Determine your body type, physique.

When developing your own nutritional plan, as well as training, you need to apply an approach that was created by nutritionists in the last century. An individual diet is selected according to the type of physique. It depends on the genotype, genetic prerequisites that determine the phenotype, body structure, in the end. Once you have managed to lay the foundation for development, be sure to try to highlight your specific tasks, while using the characteristics of your own body.

There are 3 basic body types. These are somatic types. Study and highlight which one do you belong to?

Ectomorph (asthenic type)… This is a slowly growing type, and these are the characteristics that apply in this case. The body is thin, the bones are thin, long limbs and a short torso. It is extremely difficult for such people to gain weight due to the rapid metabolic process. But, they are very energetic and have excellent reactions. With regard to strength endurance, it is very small. Recovery after prolonged exercise is slowed down, although aerobic endurance is often quite high. Very often, excellent results are achieved in gymnastics, running, karate, fencing or boxing.

Mesomorph (normosthenic type)… The skeleton is wide and the natural shape of the torso resembles an inverted triangle. Weight gains more easily than ectomorphs. There are very powerful prerequisites for the development of muscles. This type is a natural born athlete. Both aerobic endurance and strength endurance are very well developed and have good recovery capacity. In almost all sports, this type shows itself perfectly. Especially where the requirements are for the optimal combination of all characteristics – hockey, basketball, football and bodybuilding.

Endomorph (hypersthenic type)… This type has a dense body structure, wide bones, short limbs. This type has a great tendency to accumulate fat, so endomorphs more than other types should pay special attention to their diet. Even in spite of these factors, they have a very high ability to build muscle, which contributes to very high strength endurance, but their aerobic endurance is not so high. Recovery after stress goes very quickly. And my favorite sports are wrestling, weightlifting, and other sports where you need to develop maximum strength.

Intermediate types are often found, for example, mesomorphs with an ectomorphic bias. These types are described in great detail in the book “BEEF IT ”by Robert Kennedy, where he proposed to carry out a classification with a point estimate. This approach is very reasonable, although it requires several anthropometric measurements.

When your type is determined, also pay attention to the composition of the diet. The closer your body is to the endomorphic type, the more stringent the restrictions on carbohydrates and fats will be. And, on the contrary, some excess will not harm ectomorphs at all, since a fast metabolism allows you to get rid of, for example, the consequences of a stormy feast in a couple of days. Of course, such joys in life should not become very frequent.