What type of body are you? (Men only)
1. Your ability to gain or lose weight is more like
TO). I cannot gain weight easily, in the form of fat or muscle.
B). I can gain muscle easily and gain very little fat
VS). I gain fat easily, I may have some muscle tone, but it’s hard for me to be “muscular”
2. My bone structure is
TO). Little
B). Medium to large
VS). Big
3. I gain muscle
TO). Little by little I see myself as a long distance runner
B). Easily, it’s easy for me to break
VS). easily but I rarely see myself torn
4. My body looks more
TO). Short torso, long limbs, narrow chest and shoulders, long, lean muscles
B). Big chest, long torso, solid lean muscles
VS). Short neck, large stature, round face, smooth appearance.
5. When I was a child I was
TO). Thin
B). Average
VS). Chubby
6. In the sun I tend to
TO). Burns easily
B). Tan well
VS). Burn then tan
7. If I work for a whole week without exercising,
TO). Stay the same, or maybe I lose a pound or two
B). Stay more or less the same
VS). Gain weight
8. If I diet for a week without exercising,
TO). Lose weight
B). Lose a few pounds, but it looks the same
VS). Stay the same
9. In general I think
TO). A runner
B). A bodybuilder
VS). A soccer player
10. My fat / muscle ratio is
TO). Low fat / low muscle
B). Low fat / high muscle
VS). High fat / muscle content
Answers:
Mostly A – Ectomorph
If you fall into this category, you are probably a tall, thin, and frail person who cannot gain weight easily. Since this site is all about bodybuilding, I am 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 calories to one or two large meals, because your body cannot use all of them for fuel to add muscle. It is a better idea to spread these calories over 5-7 meals a day. Also be careful about the types of food you are eating. It’s easy for people with a high metabolism to go out and eat fast food all the time, because it doesn’t affect your weight. But, when you’re trying to gain muscle, eating high-quality foods counts 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 the most quality fats like 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 so your muscles have time to grow. The best exercises to do are heavy compound movements, such as deadlifts, squats, bench presses, and pulls. The main focus should be to put the mass in and worry about definition a bit later.
Mostly B’s – 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 build muscle quickly. 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 for between 1 and 1.5 grams of protein per pound of body mass. Remember, just because you’ve been blessed with the ideal body type doesn’t mean you can loosen up by eating more dessert and skipping workouts. As you age and these habits take hold, you will begin to notice problem areas on your body and health problems. When you are in the gym, you should strength train 2-3 times a week and do aerobic activities daily or every other day. Since everyone is different, you must prioritize your workouts in the best way for your own personal advantage.
Mostly C – Endomorphs
If you are an endomorph, you probably look quite round or smooth. You may have muscles but you have very little tone. To achieve the bodybuilding look you want, it is extremely important to focus on both healthy eating and exercise. You will probably have 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. Having your last meal 3-4 hours before going to bed is an easy way to cut calories and accelerate weight loss. Make sure you eat plenty of lean protein and high-fiber foods, such as beans, whole grains, brown rice, fruits, and vegetables. When it comes to exercise, you should do at least 30 minutes of cardiovascular activity 5-6 days a week and strength training two to three times a week. Make sure to rest at least 2 days between your strength training workouts. You can focus on exercises for important muscle groups, such as deadlifts and squats, and you’ll also want to incorporate isolation exercises for more tone.
Bodybuilding Resources @ Bodybuilding Information [http://www.inforesearcher.com/body-building.php]
