Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results
You're not imagining things.
Some people have it way easier when it comes to weight loss. And some people have it way easier when it comes to muscle building, or maintaining weight.
Some people are naturally skinny, naturally heavier and naturally muscular, and some have naturally fast metabolisms.
You see, there are actually 3 distinct human body types, and there are various genetics that play a role in our body's shapes and processes.
These varying body types and genetic backgrounds end up playing a major role in whether it's difficult or easy to lose fat and gain muscle.
Here are the 3 types:
Type 1 - Ectomorphs: We've all met someone like this. Ectomorphs are naturally thin, agile and often tall, lanky people. These are the guys and gals who, no matter how much or little they eat, seem to gain no weight at all.
Type 2 - Endomorphs: These are the guys and girls whose bodies are extraordinarily skilled at storing fat, and have the hardest time keeping weight off. (Most overweight/obese types, myself included, are natural endomorphs.)
Type 3 - Mesomorphs: Mesomorphs naturally maintain a larger muscle mass. For these "blessed" types, fat loss is easy, and muscle gain is quick. They tend to be more athletic than the majority of people, but not necessarily thin.
The good news is that no one is "stuck" because of their body type.
Endomorphs can become thin, and ectomorphs can become muscular. The best thing we can do for ourselves is to learn/understand our body type. In doing so, we can help custom tailor a diet and exercise routine that provide the best results in the shortest amount of time.
If You're an Ectomorph (Carb Type):
A lot of people think being an ectomorph is a great thing due to the fast metabolism and natural "skinny-ness". But if you're an actual ectomorph, you know you have tons of trouble gaining weight and building muscle.
Anyone who eats an excess of calories can gain weight (and build muscle when diet is
complemented by exercise), but ectomorphs often have to eat specific high-calorie foods (generally starchy carbs) or their body just won't stay hungry enough to be able to ingest a substantial amount of calories.
Due to their higher carb tolerance, ectomorphs are often called "carb types".
The genetic elements that make ectomorphs thin are the same that make weight-gain and musclebuilding difficult. As a result, the genetic makeup severely limits the amount of muscle your body can maintain. So you can build muscle, but you're unlikely to ever look like Arnold Schwarzenegger (unless you are rigorous with your dietary intake, day in and day out, year after year).
- Body shape - Thin arms/legs, Narrow shoulders and hips, high forehead
- Examples - Edward Norton, Gisele Bundchen, Bruce Lee, Cameron Diaz
- Dietary/Hormonal Points - Fast metabolism and high carb tolerance
- Best results when eating higher carbs, moderate protein, and low fat
- Typical Dietary Ratios
- 55% Carbs, 25% Protein, 20% Fat
- Start at these numbers, and decrease calories gradually to burn fat.
- If fat loss is slowing, reduce calories by 5% every two weeks. It's best to reduce this percentage from carbs, but reducing from protein or fat usually works just as well for ectomorphs
- Never go below 15% or above 35% of fat as a percentage of calories.
If You're an Endomorph (Protein Type):
Endomorphs are naturally heavier people who will always be a little bit thicker and "pudgier" than ectomorphs or mesomorphs. This is generally attributed to their sluggish metabolism.
BUT, that doesn't mean they can't be sexy! Some of the most famous - and beautiful - people in the world are endomorphs.
Russell Crowe, Jennifer Lopez and Beyonce are all physically fit natural endomorphs, and there's nothing wrong with the way they look. (Seriously, we all know "Jlo" and Beyonce are HOT, and the little extra junk in the trunk definitely doesn't hurt!). If anything, they've just had to work a little harder than their counterparts to maintain a body size/shape that they're happy with.
If your goal is to have a low body fat percentage, you can definitely do it, but you've got your work cut out for you.
Endomorphs are often called "protein types" due to their lower carb tolerance and higher protein needs for successful body re-composition.
- Body Shape - High bodyfat %, pear-shaped body, round face, wide hips/shoulders
- Examples - Russell Crowe, Beyonce, Robin Williams, Kate Winslet, Jack Black, Oprah, Jennifer Lopez
- Dietary/Hormonal Points - Insulin/glucose levels can make or break us; lower carbs help us manage food intake and glucose spikes, leaving zero "excess" that would otherwise be stored as fat
- Typical Dietary Ratios
- 25% Carbs, 25-35% Protein, 40-50% Fat
- Start with a much lower level of carbs. The 25% mentioned is a great "maintenance" point, once insulin resistance/leptin resistance/inflammation and other issues are handled.
- I recommend starting at 50-75 grams of carbs per day - this will be low carb, but above the ketogenic threshold. When combined with adequate protein, your body will have a sufficient amount of natural glucose.
- Do not stay in the 50-75 carb range for more than 12 weeks at a time, without a 2-week break with higher carb intake.
- In the long-term, for maintenance and/or during heavy exercise phases, I would keep around 25% (and a maximum of 30%) of carbs as a percentage of calories.
If You're a Mesomorph (Mixed Type):
Congratulations! You swim in the deeper end of the gene pool. You have the body type of the best fitness models and bodybuilders in the world.
You have a great metabolism, great bones, you're naturally lean (not skinny, like an ectomorph) and naturally muscular (not "thick" like an endomorph.)
If you're a mesomorph, you're probably not reading too many books on how to lose weight - after all, if you keep up even a modicum of exercise and diet, you've got a body most of the rest of us would kill for.
However, there are, in fact, mesomorphs out there struggling with their weight because of the typical American diet. Take this to heart. You don't have to work anywhere near as hard as ectomorphs and endomorphs to get the body of your dreams, but if you're a few pounds above where you want to be, you'll have to put in some effort!
- Body shape - Wide shoulders, narrow hips, muscular body/low body fat, square jaw
- Examples - Michael Jordan, Madonna, George Clooney, Halle Berry
- Dietary/Hormonal Points - fast metabolism and great nutrient partitioning; strong levels of testosterone and growth hormone; unhealthy foods may not cause subcutaneous (visible/under the skin fat), but can quickly cause visceral, "hidden" fat surrounding the vital organs
- Typical Dietary Ratios
- 40% Carbs, 30% Protein, 30% Fat
- Start at these numbers, and decrease calories slightly to speed up fat loss
- When decreasing calories, start by cutting carbs. In the long-run, though, mesomorphs can get by with cutting calories from any source.
- Generally, try to keep carbs no lower than 20-25% of daily calories
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.