Have you ever wondered why some of your friends face no issues whenever to put on muscle mass with little exercise? That's mainly because they have a specific body type. You may fall into one of three categories – the mesomorph, the endomorph and the ectomorph. You have to identify your body time to be able to tailor your exercise and diet plan – this will always help you set realistic goals and attain them in the shortest time possible. However, it's usually easy to get in shape quickly if you are a mesomorph. Keep reading to discover more about mesomorph workout plans or mesomorph training programs to help stay in shape.
Who Is a Mesomorph?
If you have a naturally athletic physique with large muscles and a large bone structure, you're a mesomorph. If you fall into this category, it's good news because mesomorphs are perfect for bodybuilding. Just by making certain changes to your diet and exercise routine, you will be able to lose and gain weight with utmost ease. Some of the most typical traits of mesomorph body type include the following:
Rectangular body shape with defined muscles
Gains fat relatively quicker than ectomorph body type
It is usually quite easy for someone with mesomorph body type to notice gains after weight training. They gain fat quickly too, which means it is important for them to keep an eye on their calorie intake. If you're the mesomorph type, it's best to follow a combination of cardio and weight training routine for the best results.
Suggestions for Mesomorph Workout
Be sure to train using a variety of tempos, rep ranges and methods. Even if you start with the typical 10-rep sets and 3 sets of any exercise, it is important to change your routine after a while to challenge your muscles in a different way.
It is good to make changes to your rep range, but it is important to come back to your regular 5-8 rep range after a while. This is important to put your growth-prone, fast-twitch muscle to use, which in turn will help you witness great muscle density in no time.
Be ready to take more time to recover because your body will use most of your muscle groups at a time, so it is obvious for your body to take some time to recover, especially after strenuous lower back or leg exercises.
Train heavy but be sure to give your body adequate rest. Sometimes, you can shorten your rest times to help burn more fat or you can slow down your workout to increase strength at times.
Be sure to engage in cardio for at least thrice a week along with your regular mesomorph training. This will go a long way in helping you lose fat quickly. You may have to tweak your mesomorph workout routine and cardio a bit as per your body's response to yield maximum results.
Suggestions for Mesomorph Diet
The most important thing is to eat balanced meals. You should work with a nutritionist to develop a diet plan that would consist of 30% fat, 30% protein and 40% carbohydrates. Also, it is a good idea to eat at least two fists of veggies, two palms of protein foods, two thumbs' worth of any fat-dense foods, and two cupped handfuls of carbohydrates at each meal.
It is important to watch your calorie intake to keep your weight in check. You should replace processed foods with whole foods because whole foods contain fewer unhealthy salt, fat and sugar. Also add non-starchy veggies, lean proteins, fresh fruits, nonfat dairy products, seeds and nuts in your diet.
Sample Meal Plans
You can start your day with a serving of oatmeal and fresh berries – you may also add an egg and sliced almonds to your breakfast. Enjoy a large salad with tomatoes, leafy greens, mushrooms and cucumber in lunch. You can also make your lunch even healthier and tastier by opting for grilled chicken breast. Add some olive oil to your salad to provide your body with healthy fats. For dinners, you can combine a serving of lean protein such as salmon with a serving of whole grains, such as brown rice. It is also a good idea to go for low-fat dairy foods if you're interested in snacking.
If you belong to other two kinds of body type, click HERE to know info about them.