Interval training involves alternating bursts of intense activity followed by intervals of lighter activity.Īdding in a couple of steady-state cardio or continuous aerobic training may not burn as many calories as HIIT, but it’s not as taxing on the body and allows you to avoid overtraining. For optimal results in lowering body fat, cardio interval training or high-intensity interval training (HIIT) is recommended two to three times a week, along with one to two sessions of steady-state cardio. Mesomorphs who carry less body fat can decrease their cardio sessions to twice a week. Incorporating 30 to 45 minutes of cardiovascular exercise three to five times a week should become a regular part of the exercise routine. Add ice cubes, one at a time, and continue to blend until shake reaches a desired consistency.Īchieving a lean physique for a mesomorph requires consistent cardio sessions to avoid putting on too much fat. Place all ingredients, except ice, into a blender and blend until smooth. 1/2 cup canned pumpkin (not pumpkin pie filling)ġ.1 cup unsweetened vanilla almond milk or rice milk.Try our Pumpkin Pie Shake (from our breakfast cookbook, No Excuses! 50 Healthy Ways to ROCK Breakfast!) for a nutritious and delicious pre- or post-workout meal that's perfect for mesomorphs. However, mesomorphs gain weight just as quickly if their eating plan contains too many calories from high-sugar foods. Mesomorph body types often can lose weight quickly when following a meal plan that is higher in protein and lower in carbohydrates, and when they are getting plenty of exercise. Healthy fats, such as nuts, seeds, avocado, coconut oil and olive oil, round out a healthy diet as they contain inflammatory compounds and help promote satiety. Choose seasonal and colorful fruits and vegetables, and make sure to choose organic if it is one of the Dirty Dozen. These carbohydrate examples provide belly-filling fiber as well as antioxidants and phytochemicals that help repair exercise-induced muscle damage. Mesomorphs should mix up their carbohydrate choices to include vegetables, fruit and whole grains, such as quinoa, brown rice and oatmeal. Excellent protein sources include eggs (whole or whites), chicken, turkey, fish, beans, lentils, Greek yogurt and protein powder.Ĭarbohydrates are just as important, as the body requires glucose for energy production as well as glycogen resynthesis after exercise. Including small amounts of protein in every meal helps with muscle repair and building. We have found that mesomorphs respond best when their plates are divided into thirds: one-third protein, one-third vegetable (or fruit) and one-third whole grain (or healthy fats). While all body types need carbohydrates, protein and fat, mesomorphs seems to respond better to higher-protein diets. Muscle weighs more than fat and requires more calories to maintain. The calorie needs of a mesomorph body type are slightly higher than the others, due to their higher ratio of muscle mass. While mesophorhs are genetically inclined to build muscle, if your goal is to stay lean and slim, concentrating on diet and cardio is imperative. However, mesomorphs are prone to weight gain and need to focus on diet and a well-rounded training program to achieve a lean physique. Male and female mesomorphs looking to build muscle have a genetic jump-start in reaching their goals. Of the three body types, mesomorphs are the best for bodybuilding as they are naturally strong and can lose or gain weight easily. They are well-proportioned with wider shoulders and a narrow waist, and typically have low body-fat levels. This article focuses on the mesomorph body type.Ĭharacterized as naturally muscular with a moderate frame, mesomorphs have medium-sized bone structures. Most people are a blend of two body types, with one being more dominant. There are three body types: mesomorphs, endomorphs and ectomorphs. To reach your fitness goals, it’s best to start with the basics and to know your body type.ĭifferent body types require different diet plans and training methods. If you answered “yes” to either of these questions, you might be eating and training for a body type other than your own. Have you been killing it in the gym, but aren’t seeing the results you want?ĭo you eat a varied and balanced clean diet, but feel frustrated about not attaining your physique goals?
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