Are you looking for a diet that will help you in staying lean? Are you a mesomorph female on a cardio workout? Before you start training your body or looking for a nutrition regime, it’s better that you get to know your body type. Everyone has a unique body type but your body shape either falls under the following categories ectomorphs or endomorphs or mesomorph body type.
Most of the people are ectomorphs or endomorphs, where ectomorphs body type is when the upper body is long and lean, while endomorphs are rounder and fuller. It’s important to know that distinguishing the body type is very important as the body type affect the body weight and how you respond to various cardiovascular exercise. In this article, we are going to focus mainly on mesomorph body type.
The Mesomorph Female Body Type
When you have a mesomorph body, you are in between ectomorphs or endomorphs. Female with mesomorphic body type have wide shoulders, a narrow waist, thin joints, normal or slightly above the amount of lean mass and round muscle bellies. In other words, mesomorphs are somewhere in between and have a natural muscularity.
The mesomorph females looking to meet the fitness goals have been genetically predisposed to maintain the muscle mass. Most mesomorphs are actively involved in various exercises. An example of a mesomorph female is tennis players such as Serena Williams.
With the right training, mesomorphs can easily maintain their muscle mass and keep in feet with low body fat. This is unlikely to happen to the other body types. Furthermore, if you fail to exercise or eat a healthy diet, you can easily lose your body shape. Studies have shown that mesomorphs who balance their body and maintain a healthy body weight shield themselves from chronic diseases.
Females who endure cardiovascular exercise daily for 20-30 minutes are able to achieve a healthy weight. This is a technique that should be adopted by female mesomorph with the desires of staying lean and maintain healthy fats. Other exercises such as cycling, swimming or high-intensity interval training (HIIT) may be included in the cardio workout session. If you want to have a masculine upper body, regular weight training and cardio workout will do the trick for you.
3 Easy Dieting Strategies for the Mesomorph Female (Carb Cycling, Flexible Dieting (IIFYM), High Fat Low Carb)
If you are a mesomorph female body type person, then you need to be assured with a strategic diet plan that will effectively help you lose weight or maintain a healthy weight. Knowing the body type plays a role in determining the suitable diet plan that will work in your favor. While ectomorphs struggle to gain weight and endomorphs have a problem losing weight, mesomorphs seem to enjoy the best of the two worlds. A slight slip of the diet will see you jump into an ectomorphs or endomorphs body type.
Mesomorphs require just a little healthy fat to gain muscle. Carb cycling is a diet that works in controlling the muscles mass and helps in fat loss. Flexible dieting allows eating whatever you want as long as you are controlling your calorie intake. Here are three diet strategies that have proven to be effective for female mesomorphs.
Flexible Dieting: IIFYM for the Mesomorph Female
For female mesomorphs, to maintain the body shape, it’s required that you should maintain a balanced diet and not restricting any foods. One advantage of being mesomorph is that you don’t have to worry much about what you eat as they can easily gain muscle mass and lose weight quicker. With a flexible dieting, you will be able to fine-tune your body into a natural masculinity and maintain the curve.
Flexible dieting is a form of dieting that allows someone to eat whatever foods they like as long as they count and regulates the three macros intake which helps in maintain a good body shape. The dieting plan is also known as IIFYM which means ‘If Its Fit Your Macros’. For Mesomorphs females, it’s recommended that you take 30 percent protein, 40 percent carbohydrates, and 30 percent fat to help you stay lean. However, depending on your fitness goals, the percentages can be altered.
The IIFYM regulates the calorie intake, which determines whether your mesomorph body type will add weight or lose the body fats. Furthermore, for a female mesomorph trying to gain muscle, flexible dieting will give you a complete blueprint concerning the number of calories that you need to take.
Check out these articles on IIFYM and use our online IIFYM calculator to determine your ideal macro percentages.
IIFYM Meaning: What it Is and How to To Do to Lose Weight Fast
High Fat Low Carb for the Mesomorph Female
The fact that mesomorphs female may have some endomorph traits, it makes them exposed to gain weight. Therefore, there is a need to be careful when monitoring the calories intake. However, the mesomorph females need not only to regulate calories intake but the macronutrient ratio which refers to proteins, fats, and carbs. Maintain the proper ratio plays an important role in losing weight and reaching the fitness goals.
Mesomorphs are insulin and carbs sensitive. To maintain the body shape, you will need to stick to a low carb dieting plan. In case you take carb-rich diet, the carbs in the food will be converted by the body to sugars which will quickly be absorbed into the bloodstream. In addition, there is a chance that the carbs will be stored as fat instead of being metabolized into energy.
Mesomorphs females who are actively involved in exercise should take foods high in carbs during the pre and post workout sessions as the body needs more energy for tissue repair and recovery. However, as you take in low carbs diet, you should, in turn, increase the amount of fat and protein intake.
Carb Cycling for the Mesomorph Female
Cycling carbs is another approach that will work perfectly for mesomorph body type. This diet approach helps the body gain maximum muscle mass and suppress storage of an excessive amount of fats. The approach has proven to allow a female to lose body fat in the process. Carb cycling maintains the body shape by forcing the body to burn more fat than it normally does. As a female artist, you can easily achieve weight loss.
This approach means that a few days in a week, you will intake more carbs and then the female picks another set of days to in the week to minimize the intake of the carbohydrates. Carbs cycling is an approach that will raise the metabolic rate. Females mesomorphs may prefer this approach as the approach does not allow the body to adapt to regular intake of the carbs.
Here is a very thorough article outlining the basics of carb cycling.
https://www.healthline.com/nutrition/carb-cycling-101#section6
2-Week Mesomorph Female Diet Plan
Now that you have read about three great diet plans for mesomorphs, here is a great two-week high fat low carb diet plan.
Week 1
Week 2
Best Supplements for the Mesomorph Female
One of the best-recommended supplements is BCAAs supplementation. In case you are trying to lose weight and maintain muscle, supplementation with BCAA will work for you. For mesomorphs, BCAAs supplements are well known to stimulate protein synthesis. BCAAs supplementation also help provide lean muscles and increase muscle repairs and healing during exercise. Another advantage is that using BCAAs will increase fat burning and lead to a better body composition. The BCAAs may work best when taken during pre and post workout sessions.
Mesomorphs feel to benefit from Whey Protein supplements especially after an exercise. Studies have shown that whey protein supplementation is an effective strategy that helps female mesomorphs to achieve a leaner body composition. The supplements also favor an increase in lean mass and have no effect in the overall fat mass. Most females prefer a whey protein shake supplementation after during post-workout session.
A mesomorph female shopping for supplements might find glutamine the best choice. A reason may because most obsess females have a record of using glutamine for weight loss. Glutamine aids in muscle metabolism and recovery after vigorous exercise. Glutamine will definitely support your goals if you want to lose weight.
Fish oil has also become a commonly used dietary supplement as it is rich in omega-3 fatty acids which play an important role in your health. Studies show that fish oil supplementation in combination with the right diet or exercise will help you lose weight. In female mesomorphs, fish oil reduces waist circumference and balance the waist to hip ratio.
Try this two-week mesomorph female diet plan to get your body into great shape. You can download a easy to read pdf copy of this diet using the form in this post. Try the diet and let us know what you think.
Till next time…