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According to multiple types of body physique, the three Somatotypes are divided into the following three categories: Ectomorphs, Mesomorphs, and Endomorphs.
As ectomorphs don't tend to gain weight quickly; therefore, their diet must include carbohydrates, proteins, and fats. Ectomorphs should consume a moderate amount of protein and fats and a higher amount of carbohydrates to make their bodies more attractive. Ectomorphs can consume a large number of meals, but keeping their diet healthy should be the goals. Ectomorphs can consume oatmeal, protein shakes, fruits, nuts, salads, chicken, fish, broccoli, and quinoa.
Fitness Routine of Ectomorphs
The fitness routine of Ectomorphs includes exercises that promote testosterone production in the human body. It is a hormone that builds muscles. As we have discussed above, Ectomorphs have fewer muscles in their bodies, and they tend to gain less weight. Therefore, a fitness routine with limited cardio of 30 minutes a week is considered the best for Ectomorphs. Weight training is the best work out routine for Ectomorphs and includes squats, deadlifts, and bench presses in a workout. However, to gain the maximum benefit, the workout should not last more than 55 minutes.
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Endomorphs are purely opposite to the ectomorphs. Endomorphs are the people who have lots of muscles and body fat. Endomorphs tend to gain weight quickly. Usually, these individuals are heavy and round with the shape of a pear or apple. If you are an Endomorph, you must understand rapidly gaining weight, and you constantly battle with your body. However, there is nothing that you can do about your genetics, but if you are determined as other Endomorphs, you can have the body you want. The most common example of this category is football lineman.
Endomorphs can gain weight quickly; therefore, they must stick with a diet that leads to minimum body weight. Fewer carbohydrates and moderate proteins and healthy fats can be the best diet for Endomorphs. 20-40-40 split should be between carbohydrates, proteins, and fats. The best food for Endomorphs include eggs, spinach, veggies, zucchini noodles, hummus, etc.
Fitness Routine of Endomorphs
The workout routine for Endomorphs must include exercises that help them to build lean muscle mass. Endomorphs are best to choose a weight training routine where the weight fails them after 8 to 12 repetitions. Also, 3 to 5 sets of each exercise in a workout are best for getting the perfect body. Endomorphs best work out routines include pushups, dumbbell flyes, bench presses, pull-ups, swimming, cycling, and planks, etc.
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The third category that falls in between the above two is Mesomorphs. Mesomorphs are people with a solid athletic body with more muscles and less fat. Mesomorphs usually have a perfect weight that is not underweight nor overweight. They can eat anything they want without worrying much about their body weight. Mesomorphs can effortlessly gain or lose weight. They usually have a rectangular body shape.
Mesomorphs can consume anything they want, but the best way to remain fit is to divide the calories between macronutrients. Mesomorphs can consume carbohydrates, proteins, and fats according to their requirements. The best diet for Mesomorphs includes toast, protein bars, eggs, chicken breast, vegetables, salads, fruits, sweet potato, etc.
Fitness Routine of Mesomorphs
Mesomorphs have an edge with muscle mass, which they can build easier than the Ectomorph or Endomorphs. Mesomorphs can choose between multiple exercises to get the body they desire. Cardiovascular exercises are perfect for Mesomorphs.
Doing 35 minutes of cardio five times a week can quickly transform their body. However, if a Mesomorphs has lower body fat, repeating cardio five times a week can make them weaker. Therefore, Mesomorphs can reduce the cardio to two times a week. Mesomorphs can choose between moderate to heavyweight exercises, depending on their goals.
In addition to this, the best work out routines for Mesomorphs include squats, walking lunges, pull-ups, bench presses, hammer curls, dumbbell flyes, etc. A 30-minutes workout for five days a week is the best option to get the perfect body.
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Summary, every person is unique in his way, and the exercises and diets suitable for one person may not suit the other. Therefore, the best approach is to get an idea about your body type to choose the best diet and workout routine.