Hi fitness gurus! So last week we focused on the ectomorphs; what they should be doing in the gym, the types of food and eating habits they should have and what they shouldn’t do at all. Missed it?
This week, we’re concentrating on you mesomorphs (to
You have the body type that finds it easiest to add new muscle and you don’t tend to store much body fat. Mesomorphs tend to take their
The key here is to make the most of your body shape. That means following a progressive plan that will make you stronger and more athletic by increasing your power without getting too bulky. To fuel your workouts, you’ll need around 2,500 calories a day, getting plenty of wholegrains but limiting your total fat intake.
ARE YOU A MESOMORPH?
If you are, you’ll know it from the jealous looks. Mesomorphs look well built without setting a foot in a gym, and pack on muscle the instant they pick up a dumbbell. If this sounds like you, you’ve hit the genetic jackpot – but you can make the most of your DNA with some tactical workout tricks.
WHAT MESOMORPHS MIGHT BE DOING WRONG.
Mesomorphs often won’t train as hard as they can. They should be given timed workouts, goals to aim for and a raised workout intensity.
WHAT MESOMORPHS SHOULD BE DOING.
Mesomorphs should train athletically. Sprints, box, and vertical jumps or other plyometrics should be included. They respond well to low reps and power moves. Alternatively, interval sprints will pump up their metabolism and strip away fat.
WHAT TO EAT.
Although the usual caveats apply, the good news is that your body will respond well to whatever healthy food you put into it. You can eat a moderate amount of carbs and more protein. A basic guideline for mesomorphs to follow would be to consume meals that are 40% complex carbohydrates, 30% lean protein and 30% healthy fats. For example, a plate that contained vegetables such as cauliflower and broccoli, grilled chicken and olive oil on wholegrain bread would represent a staple dish for this body type.
Mesomorphs who are sub-15% body fat should aim for 6g carbs, 4g protein and 1.2g fat per kg of bodyweight on training days. On rest days reduce the carbs to 5g. More healthy fats will make up for the reduced carbs without risking insulin sensitivity that can make you store fat.
Mesomorphs respond well to creatine. It aids their recovery from athletic workouts and helps them work out harder. You should also factor in recovery days. Although the explosive nature of athletic workouts minimizes the eccentric [lowering] portion of your moves, which helps stave off muscle soreness, some light movements on your rest days will help get the blood flowing and keep you fresh.
“You’ll respond well to power moves,” says Purdue. “Try pairing a strength move with a power move that works the same muscles. For example, superset five reps on the deadlift with five on the power clean.”
THE MESOMORPH CHEAT SHEET
- ..Train like an athlete
- ..Time your workouts
- ..Set personal bests
..Take your body for granted
..Eat whatever you like