Your body type is a significant factor in how you metabolize food and respond to exercise. Based on William Sheldon's, M.D., somatotypes concept, there are three body types: ectomorph, endomorph and mesomorph. The mesomorph body type is the happy medium of all three. By following a solid fitness and nutrition plan, mesomorphs can effortlessly mold and shape their bodies however they choose.
Signs of a Mesomorph
Mesomorphs tend to be naturally fit with the ability to easily gain or lose weight. If you’re a mesomorph you have a muscular, athletic body, gain muscle rather quickly and you’re strong. Even though you still need to incorporate good exercise and diet habits, you’re able to eat without heavily scrutinizing your diet or obsessing over calories. Your body’s fat-burning efficiency affords you the pleasure of being able to indulge, on occasion, guilt-free.
Fitness
An effective workout for a mesmorph is a combination workout. Although you have the most desirable body type you still want to make sure you’re engaging in regular exercise. Therefore, weight training and cardio should be done consistently for maximum health benefits. Since you tend to already have an active lifestyle, cardiovascular training at least three times a week and weight training at least two times a week will suffice.
Diet
The mesomorph diet should be well-balanced, consisting of lean proteins, complex carbs and unsaturated fats. In fact, John Hansen, author of “Natural Bodybuilding” states that due to an efficient metabolism, most mesomorphs can eat plenty of carbohydrates, albeit complex carbs, without the fear of adding body fat. He further notes that a diet high in protein, high in carbs and low in fat is ideal for a mesomorph.
Weight Loss
If you need to lose weight for health reasons or to meet specific fitness goals, changing the frequency of your workouts and time of day in which you eat your meals may prove beneficial. For instance, increase your cardio to four to five times per week and strength training to three times per week. As for your diet, “The Palm Beach Way” suggests eating all starch carbs before 3 p.m. and include an abundance of green leafy salads with lean proteins such as turkey breast and fish.
References
- Total Fitness Bodybuilding; What is Your Body Type: Endomorph, Mesomorph, or Ectomorph ?; Lee Hayward
- UC Santa Cruz: Chemistry and Biochemistry; Is Your Body Type to Blame for Your Weight; Renee Sampedro
- "Natural Bodybuilding"; John Hansen; 2005
- "The Palm Beach Way"; Brigitte M. Britton, Layne D. Nisenbaum; 2005
- "British Journal of Sports Medicine"; Effects of Dominant Somatotype on Aerobic Capacity Trainability; M. Chaouach, et al.; 2005
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