Because compound movements recruit a large number of muscle fibers, it’s the most effective way to build most muscle mass and quickest to increase overall strength. Compound movements are basically exercises that work several muscles or muscle groups at once. Aim to strength train at least 3 - 4 times weekly or every alternate days.įollow a simple routine with heavy compound movements and minimal isolation movements per muscle group. The weights should be heavy enough for you to only be lifting between 6 - 10 reps, with longer rest times, 1 - 2 mins between sets, and go for 3 - 4 sets. In order to gain strength and size, you want to be lifting heavy. Your training should be focused on strength and hypertrophy, which is to build muscle. Since your goals is to gain weight and lean muscle mass, we want to focus on resistance training and limit cardio or endurance-type training. Once you figured out which body type you fall under, let’s further understand the types of exercises and diet that best suit your goals and needs.

Ecto-Endomorphs The “skinny fat” person who is naturally thin but has gained weight due to lack of exercise and a poor diet.

Meso-Endomorphs You are strong but the muscles aren’t well defined, like a rugby player.

Ecto-Mesomorphs This body type is lean and muscular.

You may fine that you don’t fit perfectly into 1 category but a mix of 2 body types. Your metabolism is naturally slower, hence you have to pay more attention to what you eat in order to get fit.Ĭelebrities include Oprah Winfrey, Jennifer Hudson, Kim Kardashian and Mariah Carrey. Typically your goal is to Lose Weight. You find that you gain fat so easily just by eating one small chocolate bar. You have a stockier bone structure with a larger midsection and hips. You are considered to have the “good gene” because you have an efficient metabolism, which means it’s easier for you to gain muscle or lose fat. If you keep to an active and healthy lifestyle, it’s relatively easy for you to maintain your weight. Yes, you can gain weight, but once you get back into eating well and exercising, the excess weight comes off pretty easily too.Ĭelebrities include Jennifer Lawrence, Halle Berry, Rihanna and Scarlett Johansson. Typically your goal is to Lean Up. You have a medium bone structure and an athletic body.

Just think of the endurance athletes or a typical model.Ĭelebrities include Taylor Swift, Kendall Jenner, Kiera Knightley and Kate Middleton. Typically your goal is to Gain Weight. They have smaller bone structure with shoulders that tend to be narrower than their hips. These are people who seem to eat whatever they want and never gain any weight, because they have a fast/high metabolism.They are usually thin and lanky. So let’s first take a look at the 3 dominate body types:

So if you are uncertain where you fit, just think back about how you looked like in your late teens or early 20s. However, do understand that your daily exercise, diet habits, lifestyle and even metabolic changes through pregnancy or menopause can skew your body type. You can’t change that, however, with dedication to your training and also eating right, you can get closer to another body type. Your genetics predispose you towards one of the three body types. Typical, there are 3 dominant body types: ectomorph, mesomorph and endomorph. We are all created different but just as beautiful. We want to find your dominant body type and understand the exercises and diet that works best for your body and help you form more realistic goals. But knowing where you fit in, could help determine the best exercise and diet plan for you. What do you see? Do you see long, slim limbs? Wide hips and perhaps more fat accumulation around the belly area? Or a more sporty, muscular body? We know just how complex our body types can be. So without any judgement, look into the mirror.

Best diet for ecto mesomorph