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Of The 3 Body Types You Are: ECTOMORPH

Your body type matters most people are a blend of two body types, with one being more dominant. Your body type is determined by both your skeletal frame, body composition which is your natural propensity to be more muscular or store more fat.
Knowing the dominant aspects of your body type may help you meet your diet and fitness goals.

Ectomorphs tends to have a lean build, long limbs, and small muscle bellies, they naturally have a higher insulin sensitivity to process carbs. Although they appear skinny, they can actually have higher body fat than one might expect.

Ectomorphs have a difficult time putting on muscle mass because their metabolism has a tendency to run higher than other body types.

How to Train & Diet

Diet & Metabolism

The calorie needs of a mesomorph body type are slightly higher than the others, due to their higher ratio of muscle mass. Muscle weighs more than fat and requires more calories to maintain. 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) and focusing on the following food groups:

1. Protein (on one-third of the plate) fuels muscles and can help with muscle repair. Good choices include eggs, white meats, fish, beans, lentils, and high-protein dairy, like Greek yoghurt.

2. Fruits and vegetables (on one-third of the plate) are part of a healthy diet for all body types. Choose whole fruits and vegetables with skins instead of processed varieties that contain added sugar or salt. Whole produce contains fibre, antioxidants, and phytochemicals that help support a healthy immune system and muscle repair.

3. Whole grains and fats (on one-third of the plate), such as quinoa, brown rice, and oatmeal, help fill the stomach and round out meals. Fats are just as important, but it’s choosing the right ones that matter. Good choices include coconut or olive oils, avocado, and nuts and seeds.
To determine your caloric needs, please refer to your body scan results that take into account body fat percentage and somatotype.

Fitness Goals

Certain exercises can help mesomorphs either bulk up or lean out.

Cardio Training
Achieving a lean physique for a mesomorph requires consistent cardio sessions to avoid putting on too much fat. Incorporating 30 to 45 minutes of cardiovascular exercise three to five times a week should become a regular part of the exercise routine.
Mesomorphs who carry less body fat can decrease their cardio sessions to twice a week. For optimal results in lowering body fat, cardio interval training or high-intensity interval training (HIIT) is recommended two to three times a week, along with one to two sessions of steady-state cardio. Interval training involves alternating bursts of intense activity followed by intervals of lighter activity.
Adding in a couple of steady-state cardio or continuous aerobic training may not burn as many calories as HIIT, but it’s not as hard on the body and allows you to avoid overtraining. It also decreases your risk of injury, while still improving your aerobic base.
* Check sample 30-minute HIT Workout BSAWell App

Weight Training
Mesomorphs are naturally strong because their muscles are thick and dense. Lifting moderate-to-heavy weights, with limited rest in between sets, five days a week is ideal to stimulate muscle growth.
Perform eight to 12 reps of three to four exercises for each muscle group. Complete at least three sets of each exercise and rest 30 to 90 seconds after each set. Switching up your weight training routine by using higher reps with lighter weights, adding in body-weight exercises and techniques such as supersets and circuit training, can encourage strength and stamina without building muscle mass.

Where To Start?

Understanding and reviewing your diet is a must before starting any body transformation. Objectively evaluate your daily food intake by keeping a food journal for at least a week. Keep track of each little snack and you will be able to see what can be improved. make sure you eat a balanced diet with plenty of fruit and vegetables as well as the three macronutrients protein, carbohydrates, and fat. . Do this and you can think of your body transformation goals – make them achievable and don’t be too strict on yourself.  Your BSAWell App can help you get started organised.

Keep Motivated!

Too often we get frustrated by focusing on a specific number on the scale, or even a task we must do to reach our goal (like working out), which is a pretty quick way to zap your zest.
Concentrate on your mood after you’ve eaten a healthy meal or how you feel after a great workout—weight-loss motivation doesn’t always have to come before an activity, If you focus on how you feel each time you exercise, you’ll get all the benefits of burning calories, plus the reinforcement of remembering how good it felt to do it, which should increase your motivation to do more.
Think about your motivational background: do you perform best in a quiet environment or do you need music or a TV show to keep you motivated during the training sessions? Choose what is best for you!

Crush Your Wellness Goals

Our BSAWell App will support every step of the way

 

At Home Workout

Your home training session may vary depending on your goal, physical level, availability and many other factors. The average home workout should last for 45 min-1 hour (maximum), has to be at least 4-6 times a week. Remember one thing: the more dedicated you are, the greater results you are going to achieve.
The best exercises for body transformation are the ones that involve the whole body.

To Boost Your Treatment Results!

20 Minutes treatment (add-on) often combined with another treatment

 

Pressotherapy

Lymphatic circulation

Electro Therapy

Muscle toning

Mineral Light

Cellulite reduction

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Digestive Health & Detox Support

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Before & Afters

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Aftercare Advice

Prep & Post-treatment recommendations and steps that can be taken to achieve optimum results. 

Free BMI Calculate

Explore this simple tool to calculate your body mass index (BMI)  for both men and women.