Rachael Attard Lean Legs Program – Wednesday Week 4
Have you heard of a mesomorph? An ectomorph? An endomorph? I had not until I discovered Rachael Attard’s Lean Legs Program. If you are familiar with her program (or others that have a similar approach), then you will have heard of these terms, which relate to your body type. I’d never really thought about different workouts for different body types, and I was pondering this further on the treadmill this morning.
And speaking of the treadmill, my muscles are feeling sooo much better today! I did over an hour of walking and even upped the speed a little for 10 minutes. I’ve also been keeping up the stretching and proper warm up and cool downs. Yay feeling fitter!
Best diets and exercise for endomorph, mesomorph and ectomorph
Today I want to talk about the best diet and exercise for each body type, or more so, how each body type responds to different diet plans or workout routines. The best diet and exercise will always depend on YOUR goals and what health looks like to you.
Ectomorphs, mesomorphs and endomorph female body types can respond differently to the same diets and workouts which is why it’s important to know. This way you can decide if the training and diet plan you are following will help you get the weight loss or toning results that you want. The three possible body types for human beings were initially published by William Sheldon in 1954.
What is an endomorph female body type?
Endomorphs generally have a more pear-shaped figure and can struggle to lose weight easily. They can also build muscle quite quickly and gain bulk.
Wellnessed talks about the endomorph diet, designed to suit the endomorph female body-type. The diet is higher in protein and lower in carbs as endomorphs can tend to struggle with burning excess calories. It specifies approximate macronutrient balance designed to help lose weight or maintain results.
Because of this, exercises for endomorph body type really depend on your goals. If you want to build muscle then endomorphs can respond well to weight training. If you want slim down, endomorphs may respond best to full body workouts including low weight resistance training and lots of power walking.
What is a mesomorph
A mesomorph, according to Sheri Cyprus at the Health Board has a more athletic, muscly build and are generally well proportioned. Mesomorphs can put on weight easily but they can also burn it off quite quickly as well.
Best training for mesomorph
Mesomorphs are able to exercise regularly to keep in shape. They can put on some muscle with high intensity exercise or weight training. If you are a mesomorph, the type of training you do can impact your body shape. Rachael Attard has a great article with loads more information about training and diet for mesomorphs.
Diet for ectomorph
Generally, ectomorphs are naturally slimmer and do not put muscle on easily. They can also burn fat quickly and have fast metabolisms. Ectomorphs may want to build lean muscle and tone up as sometimes they can appear slim but have a high percentage of body fat. An ectomorph diet would likely still needs to be healthy to achieve these goals – consuming enough calories and enough carbohydrates.
Ectomorph workouts also depend on what your goals are! Ectomorphs may be more genetically suited to cardio and endurance type training which is perfect if this is what you love doing and want to excel at. Also, if you do have some weight (fat) to lose (sometimes held around the middle) then cardio can help with this.
Otherwise the focus is on strength and resistance training build some muscle and get a toned, strong body. Nicolle Harwood-Nash has put together a free example ectomorph full body workout using gym equipment over at The Workout Digest.
Some females may also be a mix of two body types – an ectomorph/mesomorph or a mesomorph/endomorph which can make it a little trickier to work out the best training and diet plan for your body type!
Sometimes you just have to try a program for a while and see if it gives you the results you want, and if not – tweak it a little. Knowing your body type (endomorph, mesomorph, ectomorph or in-between) is important to know, but there are still many other factors in the mix that impact what results you can get on a diet of fitness plan!
Are you exercising and eating correctly for your body type? Try Rachael Attard’s body type quiz to find out what body type you are.
Frequently Asked Questions
Here are some great tips you might now know for how to drink more water, and some cool facts about staying hydrated
Calorie counting, counting macros or not counting it all – read this to help you decide the best approach to reach your fitness goals.