Humans come in different shapes and sizes, which are classified by William Sheldon’s somatotypes in the 1940s. These body types are generally defined based on the fat and muscle composition in the body. The body types as classified by William Sheldon are endomorphs, ectomorphs and mesomorphs.
This article will be discussing the mesomorph body type, which is sort of also the luckiest body type, as mesomorphs do not have any trouble gaining or losing weight. They have more muscle composition than fat in the body.
What are the characteristics of a Mesomorph?
According to William Sheldon, mesomorph body types have a medium frame, which can help them develop muscles easily. Not only that, but they also have more muscle composition than fat in the body as mentioned earlier.
The mesomorph body types have a rectangular frame accompanied by a square-shaped head, chest and shoulders which are visibly muscular, muscular arms and legs and equal weight distribution throughout the body. They may gain and lose weight easily so they also have to keep in mind what they eat and how much they eat.
Mesomorphs are considered to be the moderators between endomorphs and ectomorphs. Endomorphs are the body types thatTo have a higher fat composition in the body as compared to the muscle composition. They have higher and a rounder body figure, making them more likely to gain weight.
On the other hand, ectomorphs have a small-sized figure and have extremely minuscule body fat. They have a characteristic long and lean figure. Moreover, they face difficulty in gaining weight even when it is accompanied by any kind of diet or exercise.
What is a Mesomorph Diet?
If you want to lose or gain weight, you might require to know the type of body you have and accordingly, consume a food diet. So, if you are a mesomorph, it becomes relatively easy for you to gain and lose weight. Due to a higher proportion of muscle mass, your body will require more consumption of calories in comparison to other body types. Therefore, you will have to maintain a balance between muscle and fat in your body.
For a mesomorph, it is best if you focus on increasing your protein intake and adopt a protein-rich diet and put less focus on carbohydrates. The three food groups which yield the best results for all the mesomorphs include:
If you increase the consumption of proteins, you will be able to build muscles faster and can also help you repair the muscle damage. Food groups have a high amount of proteins including eggs, white meats, fish, beans, lentils and dairy products like Greek yoghurt which are high in protein.
2. Fruits And Vegetables
Fruits and vegetables are essential and healthy for all body types. However, it is best to choose those fruits and vegetables which have a ski covering instead of using a processed variety of them that have added sugar or salt, mostly available in the commercial market.
These fruits which are covered with skin are rich in fibre, antioxidants and phytochemicals which helps in stimulating the repair of the damaged muscles and also boosts the immune system. Not only that, but fibrous fruits also help in detoxifying the body and purifying the gut.
3. Whole Grains and Healthy Fats
It is extremely important to focus upon consuming healthy unsaturated fats as it helps in cleaning your body and detoxifying it.
Therefore, it is essential to consume these healthy fats through certain vegetable oils such as coconut oil and olive oil and also through various nuts such as avocados, nuts and seeds. However, if you are not sure what your body most needs right now, be it proteins, carbohydrates or fats, you can consult your nutritionist and determine what is lacking in your body.
If you want to build more muscles in the body, then you will need more calories which would help you build more muscles by acting as fuel. In addition to this, if you want to regularly work out, then you have to time your eating in a manner that helps in using all the energy and also helps in recovering from it.
All the abs or body muscles you built will go in vain if you consume your diet directly after your workout, no matter how healthy it is.
What are the exercises that a Mesomorph should do?
Although there are no specific types of exercises for specific body types, there are some chosen workout training that can be exercised by mesomorphic body time since they appear more built-up and muscular in comparison to other body types.
1. Weight Training
As mentioned earlier, mesomorphs have more muscle composition than fat in their body, it comes relatively easier for them to build more muscles. They can train their body with weights for approximately four to five days a week.
You can go to the gym and get the help of a gym trainer or you can even do certain weight training and weight lifting exercises at home. You can do four to five sets of weight lifting and training exercises that involve moderate to heavy sets. You can do 10 to 12 reps of it, involving in between rests of 30 to 80 seconds.
However, if you are constantly working out with these weights, there are high chances that your body will turn pretty buffed up. If you are looking for that, it is extremely lucky for you. However, if you do not want to bulk up, you can drop the higher weights and opt for lighter ones and increase the number of repetitions.
2. Cardiovascular Exercises
Cardiovascular exercises work best for those mesomorphs who want to decrease the composition of body fat and muscle mass both. In order to do so, one can just include a thirty to forty-five minutes cardio workout routine at least twice a week.
These cardio-vascular exercises include steady-state training which involves low-intensity exercises such as running, swimming, jogging and cycling. It also includes HIIT workouts or High-Intensity Interval training which includes alternating between periods of high-intensity exercise and low intensity or rest. A maximum of 30 minutes of HIIT twice a week is enough for a mesomorph.