What body type are you? (Men only)
1. Your ability to gain/lose weight sounds more like
IN). I can’t gain weight easily, in the form of fat or muscle.
B). I can easily gain muscle and gain very little fat
vs). I gain fat easily, I may have some muscle tone, but it’s hard for me to get “shaggy”
2. My bone structure is
B). medium to large
3. I gain muscle
IN). Slowly, I look like a long-distance runner.
B). Easily, it’s easy for me to tear myself apart
vs). easily, but I rarely see myself torn
4. My body looks more like
IN). Short torso, long limbs, narrow chest and shoulders, long lean muscles
B). Large chest, long torso, solid lean muscles
vs). Short neck, broad stature, round face, smooth appearance.
5. As a child I was
6. In the sun I tend to
IN). burns easily
B). tan well
vs). burn then tan
7. If I go a whole week without exercising, I will
IN). Stay the same, or maybe lose a pound or two
B). stay the same
vs). weight gain
8. If I diet for a week without exercising, I will
IN). Lose weight
B). Lose a few pounds, but look the same
vs). still the same
9. I look mostly like
IN). A runner
B). a bodybuilder
vs). A soccer player
10. My fat/muscle ratio is
IN). Low fat / low muscle
B). Low fat / high muscle
vs). High fat / high muscle
mostly to – ectomorph
If you fall into this category, you are likely a thin, tall, and frail person who cannot gain weight easily. Since this site is about bodybuilding, I’m sure this is not the style you are looking for. However, not all hope is lost. People who are ectomorphs need to add more calories to their diets. Be careful not to add the calories in one or two large meals, because your body can’t use all of them for fuel to add muscle. It’s a better idea to spread these calories out over 5-7 meals a day. Also be careful about the types of food you are eating. It’s easy for people with high metabolisms to go out and eat fast food all the time, because it doesn’t affect their weight. But, when you’re trying to gain muscle, eating high-quality food counts just as much as when you’re trying to lose weight. You can have a fat intake of up to 30% of your diet, but try to get as much of it from quality fats as fish and vegetable oils. When it comes to exercise, ectomorphs should limit their cardiovascular activities and focus more on lifting weights. When lifting, you should aim for lower reps using heavy weights. Resting between sets is important, as is resting between workouts to give your muscles time to grow. The best exercises to do are heavy compound movements like deadlifts, squats, bench presses, and pulldowns. The main focus should be to put on dough and worry about definition a bit later.
mostly B – Mesomorph
If you fall into this category, consider yourself lucky. This is the ideal body type for bodybuilding. It is not extremely difficult for you to gain or lose weight, and you can quickly pack on muscle. People in this category should aim for 4-6 healthy, well-balanced meals per day. Your fat intake should be around 20% of your daily calories, and you should aim to consume 1 to 1.5 grams of protein per pound of body mass. Remember, just because you’re blessed with the ideal body type doesn’t mean you can sit around eating extra dessert and skipping workouts. As you get older and these habits take hold, you will begin to notice problem areas in your body and health issues. When you’re at the gym, you should strength train 2-3 times a week and do aerobic activities either daily or every other day. Since everyone is different, you need to prioritize your workouts in the best possible way for your own personal benefit.
mostly C – endomorph
If you are an endomorph, you are probably rather round or smooth looking. You can have muscles but you have very little tone. To achieve the bodybuilder look you want, it is extremely important to focus on both healthy eating and exercise. You will probably need to cut calories from your daily diet. Start by eating smaller portions, more frequently throughout the day (every 2-3 hours), about 4-6 meals a day. Eating your last meal 3-4 hours before bedtime is an easy way to cut calories and speed up weight loss. Be sure to eat plenty of lean protein and fiber-rich foods, such as beans, whole grains, brown rice, fruits, and vegetables. When it comes to exercise, you should be doing at least 30 minutes of cardio 5-6 days a week and strength training two to three times a week. Be sure to rest at least 2 days between your strength training workouts. You can focus on major muscle group exercises like dead lifts and squats, and you’ll also want to incorporate isolation exercises for more tone.
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