right? The type of eating plan should revolve around your goals, as should the type of training program. If you are trying to put on muscle, and are already thin, stay away from cardio…..you want to preserve the calories you eat, not burn them. A good rule for most is….more calories from protein and carbs to build muscle. Less calories from carbs and fats, to lose fat. Try cycling your diet so that your body never gets used to the same diet, this will help you overcome plateaus, and the same goes for training. Change it up regularly. The body will adapt to pretty much every diet and exercise plan. Change it up every 3 weeks or so. Keep your metabolism guessing. Keep your muscles guessing. That’s how to change any body. Dedication will pay off! Focus on your goals, and find new ways to keep motivated!
Looking for ways to get you to your best, in nutrition and training!
Dawn