As a certified personal trainer and performance fitness coach, qualified nutrition coach and online trainer, I inspire to help, educate and encourage people around the world to become a healthier version of themselves through my online programs. In my opinion, eating according to how your unique body reacts to nutrients is the key to a healthy diet for you. This philosophy is what I base my “4-week-Nutrition Transformation program” on. I want to teach people more about their bodies so that they can chose foods that are best for them specifically. There is no one-way street that suits everyone. You need to have a comprehensive understanding of your own body; be able to listen to your body’s needs, understand portion sizing, recognize what foods are healthy and which ones aren’t and comprehend the fundamentals behind diet strategies. Then you can start altering your diet to suit your body, your needs and of course your goal. An important factor to understanding you is to figure out what body type you have.
What is your Body Type?
We are all different from each other and react differently to training and nutrition. If you are more curvy- following your skinny, lean friends diet and exercise regime might not be the best for your body’s needs. Your body is unique in every way- however, we can stereotype traits in bodies and categorize them into body types. The most used body type system today is the “Heath-Carter anthropometric somatotype system” which focus on fat, muscle and a body's capacity to change with physical activity. This system breaks down all the unique body types into three main stereotypes: The Ectomorph, the Mesomorph and the Endomorph body type.
Your body type can be calculated with the help of skinfolds, measurements and weight. In my “4-week-Nutrition Transformation program” on. I have a body type test that you can do if you are unsure. However, most people will know their body well enough to find out which one of the three body types is the dominant one for them- although you are most likely to have qualities from several body types.
What to eat and how to train in accordance to your body type?
ECTOMORPH – “THE SKINNY MINNY”
Celebrity Ectomorphs: Kendall Jenner, Kate Moss, Cameron Diaz
What is an ectomorph?
An ectomorph person is naturally skinny with long limbs. They have a smaller bone-structure (skinny wrists, skinny ankles, etc.). As they tend to have a high metabolic rate, they lose fat easily and they find it harder to put on muscle. These people are often a bit hyper and excessively frigidity (which increases their NEAT – non- exercise activity thermogenesis) – which contributes to that fast metabolism). They are often quite picky eaters but can often eat a lot without seeming to put on weight. These people are often quite high in cortisol and should look for ways
Training recommendations for an ectomorph
An ectomorph naturally lack muscle and strength. To attain a more fit look they need to concentrate on adding intensity to their training through compound exercises like squat variations, lunges, deadlifts, kettlebell swings etc. and adding in weights to their training. Do not be afraid to lift weights! It will not make you look bulky! Ectomorphs won’t need much cardio to remain slim so keep this to low- maximum two days of LISS, circuit training or similar.
Do resistance training about 3-4 days/week and allow more rest time in between sets. Progressive overload (when you increase weight load from week to week) will be a key aspect of an ectomorph’s workout to keep on challenging oneself and keep building strength. Also, for an ectomorph, it’s important to try to keep stress levels low as high cortisol levels can be disadvantageous for building muscle.
Ectomorph diet recommendations
Diet wise, ectomorphs will usually have to eat a lot to put on muscle. They usually tolerate carbohydrates well, so these people should not be carbohydrate shy when trying to reach their body goals. Try and pick fresh and real food alternatives rather than processed carbohydrate variants. A keto (no carb, high fat) diet is not recommended for the typical ectomorph.
MESOMORPH- “FIT & FABULOUS”
Celebrity Mesomorphs: Gigi Hadid, Halle Berry
What is a mesomorph?
The mesomorph somatotype is a commonly desired body type. Mesomorphs are genetically blessed, they are naturally more toned looking and respond well to training. They are naturally strong and muscular and gain muscle easy and lose fat easy. They are known to have a narrow waist but broader shoulders than the ectomorph body type.
Training recommendations for a mesomorph
Variation is the key for you! A diverse exercise program suits a mesomorph person well with both cardio and strength training. Since they are naturally muscular and hold on to muscle mass well this mass will help them burn more calories, even at a resting state. A mix of high-intensity, low intensity steady state cardio and strength training can be quite an effective training approach for a person with a dominance in the mesomorph body type.
Nutrition for a mesomorph
Again- variation! Mesomorphs usually do quite well on a mixed diet (lean proteins, healthy fats and carbohydrates) and have a moderate carbohydrate tolerance. Depending on where the person sits on the scale of the somatotype system and depending on the individual, they may respond better to either fats or carbohydrates. It’s important to listen to one’s body.
Celebrities like: Kim Kardashian, Beyonce
What is an endomorph?
An endomorph body type is usually a larger curvier figure. They are quite commonly a stocky build and their bodies hold onto fat well and find it hard to lose. Their chest is wide and bones may be shorter.
Training for results
An endomorph will need to adopt a new lifestyle to lose fat and keep it off. Strength training will aid in the muscle-to-fat-ratio which quicken the metabolism. The more muscle one has compared to fat the more calories the person will burn, even at rest. So don’t be afraid to lift some weights in the gym! For resistance training- allow little rest time in between sets. To burn more calories and to engage your heart; do cardiovascular activities.
Nutrition for an endomorph
Endomorphs should generally lower their carbohydrate intake and consume carbs only around training or as a carb backload approach. They usually respond better to a diet higher in fats. Endomorphs are prone to inflammation in the body- and should be especially careful with consuming inflammatory foods.
Anti-inflammatory foods vs Inflammatory foods
(Eat plenty of this)
Fish (especially oily fish like salmon and mackerel)
Leafy green vegetables
Spices and herbs
High fibre foods
Wholefood carbs (vegetables and nuts)
Brightly coloured fruit and vegetables
Inflammatory foods (Limit these)
Vegetable oils (excluding olive, coconut and cocoa)
Meat (especially red meat)
Refined carbohydrates (white flour, white rice, corn and rice cereals)