How to keep fit: Tips for people with different physique

Is divided into three body types: ectomorphs, mesomorphs and endomorphs. They differ from each other and body proportions features metabolism. This article presents three approaches to training and nutrition that will be in the form of any constitution.

Recall that the World Health Organization recommends to maintain weight within the normal range of body mass index (BMI).

The body mass index is calculated according to the formula I = m / h², Where m - the weight in kilograms, h - height in meters.

The norm is the value from 18.5 to 25. If the BMI is less than 16 and more than 30, it speaks of serious irregularities in the metabolism.

In this case, a thin person can have excess fat, and the one in the body, can be dense and pumped. In this case, it is important ratio of muscle and body fat. To achieve greater muscle mass and reduce the percentage of body fat, you need to consider the type of your body.

ectomorphy

Ectomorphs have long limbs and not too muscular physique. Even overeating, people of this type rarely get better as they have a fast metabolism.

potential problems

Often ectomorphs not particularly follow the diet, because the problem of excess weight, they are not concerned. At the same time the percentage of fat in their body can be quite high if you do not care about the quality of food consumed. It should also be remembered that junk food and sedentary lifestyle harmful not only for the figure, but also for the skin, hair and health in general.

recommendations

• Meals should include a moderate intake of protein: 25-30 grams four times a day, as well as a snack before exercise. In the days of rest can do without snacking or make a light dinner, but eat a snack.
• To build muscle ectomorph should give preference to strength training.

Mesomorph

Most proportional to body type. Feet and hands are not very long, a good posture. Mesomorph usually strong and athletic. Quickly gaining and losing weight.

In mesomorphs usually high percentage bystrosokraschayuschihsya muscle fibers. Due to this they are gaining muscle mass faster than other types of people.

potential problems

Mesomorph, we can say lucky - nature balance the body as it should. But under the influence of fashion trends in diet and exercise can disrupt this balance.

recommendations

• The diet should limit the intake of carbohydrates in moderation. To increase the consumption of proteins can be considered acceptance of amino acids with branched side chains (BCCA). In the days of rest should give up one snack during the day in favor of green tea or coffee. Evening meals can not restrict reception.
• The best workout for mesomorph - endurance training, High intensity interval training and plyometrics. But the load should be moderate.

endomorph

Metabolism endomorphs not forgive overeating and flaws in the diet. Often this is a woman with wide hips and waist unexpressed and low stocky men. Limbs and neck are short, round face.

potential problems

For people that build the most difficult - to adopt its own constitution. After the model parameters do not reach, no matter how hard you try. But this should not be an excuse for overweight and flabby body.

recommendations

• The diet should be preferred proteins and fats, and carbohydrates you need to evenly distribute throughout the day to avoid spikes in blood sugar levels. It is better to train yourself well for breakfast and in the afternoon moderate appetite.
• Regular exercise should become a habit for life. The gym should give priority to high-intensity interval training and CrossFit.