If you close your eyes and imagine an athletic physique, you are probably thinking about a mesomorph: Lean, but well-proportioned and muscular. People with mesomorphic bodies are genetically gifted. They have naturally low levels of body fat but have an equally high tendency to gain weight if they are not mindful of eating healthy and exercising regularly.
As a mesomorph, you may be wondering: how should you maintain a healthy lean body. Or, what should you do to achieve your fitness goals? Keep reading to find out.
The Mesomorphic Body Type
Body types can be broadly classified as ectomorphs, endomorphs, mesomorphs, and combination types such as ectomorphic or endomorphic bodies.
A mesomorph body build is defined by a large bone structure and high muscle content. The body shape of most mesomorphs falls somewhere between ectomorphs (having a small frame) and endomorphs (having a broad frame).
With a naturally athletic body, mesomorphs find it easier to gain muscle mass than other body types. It is also quite easy for them to gain or lose weight.
Some other characteristics of a mesomorphic body type include:
- Well-defined muscles
- Strong body
- Efficient metabolism
- A quick response to exercise
- Rectangular-shaped body
3 Easy Dieting Strategies for the Mesomorphic Body
For people with a mesomorphic body type, it is quite easy for you to gain and lose fat. To make sure your body weight does is constantly fluctuating, it is important to maintain a healthy consistent diet. Below are three easy and best dieting strategies for those with a mesomorphic body type.
- Keto Diet
The ketogenic diet refers to a high-fat, low-carb diet which includes shifting your body’s fuel source from carbohydrates to fats. It includes reducing your carbohydrates and replacing it with fats. This reduction in carbohydrates places your body in a state of ketosis.
In ketosis, your body starts breaking fats to derive energy thus, helping in weight loss. The keto diet is great for mesomorph body types.
- Flexible Dieting (IIFYM)
Flexible training, also called as If It Fits Your Marcos (IIFYM) is a diet that involves counting your macronutrients and keeping a track of them to achieve a perfect body composition.
To practice IIFYM, you need to calculate your total daily energy expenditure (TDEE) based on your exercise routine and current body weight. Next, you count your macros (carbohydrates, proteins, and fats) in ratios that may help you achieve your goal.
Lastly, you need to keep a track of your food intake in order to meet your macro limit and TDEE every day.
Want to learn more about IIFYM? Check out the article below.
IIFYM Meaning: What it Is and How to To Do to Lose Weight Fast
- Intermittent Fasting
Intermittent fasting (IF) refers to an eating pattern that involves periods of eating and fasting. It does not specify which food groups you must eat but focuses on when you should be eating them.
Some common methods of IF include fasting or 16 hours every day or for 24 hours twice a week. To learn more about intermittent fasting, check out the link below.
Workout Tips for Mesomorphic Body Types
To accelerate fat loss without losing muscle, those with a mesomorphic body type can benefit from the following types of exercises.
- Cardiovascular Exercise
In order to achieve a lean physique, a mesomorphic body requires consistent sessions of cardio. Incorporate 45 minutes of cardio exercises three to five times a week in order to lose fat and maintain a healthy weight.
For mesomorphs with a relatively lesser amount of body fat, performing this type of cardio training program twice per week is sufficient.
- High-intensity Interval Training (HIIT)
High-intensity interval training (HIIT) involves alternating bouts of intense activity followed by small durations of lighter activity. Performing HITT two or three times per week along with 2 sessions of steady-state cardio will yield optimal results and a lean body.
- Strength Training
A mesomorphic body is naturally strong because of naturally thick and dense muscles. Hence, weight lifting using moderate to heavy weights four days a week is ideal to put l on muscle mass while losing weight. Adding this lifting protocol along with cardio will lead to an addition of lean muscle.
Try performing 8 to 12 reps of three to four different exercises for every muscle group. Be sure to complete at least 3 sets of every exercise with 30 to 90 seconds of rest after each set.
If you are fast-twitch dominant, try lifting heavier objects (90 percent or more of your 1RM) as fast as you can.
Best Supplements for the Mesomorphic Body Type
The following supplements best suit the mesomorphic body type.
- Whey Protein
Whey protein is a great supplement to round out your protein balance. Studies have shown that it can lead to a significant loss of body fat with greater preservation of lean muscle. [1]
- BCAAs
Branched-chain amino acid (BCAA) can be used by your body as the building blocks for muscle and protein. Consuming BCCAs can also reduce post-workout fatigue by 15%, according to some studies. [2] [3]
- Glutamine
Glutamine is building block of protein and a great supplement to build muscle. It has been associated with an improved muscle strength and mass. Some studies have also proven that taking glutamine supplements can reduce muscle soreness and enhance recovery after intense exercise. [4]
- Fish Oil
Fish oil supplements can increase the rate of muscle synthesis while decreasing its degradation. By consuming these supplements, you can easily push the muscle-building balance in your favor.
Top 5 Weight Loss Tips for Mesomorphic Body Types
Following are the top 5 weight loss tips for mesomorphic people looking forward to lose weight.
- Eat More Protein
Mesomorphs naturally respond better to diets with high protein content. Including protein such as eggs, fish, lentils, beans, and Greek yogurt will also help with muscle building and repair.
While all body types need carbohydrates, protein and fat, mesomorphs seem to respond better to higher-protein diets. We have found that mesomorphs respond best when their plates are divided into thirds: one-third protein, one-third vegetable (or fruit) and one-third whole grain (or healthy fats).
- Say No to Processed Foods
It is quite easy for mesomorphic bodies to gain weight. Therefore, it is wise to avoid processed foods like cakes, biscuits, fries, etc. as they contain empty calories and do nothing for your body except increasing weight.
- Focus on Carbs
Carbohydrates are an important constituent of a mesomorphic diet. They not provide energy to your body but also help trigger glycogen synthesis in muscles after a workout session. Some good sources of carbs include fruits, vegetables, quinoa, and brown rice. Be sure to consume the proper amount of carbs for overall nutritional balance.
- Eat Healthy Fats
Eating healthy fats like nuts, seeds, avocados, and coconut oil will accelerate weight loss. Additionally, these fats will also increase satiety and decrease inflammation. [5]
- Stay Hydrated
Water is an essential component for proper growth and working of the human body. It helps drive metabolic processes and provides optimal conditions for metabolic enzymes to function. So make sure to stay hydrated by drinking 8 glasses of water every day.
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