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Hello everyone.
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Here is the new video.
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Today, we will talk about
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different body types.
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Whether your purpose is to build muscles,
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weight gain,
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weight loss or general fitness.
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It is important to know
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what is your body type.
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Because we all have
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different genetics and different bodies.
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If you know what is your body type
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then you can easily
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plan your diet and workout schedule
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And you can achieve your dream body.
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Let’s start the video.
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00:54.2
Let’s talk about the three body type
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Ectomorph, Endomorph, and Mesomorph.
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Now, I will tell you about
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the features of these three.
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So that you can find out
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in which category you fall.
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First, we will talk about Ectomorph.
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01:15.3
These types of people are generally tall,
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slim with longer limbs.
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They have high rate of metabolism
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And they find it
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difficult to gain weight and build muscle
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because these people have
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low myozenin production.
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Myozenin is important for your muscle development.
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Due to low myozenin
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these people have difficulty
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in doing intense training or tough training
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01:51.2
because of which
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they cannot gain muscle easily.
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These people have to do hard work
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for achieving their goals.
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Whenever they start doing muscle building,
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only their limb muscle got build.
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Second is Endomorph,
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these people are generally short,
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are heavy, shoulder narrow
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and their hip and tummy are heavy.
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Their tendency to gain is very high,
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they gain weight even they are eating less.
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02:28.1
They struggle to lose weight
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But naturally they are powerful,
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they have good strength
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so they can lift weight and can be power lifter.
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02:41.8
Third body type is Mesomorph,
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these people have perfect balance between
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fat and muscle.
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These people can gain muscle easily
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and also, they can reduce weight easily too.
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These people can easily
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make the kind of physique they want
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and they get the result fast.
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It simply means that,
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they don’t have to struggle, too much with their bodies.
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After all this, you may have got an idea
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that which kind of body type you have.
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Now we will talk about,
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in accordance with your body type
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what kind of workout and diet you must stick to.
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03:24.0
So, the people who are ectomorph
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doesn’t need to do a lot of cardio
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because they already have fast metabolism
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but it doesn’t mean they stop doing cardio
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Because cardio is good for your heart health.
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03:41.6
And if you do cardio,
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there will be better oxygen supply in your body
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due to which your performance gets better.
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Now, how much cardio these people have to do.
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So, they should do low intense cardio
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for 15-20 mins twice a week.
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If we talk about string training,
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then they should do heavy lifting
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Focuses on compound movement
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rather than isolation.
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Compound movement means squats,
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weight lift, bench press, push-ups, etc.
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Whenever you do work out
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6-10 repetition is ideal for you,
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Keep rest between sets longer
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And in every week 3-4 strength training sessions
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will be good for you.
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If we talk about diet,
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it doesn’t matter how much these people eat
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they don’t gain fat easily.
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But it doesn’t mean
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you will eat a lot of junk food
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If you will continue
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to eat junk food for long period
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you will gain belly fat
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and your other body part will remain slim.
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These people have to
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be in surplus by 600-800 calories
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But keep in mind that
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eat as healthy as possible.
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Whenever you plan your diet
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there must be good amount of protein
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with more quantity of carbohydrates
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But keep in mind that
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whatever carbohydrate you will have
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that must be healthy.
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Now, we will talk about endomorph.
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As you know
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these people gain fat so fast
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but it doesn’t mean
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you will run on treadmill all day
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and do long cardio session.
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These people will get benefit
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HIGH INTENSE INTERVAL TRAINING.
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They have to do consistently 4-5 sessions
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of HIIT per week.
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They should do
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heavy to moderate strength training
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These people should do mixture of compound and isolation.
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The repetition will be 12-15
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and whenever you plan your session
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add drop sets
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and super sets in it
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But rest between sets will be less.
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These people have to do consistently
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5 days a week strength training.
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In their diet they have to keep less calories
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and ideal calory intake will be
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but few people take very less calories
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which is sometimes less than 1000 calories,
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don’t do it because
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it will reduce their energy level
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and they will not do training properly
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even their metabolism will get slow.
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These people have to intake quantity of protein
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and good fat in a good amount
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and take carbohydrate in less quantity.
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Now if you are taking less carbohydrates
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you will have to
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eat moderate amount of fruits.
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Now we will talk about
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06:53.5
mesomorph, the luckiest body type.
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These people don’t have to do high intense cardio
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nor low intense.
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They should do moderate base cardio
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and don’t do it everyday.
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If you will do it on alternative days
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it will be helpful for you.
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In strength training, they should do
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moderate to heavy training.
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If you are doing heavy lifting,
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4-6 repetitions will be good
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and when you are doing moderate
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lifting 15-20 repetitions will be good.
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You will get best results
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from strength training when you
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are doing it 4-5 days a week.
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Their calories intake must be on a higher side,
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2500 calories would be ideal for these people
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in which 50% calories must be from carbohydrates,
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35% calories from protein
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and 15% from fat.
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Here we have talk about three types of body
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But so many other people
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are mixture of two body types
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like ECTO MESO
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and ENDO MESO.
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In this you will see which one is dominating
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and then plan accordingly your diet,
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lifestyle and workout.
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I know genetic thing plays an important role
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and not everything is in your hand
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But by consistent diet, workout
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and healthy lifestyle you can achieve your goals.
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With this we are ending our video.
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I will continue to make informational videos for you
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And will come here again for you all.
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Please do let me know in the comment box
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how you have liked this video.
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Till then good bye.
