Variety of Body Types – Mesomorph , Important To Know

Mesomorph  – a common feature 

Body Types – Mesomorph ,These are people with pronounced muscles, broad shoulders, broad palms, short fingers, large forearms and calves. It is important to note that the best time to report mesomorphy is late puberty. Sports practice makes it difficult to report mesomorphy due to the increased percentage of muscle mass in athletes.

Types of mesomorphs

(endomorphic-mesomorphic-ectomorphic component):

  • Absolute mesomorph – (1-7-1)
  • Balanced mesomorph – (3-5-3, 3-6-3, 4-6-4, 2-5-2, 2-7-2, 3-7-3, 4-7-4, 5-7- 5, etc.)
  • Ectomorph-Mesomorph (3-5-5, 4-6-6, 5-7-7, 2-5-5, 1-4-4, etc.)
  • Ectomorphic mesomorph (ecto-mesomorphic) – (3-5-4, 4-6-5, 5-7-6, 2-5-3, 2-5-4, etc.)
  • Endomorphic mesomorph (endo-mesomorphic) – (4-5-3, 3-4-1, 5-7-3, 6-7-2, 4-6-2, 3-5-1, etc.)

Absolute mesomorph

Description: Short and muscular men and women with moderately thick to thick bones. They have a wide chest, broad shoulders, usually a small waist, well-developed calves and forearms at birth. They usually have a very low percentage of subcutaneous fat. Male gymnasts are a good example of a developed absolute mesomorph.

Fitness recommendations:

  • Muscle gain program – 3 to 5 workouts per week lasting up to an hour and a half, during which you should do 10 minutes of warm-up, 50-70 minutes of weight training and 10-15 minutes of low-intensity cardio.
  • Fitness program – 4 workouts per week lasting up to an hour and a half, during which you should do 10 minutes of warm-up, 50-60 minutes of weight training and up to 30 minutes of moderate cardio.
  • Fat burning program – 5 workouts per week lasting up to an hour and a half, during which you should do 10 minutes of warm-up, 50 minutes of weight training and up to 40 minutes of medium to high-intensity cardio.

Dietary recommendations:

Increase in muscle mass:

  • High Carbohydrate Diet (HCD)
  • Low carb – high fat diet (LCD-VM)
  • Evenly balanced diet (RBD)

Keeping fit:

  • Evenly balanced diet (EBD)
  • Low Carbohydrate Diet (LCD)

Fat burning:

  • Low Carbohydrate Diet (LCD)
  • Evenly balanced diet (EBD)

Balanced mesomorph

Description: Depending on height and weight, these are men and women with visibly distinct muscles and a moderate percentage of subcutaneous fat (10-15%). They have well-developed forearms and calves.

Fitness recommendations:

Weight gain: Depending on the percentage of subcutaneous fat, there are two options for people with such somatopathy to gain weight with fat control or to gain weight with a large excess of calories and heavy training.

  • If you hit hard, then the program should be 4 to 5 workouts per week lasting up to an hour and a half, during which you should do 10 minutes of warm-up, 50-70 minutes of weight training and 10-15 minutes of low-intensity cardio.
  • If you increase gradually, then the program should be 5 workouts per week lasting up to an hour and fifteen minutes, during which you should do 5 minutes of warm-up, 50-60 minutes of weight training and 10 minutes of low-intensity cardio

Keeping fit: 3 to 4 workouts per week lasting up to an hour and fifteen minutes, during which you should do 5 minutes of warm-up, 50 minutes of weight training and up to 15 minutes of moderate cardio.

Fat burning: I recommend smooth fat loss, with a moderate calorie deficit, although it is possible to lose weight. Muscle mass will suffer from the latter with a poorly calculated menu and protein deficiency.

  • For striking: six workouts a week, three per hour and twenty minutes and three per hour. In the first three – 5 minutes of warm-up, 45 minutes of weight training and thirty minutes of low-intensity cardio.
  • In the latter – 5 minutes of warm-up, 30 minutes of weight training and 25 minutes of high-intensity cardio. For smooth weight loss: five workouts per week lasting up to an hour and ten minutes, during which 5 minutes of warm-up, 45 minutes of weight training and 20 minutes of high-intensity cardio.

Dietary recommendations:

It is best to use smooth strategies, because if the menu calculation is not well calculated, the adjustments will be timely. Otherwise, a heavier athlete can “blur” his shape even for two weeks.

Increase in muscle mass:

  • Low carb – high fat diet (LCD-HF)
  • Evenly balanced diet (EBD)

Keeping fit:

  • Evenly balanced diet (EBD)
  • Low Carbohydrate Diet (LCD)

Fat burning:

  • Low Carbohydrate Diet (LCD 

Ectomorph-Mesomorph:

Description: These are people with medium to tall stature, elongated muscular figures and a low percentage of subcutaneous fat. They are more muscular than meso-ectomorphs and ecto-mesomorphs, but are often shorter than them.

Fitness recommendations:

Athletes of this type usually talk about maintaining shape or gaining muscle mass.

Ascent: Four training days up to an hour and ten minutes each, during which 5 minutes of warm-up, 50 minutes of weight training and 10 minutes of low-intensity cardio.

In keeping fit: Three to four days a week lasting up to an hour and fifteen minutes, during which 5 minutes of warm-up, 60 minutes of weight training and 10 minutes of low-intensity cardio.

Dietary recommendations: Increase in muscle mass:

  • High Carbohydrate Diet (HCD)

Evenly balanced diet (EBD) 

 

Keeping fit:

  • Evenly balanced diet (RBD)

Ectomorphic mesomorph:

Description:

Tall and moderately muscular. Usually people with this somatotype have moderately thick bones and a low percentage of subcutaneous fat (less than 10%)

Fitness recommendations:

Here we will talk about increasing muscle mass, because the tall stature of people of this somatotype visually “spills” their muscle structure. Four to five workouts a week lasting up to an hour and ten minutes, workouts with cardio and two without. It is appropriate to combine shoulders and cardio and arm cardio and chest and cardio. The back and thighs are better to train on days without cardio. Here’s what an ectomorphic mesomorph mass workout would look like:

  • 5 minutes warm-up

  • 55-65 minutes working with weights.

  • On mixed days: 5 minutes of warm-up, 55 minutes of weight training and 10 minutes of low-intensity cardio to finish.

Dietary recommendations:

Increase in muscle mass:

  • High Carbohydrate Diet (VWD)
  • Evenly balanced diet (RBD)

Fitness recommendations:

This is primarily about reshaping and burning subcutaneous fat. People of this type gain muscle mass very quickly and easily. They have high testosterone levels, are sensitive to insulin and have a high number of steroid receptors on the membranes of their muscle cells. When reshaping, the athlete strives to gain weight at the expense of fat. A five-day training program lasting an hour and a half is used. 10 minutes of warm-up, an hour of weight training and 20 minutes of moderately intense cardio with a strict diet give the desired result.

When clearing, the days remain five, the cardio element increases by 10 minutes and becomes highly intense. That’s how the workout happens, 100 minutes.

Dietary recommendations:

Adherence to a strict diet is desirable. People of this type rely on their ability to easily burn fat because of their massive muscles, but forget how easily they regain it.

Body Types – Mesomorph

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Body Types – Mesomorph