Do you gain weight easily and have difficulty losing it? This is characteristic of the endomorphic profile. Test 3: Look at your natural silhouette Observe your body without sport or strict diet: Are you very thin with few curves? This is a sign of an ectomorphic profile. Are you naturally muscular with defined shoulders? This is typical of the mesomorphic profile. Are you curvy with generous curves? This is characteristic of the endomorphic profile. Ectomorph: how to adapt your sport and diet Your characteristics: You are naturally slim , with a fine bone structure . Building muscle requires more effort from you than from others. If you skip a meal, you lose weight quickly. Your metabolism burns everything you eat. The sport that suits you: Short but intense weight training (3-4 times per week, 45 minutes maximum) Focus on basic exercises that work multiple muscles: squats, lunges, bench press, pull-ups, dips Avoid excessive cardio (it makes you lose weight and burns calories) Crucial rest between sessions (minimum 48 hours between two sessions of the same muscle group) Example workout: 4 exercises × 4 sets of 8-12 repetitions with heavy weights The diet that suits you: Eat MUCH more than you think: 3 large meals + 2-3 snacks per day Increase your carbohydrate intake: rice, pasta, wholemeal bread, sweet potatoes, oatmeal Maintain sufficient protein intake : meat, fish, eggs, legumes (1.6-1.8g per kilogram of body weight) Never skip a meal, even if you’re not hungry. High-calorie snacks : bananas + peanut butter, cottage cheese + dried fruit, tuna sandwich Examples of meals: Breakfast: 80g of oatmeal + 1 banana + 30g of peanut butter + 250ml of whole milk Lunch: 120g of chicken + 200g of basmati rice + vegetables + 1 tablespoon of olive oil Snack: 50g of almonds + 1 apple Dinner: 120g of salmon + 200g of wholemeal pasta
Recent Articles
The ring you choose reflects your personality.
Pecan Cream Pie
Cases are on the rise
