The Mesomorph |
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Our genetics play a huge role in defining our natural body types and without intervention our body types generally remain the same for the rest of our lives. Our body frame remains the same irrespective of weight loss and weight gain even though this weight might give the illusion of a change of type; unfortunately our body type is what we are born with. Of course anyone going on a starvation diet may resemble the slight build of the Ectomorph, but unless they are born an Ectomorph they will probably return to their pre-defined body type once normal eating habits resume.
Most of us have varying degrees of the three body types, but by understanding which type most closely describes our natural state we can work with the body type characteristics to achieve a better physique.
Learning to love your body type and working with its characteristics is most definitely the way forward. Weightplan aims to broaden your understanding so you can choose a training and nutrition plan that will deliver superior rewards for your body type.
The Definition of a Mesomorph
A true Mesomorph has a square and solidly built frame with muscular limbs, broad chest and a higher than average metabolism. If you naturally have great body shape and muscle mass, then this is probably your prominent body type. Your body type is the envy of many simply because you have the easiest body type to maintain, and a little exercise can produce magnificent results in a relatively short time frame.
Strengths of a Mesomorph
There are many reasons for a Mesomorph to rejoice: You are considered to have the most favoured body type of all. Having a naturally athletic build and finding it relatively easy to build muscle are your key strengths. Even without working out you will be able to maintain a good body shape but the real difference can be seen when you start to workout.
Weaknesses of a Mesomorph
The only slight weakness when compared to other body types is the higher metabolism of the Ectomorph; The Mesomorph gains fat more easily than the Ectomorph so they find it harder to remain slim.
As the metabolism of the Mesomorph slows down later in life they have a tendency to gain middle-aged-spread, so it’s important for the Mesomorph to increase their aerobic activity as they age if they wish to stop this from happening.
Mesomorph Training Tips
You have the potential to be a great athlete and can achieve immense body changes relatively quickly. When you embark on a training programme, vary your exercises regularly to work all muscle groups evenly. Mesomorphs risk the tendency to quickly over-emphasise certain muscle groups which may eventually impair their overall appearance. Top no-no’s to watch out for are: ‘the top heavy Mesomorphs’ who have a huge top half with relatively skinny legs. Others often overwork their chests which causes a haunch in the shoulders.
Avoid the plateau
Mesomorphs achieve fast results, especially if they are new to the gym. Try to follow a workout programme that covers all core muscle groups. That way you won’t amass localised muscle bulking. Change your workouts regularly to hold your interest in the long-term. Your body will quickly adapt to one programme and this can cause a plateau in your achievements. Weightplan has several workouts that rotate muscle groups, and change focus on a monthly basis to ensure your muscle growth remains in balance.
Regular aerobic exercise
Moderate aerobic exercise is a sure-fire way to keep the middle aged spread at bay. You can also increase aerobic exercise to chisel away fat if you want to achieve better muscle definition. Don’t overdo it; Mesomorphs find it easy to lose weight and you could be burning muscle mass if you’re not replenishing the calories burnt in your workout. Weightplan calculates your calorie need to ensure you’re always gaining.
Push your max lift
Muscle gain is all about regularly challenging the muscles. For each exercise you should choose a weight that you can’t lift more than 12 times in a row. As soon as you can lift past 12 reps, it’s time to choose a heavier weight. Track your max lift for each exercise by using the ‘Gym Training’ App.
Medium reps, medium sets
You are aiming to totally exhaust your muscles in 2-3 sets of between 10 -12 reps. If you can do more, increase your weight. Track your reps and sets using the ‘Gym Training’ App.
Rest
When pushing your muscles to the max it is very important that you leave enough recovery time before you train the muscle again. When you lift to your max you cause micro tears in the muscle fibre. These tears cause the muscles to grow as they recover producing increased muscle mass. Never train the same muscle on consecutive days; you need to give you muscles time to repair. Muscle generation rates are improved during sleep. Aim to get a minimum of eight hours sleep when you are completing an intense training course.
Mesomorph Dietary Tips
Replenish calorie burn
By logging your entire workout on the ‘Gym Training’ App or online at www.weightplan.com, we can calculate how many calories you are burning during your workout. Ensure that you replenish all the calories burnt plus the calories needed to build new muscle if you aim to build. Weightplan calculates this for you each day – so that you always know what your body needs. Replacing the energy, will aid muscle recovery and charge your muscles’ glycogen stores ready for your next workout. Great sources of carb rich foods include pasta and rice; try brown varieties for added fibre.
Increase your protein
Lean chicken and fish are packed full of protein. Quorn is a great tasting alternative if you want to try a vegetarian option. Use protein shakes if you want a quick and easy way to stock up. Try Logging all your foods at www.weightplan.com to find out if you are eating enough protein. Weightplan provides a nutrient breakdown, or you can follow a Weightplan mealplan to ensure you stay in top health while you train.
Eat regulary
Your stomach will thank you if you split the amounts you eat regularly throughout the day – you should aim to eat something every 3 hours. This will also ensure that you have a constant supply of energy to fuel muscle repair, energy replenishment and muscle growth. Your muscles will be getting all the nutrients they need, when they need it. After eight hours of sleep your muscles will demand replenishment, so don’t skip breakfast!
Summary
Feel smug! You have it easy compared to other body types. Your body has the potential for greatness that will be the envy of all your friends; so what’s stopping you? Unleash the beast!
