2023 Author: Jessica James | [email protected]. Last modified: 2023-05-21 03:31
Preparation for losing weight is now as important as the process itself: we finally realized this. Have you decided to start the path to changes in the body? Then check-up your body first to make sure all functions are working like clockwork. And then define your self-type. Understanding your body type will help you choose a diet and a set of workouts that will lead to results.
The classification of the body according to self-types is the most popular at the moment, it was invented by the famous American physician and psychologist William Sheldon in the 1940s. The point is that the shape of the figure is predetermined from birth. This is why it is very difficult for someone to gain weight, and for someone to lose it. According to Sheldon, there are three types of people - ectomorphs, mesomorphs, endomorphs. And a certain way of life suits everyone.
“Each person is naturally endowed with the characteristics of the body structure, varying degrees of endurance, unique muscle structure and the ratio of muscle and adipose tissue. And all this is determined genetically. It is interesting that this or that type of figure tells us how the body reacts to food, physical activity and what are the characteristics of the sympathetic nervous system,”says Andrei Nevsky, nutritionist and founder of the Comfortable Weight Loss School.
I agree with him and Anna Nesterova, Head of Scientific Information and Learning Schools perfect body #Sekta.
“In the @sektaschool online courses, we encouraged students to try out a nutritional and workout plan by body type. And we came to the conclusion that understanding your body type really helps to assess what goals can be achieved and how much effort will have to be made for this,”Anna shares her experience. She also adds that most often our figure is a set of several types, but always with the dominance of one. The main task is to determine the dominant type and try to adjust the nutrition and training plan taking into account your characteristics.
What are self-types
Ectomorphs
Body type: Most often a small amount of fat, muscle and bone mass.
Features: usually more mobile, more active, more artistic, more youthful. Greater mobility of the nervous system again helps them to spend more energy and lose weight. thin (even bony), tall people. Often, their bodies contain small amounts of fat, muscle and bone mass.
The main task: such people lose weight easily and quickly, therefore they are more often faced with the task of accumulating muscles.
Action plan
Nutrition
Anna Nesterova, Head of Scientific Information and Teaching, School of Ideal Body #Sekta:
“Ectomorphs are people with an active metabolism. Their diet should be dominated by carbohydrates - 55%. Adequate amounts of cereals and whole grains will help maintain the shape. At the same time, proteins and fats should not be reduced below 25% and 20%, respectively."
Approximate diet for the day:
- Two carbohydrate meals (based on cereals or whole grains)
- Protein meals (meat, poultry, fish, legumes, dairy products, or eggs)
- Protein-carbohydrate meal
- Vegetables and herbs (add to each dish)
- Healthy fats (oils, nuts, seeds)
Workouts
Vadim Guryev, trainer of Encore Fitn ess
“It's worth paying attention to intense strength training 2 to 4 times a week. Each workout can focus on a specific muscle group. For example, on some days to do exercises for the legs and buttocks, on others - to work with the press and back."
Mesomorphs
Body type: normal physique with a predominance of muscles.
Features: Easily build muscle, although it can sometimes suffer from lower body fat.
The main task: they gain excess weight faster than ectomorphs, so they need to monitor their diet and not skip workouts.
Action plan
Nutrition
Anna Nesterova, Head of Scientific Information and Teaching at the #Sekta Ideal Body School
“It's important for mesomorphs not to overeat or starve. Meals should be balanced - 40% carbohydrates, 30% proteins, 30% fats."
Approximate diet for the day:
- Two carbohydrate meals (based on cereals or whole grains)
- Two protein meals (meat, poultry, fish, legumes, dairy, or eggs)
- One meal with vegetable fats (such as a salad with nuts or cheese)
- Vegetables and herbs (add to each dish)
Workouts
Vadim Guryev, trainer of Encore Fitn ess:
“You can engage in completely different areas of training 3-4 times a week. It is worth relying on those goals that you would like to achieve. If you want to lose weight, you should pay attention to cardio, and then consolidate the result with a combination of strength exercises. Stretching exercises that will make the body more flexible are also always helpful.
Endomorphs
Body type: rounded physique with excess fat. Also, these people have a wide bone, a large total body weight.
Traits: Leisurely, being overweight can make it difficult to maintain an active lifestyle. There may be skin problems: stretch marks, cellulite.
The main task: due to the fact that fat accumulates very quickly, these people need to pay special attention to their diet - to calculate the calorie content of foods, not to lean on fatty and sweet foods. Sometimes it may seem that losing weight is unrealistic, but it is not. Good nutrition and exercise can help you look slimmer and maintain your weight.
Action plan
Nutrition
Anna Nesterova, Head of Scientific Information and Teaching at the #Sekta Ideal Body School
“Endomorphs need relatively few carbohydrates - their bodies use energy from fat much better. Stick to a ratio of 25% carbs, 35% protein, 40% fat."
Approximate diet for the day:
- One carbohydrate meal (based on cereals or whole grains)
- One protein-carbohydrate meal (with added meat, poultry, fish, legumes, dairy products, or eggs)
- Two protein-fat meals (for example, legumes with vegetable oil or sea fish, tuna or salmon salad)
- One meal with healthy fats (oils, nuts, seeds)
- Vegetables and herbs (add to each dish)
Workouts
Vadim Guryev, trainer of Encore Fitn ess:
“You should pay attention to aerobic directions. Lifestyle is also important: you need to walk more, if possible, do not use the elevator. It would be nice to introduce active sports into your life on a regular basis - swimming, light jogging. You need to be the most active person, not to allow yourself to be lazy."
