It's Irin :)
After year’s end celebrations means new resolutions and the ones that always come back are diet and losing the weight to get in shape. For the year 2019, BeeQueenies give you the best to be on top.
Who says losing weight is expensive? You can simply download a sport app on your smartphone and exercise wherever you are and for free. Made by professional sport coaches, and everyone can find session such as cardio, running, fitness or yoga. Each day, they offer you small exercises to stay fit and tone up. And stay with them for notifications to stay motivated, better, they keep track of your training for better results & motivation. Stay healthy.
Find out about your body type is important.
Before you start your diet program, please do your research about your body types. When you look at your naked body in the mirror, what do you see? Unless you are some sort of genetic muscle mutant, your body will fall into one of the three typical body shapes.
The idea that human body types are genetically pre-set into one of three camps is nothing new. Plato mentions it in The Republic, which was written around 380 BC, and 19th-century philosopher Friedrich Nietzsche referred to the idea in The Antichrist years before the American psychologist William Sheldon popularised three broad categories of body in the 1940s.
Since Sheldon’s conclusions were published it has become widely recognised that most people have a body type. These are:
- Ectomorph:Lean and long, with difficulty building muscle
- Endomorph:Big, high body fat, often pear-shaped, with a high tendency to store body fat
- Mesomorph:Muscular and well-built, with a high metabolism and responsive muscle cells
But what do these three terms mean in reality? In short, ectomorphs stay lean despite hours in the gym, endomorphs struggle to shift their gut, and mesomorphs pack on muscle with ease. Learning which body shape you were born with, and understanding what that means for your training and diet plans, will help you train smarter to maximise your potential and get closer to building the body that you’ve always wanted.
Eat Surplus Calories
It goes without saying that for ectomorphs to gain muscle and put on weight, they will have to start eating more calories than they usually do. Unlike the popular belief, tracking calories is as important for ectomorphs as those on a weight-loss diet.
Eat High Calorie Dense Food
Taking a cue from the first principle, an ectomorph needs to eat enough food all day long. Having said that, it’s also important for ectomorphs to consider the calorie density of the food they are eating. Alright, let me make it easy for you.
Being an ectomorph, you may want to skip all the food items with low calorie density aka food items you need to consume in huge quantity to make considerable calorie gains. For instance, a small bowl of cooked oatmeal contains just about 100-120 calories but proves very effective in suppressing your hunger and making you feel full.
Well, if truth be told, eating three meals a day won’t work at all. Once you are on an ectomorph diet, you will have to eat atleast 6-8 meals each day and that too at frequent intervals. Out of these meals, have at least 3 major meals and 3 small meals or snacks.
I would advise to keep breakfast, lunch, and dinner as main meals and adding healthy snacks to the routine between each of these meals. This way, not only you will able to keep energy levels high throughout the day but also ease the process of weight gain which may be a difficult task to accomplish otherwise.
Endomorphs typically do best on a diet that is higher in protein and fat, with less carbs. A macronutrient ratio that works well for endomorphs is:
- 30 – 40% carbs
- 30 – 35% protein
- 30 – 35% fat
You can start with more carbs such as a nutrient distribution of 40% carbs, 30% protein and 30% fats, and if you find you’re not losing weight reduce your carb intake further. For example, 30% carbs, 35% protein, and 35% fats.
You needn’t follow a complicated diet to make these changes. This ratio of protein, fat, and carbs doesn’t have to be pinpoint accurate. Think of it simply as eating a diet higher in protein and fat, and lower in carbs. A Paleo-like diet is often best suited for endomorphs, as each meal contains protein, vegetables and some healthy fats, such as avocado or olive oil.
A moderately low carbohydrate, higher protein and fat diet will help endomorphs to:
- Lose fat.
- Maintain energy levels.
- Higher protein levels allow a reduction in calories, while minimizing any feelings of deprivation/ hunger. A protein rich meal is more satisfying and leaves you more full after eating compared to carb-heavy meals.
- Protein has a higher thermic effect and “stirs the pot” more than fat or carbs. While anything eaten in excess is likely to lead to fat gain, a diet higher in protein is less likely to be stored as body fat than a diet high in carbs or fat.
- Moderate carbs with higher protein will help prevent the muscle loss that occurs when lowering calories to lose weight.
- Provide enough carbohydrates to fuel metabolic needs, while keeping blood sugar controlled and minimizing risk of diabetes and other diseases.
- Help make eating like this a lifestyle choice and a habit, as it isn’t restrictive, doesn’t exclude entire food groups and is easy to stick with.
The calorie needs of a mesomorph body type are slightly higher than the others, due to their higher ratio of muscle mass. Muscle weighs more than fat and requires more calories to maintain. While all body types need carbohydrates, protein and fat, mesomorphs seems to respond better to higher-protein diets. We have found that mesomorphs respond best when their plates are divided into thirds: one-third protein, one-third vegetable (or fruit) and one-third whole grain (or healthy fats).
Including small amounts of protein in every meal helps with muscle repair and building. Excellent protein sources include eggs (whole or whites), chicken, turkey, fish, beans, lentils, Greek yogurt and protein powder.
Carbohydrates are just as important, as the body requires glucose for energy production as well as glycogen resynthesis after exercise. Mesomorphs should mix up their carbohydrate choices to include vegetables, fruit and whole grains, such as quinoa, brown rice and oatmeal. These carbohydrate examples provide belly-filling fiber as well as antioxidants and phytochemicals that help repair exercise-induced muscle damage. Choose seasonal and colorful fruits and vegetables, and make sure to choose organic if it is one of the Dirty Dozen.
Healthy fats, such as nuts, seeds, avocado, coconut oil and olive oil, round out a healthy diet as they contain inflammatory compounds and help promote satiety.
Mesomorph body types often can lose weight quickly when following a meal plan that is higher in protein and lower in carbohydrates, and when they are getting plenty of exercise. However, mesomorphs gain weight just as quickly if their eating plan contains too many calories from high-sugar foods.