How to Exercise & Diet Correctly for Your Body Type

 Hi guys its Shakaina here let's talk about our bodies so without any judgement I want you to look into the mirror what do you see do you see long slim limps white hips and perhaps more fat accumulation around the belly area or a more sporty masculine body we know just how complex our body types can be but knowing where you fit in could help determine the best exercise and diet plan for you.We want to find out your dominant body type and understand the exercises and diet that works best for your body and help you form more realistic goals.What is your body type we are all created different but just as beautiful typically there are three dominant body types axial morph,mesomorph and Endor more your genetics predisposed to towards one of the three body types and you can't change that however with dedication to your training and also eating right you can get closer to another body type but do understand that your daily exercise,diet,habits,lifestyle and even metabolic changes through pregnancy or menopause can skew your body type,So if you are uncertain where you fit in just think about how you look like in your late teens or early twenties so let's take a look at the three dominant body types:

1.Ectomorphs simply put these are people 

who seem to eat whatever they want and never gain any weight because they have a fast and high metabolism they are usually thin and lanky they have smaller bone structure with shoulders that tend to be narrower than their hips just think of the endurance athletes or your typical model typically your goal is to gain weight.

2.Mesomorph you have a medium bone 

structure and an athletic body you are considered to have a bit good gene because you have an efficient metabolism 

which means it is easier for you to gain 

muscle or even to lose fat,

If you keep to an active and healthy lifestyle it is relatively easy for you to maintain your weight.Yes you can get weight but once you get back into eating well and exercising the excess weight comes off pretty easily - typically your goal is to lean up. finally endo morphs

3.Endomorph you have a soft rounded body you have a 

stock your bone structure within larger midsection and hips you find that you gain fat so easily just by eating a small chocolate bar but you struggle to lose weight your metabolism is naturally  slower and you have to pay more attention to what you eat in order to get fit and typically your goal is to lose weight these are the three dominant body types you may find that you don't fit perfectly into one category but a mixture of two body types hence you may be an actor mesomorph this body type is lean and muscular or meza and the morph you are strong but the muscles are involved if I'd like a rugby player or 

endo mesomorph the skinny fat people who is naturally thin but gain weight due to lack of exercise and a poor diet.

Lets further understand the types of 

exercises and diet that fits your goals and needs.Let's start with, Ectomorphs:Since your goal is to gain weight and lean muscle mass we want to focus on resistance training and limit cardio or endurance type training.your training should be focused on strength and hypertrophy which is to build muscle in order to gain strength and size you want to be lifting heavy the weights should be heavy enough for you to only be lifting between 6 to 10 reps with longer rest times 1 to 2 minutes between sets and go for 3 to 4 sets follow a simple routine with heavy compound movements and minimal isolation movements per muscle group compound movements are basically exercises that work several muscles.

Muscle groups at once because compound 

movements recruit large number of muscle fibers it is the most effective way to build muscle mass and quickest to increase overall strength some of the workouts include Squats,Lunges,Bench press,Push-ups,Dead lift and Pull-ups aim to strength train at least three to four times weekly on every alternate days. Go for short cardio sessions between 10 to 20 minutes twice weekly you can treat it as a warm-up to avoid burning too much calories or muscle mass but it is still important to improve your stamina and heart health when it comes to your diet you should eat a mass gain focused diet because your body tends to burn off energy really fast compared to other body types your calorie intake should be 700 to 1000 calories more than what your body needs to maintain your current body weights the low cup fat loss diets are not for you aim for higher carb moderate protein and low fat so go for 50% carbs 30% protein and 20% fat here's an example of what your portion should look like since your metabolic grid is very high you need to keep fueling your engine so try to eat more frequently every 2 to 4 hours and for some who are extremely thin incorporating mass gainer nutritional shakes into your diet can help as well because they are very high in calories so if you are unsure how to calculate your B and are tdee macros 

Mesomorphs: Well count yourself lucky because you are naturally strong and respond quickly to exercise making it easier for you to gain mass lose weight and stay lean for this reason you want to aim on a white performance spectrum focusing on strength size and endurance you can't dedicate a block of exercise to strength a block to hypertrophy and a block to endurance training mix it up and avoid focusing only on one type of training because you will lose muscle mass if you are too focused on endurance conditioning and you can gain excess fat if you only perform heavy resistance training so for example incorporate moderate to heavy strength training three to four times weekly and mix it up with heat workouts as your cardio two to three times weekly typically your goal is to lean up you want to maintain your body weight but to lose fat and increase muscle tone metamours fall somewhere in the middle so your macros should be split pretty evenly between carbs protein and fats so go for 35% of carbs 35% of protein and about 30% of fats.

Your food intake can also be adjusted according to your training days for instance reduce on carb and increase on protein on strength and conditioning days whereas on hit workout days you can increase your carb intake post-workout to fill your body as for your total calorie intake you want to eat enough to maintain your.                                                                                                                                                        Endomorphs

: You may feel like you 

are destined to be overweight if you are thinking that right now this is absolutely not true you can't change your body by changing your lifestyle,If your metabolism is sluggish you need to eat the right food to fire up your metabolism if you live a sedentary lifestyle get moving and incorporate exercising as part of your daily routine.You need to do what's right for your body and not blame it on genetics when it comes to exercising resistance training is still key but adding more endurance training will have to increase your metabolic rate and shed fat a higher muscle mass will increase your BMR hence making your body more efficient in burning fats go for 3 to 4 days of strength training.Your aim is to complete more work in less time that means shorter rest periods because we want to keep your heart rate elevated throughout the majority of a session and go for moderate weights where you can perform between 8 to 15 reps per set and only rest between 30 to 60 seconds incorporate compound movements because it helps you to burn more calories interval and circuit trainings are also very effective as endomorphs

 the remaining days ago 

for endurance training it can be two days of lower intensity conditioning for 30 to 60 minutes such as incline walk like; jog,biking,hiking or swimming and once a week do a hit workout don't forget to also it's dedicate one day a week for rest and recovery what's even more important is your diet you tend to be more insulin resistance has a lower carbohydrate tolerance hence you should limit your carb intake you do better on high protein and fat with lower cups so go for 20% carbs 45% protein and 35% fat hence that is why most overweight people do well on a keto diet because your body do not tolerate cups very well the best method is to avoid high carb or starchy carbs outside of the workout window so only consume statue foods such as rice whole-grain,breads,quinoa,barley,yams or potatoes after exercising that means outside of your workout window your diet should consist of protein healthy fats and vegetables. 

Remember there is no one simple solution to achieving your health and 

fitness goal if you have been eating well and exercising but you're not getting the results you're looking for then perhaps you're not doing it correctly according to your body type you have to keep trying different methods and see how your body responds 

and keep tweaking and progressing 

through the journey and there is no 

short cuts it's all about being 

consistent with your workouts eating a 

clean and well balanced diet managing 

your stress levels and just trusting the 

process it is not an overnight 

transformation it's not even a few weeks 

it will take months and even years hence,

I always believe that Fitness is for 

life there is no deadline to it.