Sign up for a PRO membership today to find out how we can help you get the body you’ve always dreamed of.
Tags: body types, Diet, Exercises, fitness programme, mesomorph, Nutrition, Protein, weight training, weightplan
Most of us have varying degrees of the three body types, but by understanding which type most closely describes our natural state we can work with the body type characteristics to achieve a better physique.
Learning to love your body type and working with its characteristics is most definitely the way forward. Weightplan aims to broaden your understanding so you can choose a training and nutrition plan that will deliver superior rewards for your body type.
The Definition of a Mesomorph
A true Mesomorph has a square and solidly built frame with muscular limbs, broad chest and a higher than average metabolism. If you naturally have great body shape and muscle mass, then this is probably your prominent body type. Your body type is the envy of many simply because you have the easiest body type to maintain, and a little exercise can produce magnificent results in a relatively short time frame.
Strengths of a Mesomorph
There are many reasons for a Mesomorph to rejoice: You are considered to have the most favoured body type of all. Having a naturally athletic build and finding it relatively easy to build muscle are your key strengths. Even without working out you will be able to maintain a good body shape but the real difference can be seen when you start to workout.
Weaknesses of a Mesomorph
The only slight weakness when compared to other body types is the higher metabolism of the Ectomorph; The Mesomorph gains fat more easily than the Ectomorph so they find it harder to remain slim.
As the metabolism of the Mesomorph slows down later in life they have a tendency to gain middle-aged-spread, so it’s important for the Mesomorph to increase their aerobic activity as they age if they wish to stop this from happening.
Mesomorph Training Tips
You have the potential to be a great athlete and can achieve immense body changes relatively quickly. When you embark on a training programme, vary your exercises regularly to work all muscle groups evenly. Mesomorphs risk the tendency to quickly over-emphasise certain muscle groups which may eventually impair their overall appearance. Top no-no’s to watch out for are: ‘the top heavy Mesomorphs’ who have a huge top half with relatively skinny legs. Others often overwork their chests which causes a haunch in the shoulders.
Avoid the plateau
Mesomorphs achieve fast results, especially if they are new to the gym. Try to follow a workout programme that covers all core muscle groups. That way you won’t amass localised muscle bulking. Change your workouts regularly to hold your interest in the long-term. Your body will quickly adapt to one programme and this can cause a plateau in your achievements. Weightplan has several workouts that rotate muscle groups, and change focus on a monthly basis to ensure your muscle growth remains in balance.
Regular aerobic exercise
Moderate aerobic exercise is a sure-fire way to keep the middle aged spread at bay. You can also increase aerobic exercise to chisel away fat if you want to achieve better muscle definition. Don’t overdo it; Mesomorphs find it easy to lose weight and you could be burning muscle mass if you’re not replenishing the calories burnt in your workout. Weightplan calculates your calorie need to ensure you’re always gaining.
Push your max lift
Muscle gain is all about regularly challenging the muscles. For each exercise you should choose a weight that you can’t lift more than 12 times in a row. As soon as you can lift past 12 reps, it’s time to choose a heavier weight. Track your max lift for each exercise by using the ‘Gym Training’ App.
Medium reps, medium sets
You are aiming to totally exhaust your muscles in 2-3 sets of between 10 -12 reps. If you can do more, increase your weight. Track your reps and sets using the ‘Gym Training’ App.
Rest
When pushing your muscles to the max it is very important that you leave enough recovery time before you train the muscle again. When you lift to your max you cause micro tears in the muscle fibre. These tears cause the muscles to grow as they recover producing increased muscle mass. Never train the same muscle on consecutive days; you need to give you muscles time to repair. Muscle generation rates are improved during sleep. Aim to get a minimum of eight hours sleep when you are completing an intense training course.
Mesomorph Dietary Tips
Replenish calorie burn
By logging your entire workout on the ‘Gym Training’ App or online at www.weightplan.com, we can calculate how many calories you are burning during your workout. Ensure that you replenish all the calories burnt plus the calories needed to build new muscle if you aim to build. Weightplan calculates this for you each day – so that you always know what your body needs. Replacing the energy, will aid muscle recovery and charge your muscles’ glycogen stores ready for your next workout. Great sources of carb rich foods include pasta and rice; try brown varieties for added fibre.
Increase your protein
Lean chicken and fish are packed full of protein. Quorn is a great tasting alternative if you want to try a vegetarian option. Use protein shakes if you want a quick and easy way to stock up. Try Logging all your foods at www.weightplan.com to find out if you are eating enough protein. Weightplan provides a nutrient breakdown, or you can follow a Weightplan mealplan to ensure you stay in top health while you train.
Eat regulary
Your stomach will thank you if you split the amounts you eat regularly throughout the day – you should aim to eat something every 3 hours. This will also ensure that you have a constant supply of energy to fuel muscle repair, energy replenishment and muscle growth. Your muscles will be getting all the nutrients they need, when they need it. After eight hours of sleep your muscles will demand replenishment, so don’t skip breakfast!
Summary
Feel smug! You have it easy compared to other body types. Your body has the potential for greatness that will be the envy of all your friends; so what’s stopping you? Unleash the beast!
Sign up for a PRO membership today to find out how we can help you get the body you’ve always dreamed of.
Tags: body types, Diet, Exercises, fitness programme, mesomorph, Nutrition, Protein, weight training, weightplan