Scribd Logo
Upload

Welcome to Scribd!

  • 6 views

    Body Types

    Uploaded by

    pk4zyysrc9
    The document describes three main body types: endomorph, mesomorph, and ectomorph. Endomorphs have a curvy, large frame and gain weight easily due to slow metabolism. Mesomorphs have a medium frame and moderate body fat with no trouble losing or gaining weight. Ectomorphs have a thin, small frame and are unable to gain weight easily due to a fast metabolism. The document provides dietary and exercise guidelines for each body type to maintain a healthy lifestyle.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Body Types

    Uploaded by

    pk4zyysrc9
    6 views17 pages
    The document describes three main body types: endomorph, mesomorph, and ectomorph. Endomorphs have a curvy, large frame and gain weight easily due to slow metabolism. Mesomorphs have a medium frame and moderate body fat with no trouble losing or gaining weight. Ectomorphs have a thin, small frame and are unable to gain weight easily due to a fast metabolism. The document provides dietary and exercise guidelines for each body type to maintain a healthy lifestyle.

    Original Title

    Body_types

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document describes three main body types: endomorph, mesomorph, and ectomorph. Endomorphs have a curvy, large frame and gain weight easily due to slow metabolism. Mesomorphs have a medium frame and moderate body fat with no trouble losing or gaining weight. Ectomorphs have a thin, small frame and are unable to gain weight easily due to a fast metabolism. The document provides dietary and exercise guidelines for each body type to maintain a healthy lifestyle.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    6 views17 pages

    Body Types

    Uploaded by

    pk4zyysrc9
    The document describes three main body types: endomorph, mesomorph, and ectomorph. Endomorphs have a curvy, large frame and gain weight easily due to slow metabolism. Mesomorphs have a medium frame and moderate body fat with no trouble losing or gaining weight. Ectomorphs have a thin, small frame and are unable to gain weight easily due to a fast metabolism. The document provides dietary and exercise guidelines for each body type to maintain a healthy lifestyle.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 17

    BODY TYPES

    Muqadas Liaquat
    Dietitian & Nutritionist
    Body Types

    Endomorph Ectomorph
    Mesomorph
    ENDOMORPH

    Curvy, large frame


    body
    Gain weight
    easily

    Slow
    metabolism
    Less muscle
    definition
    High fat
    storage
    Risk Factors

    Diabetes/ Insulin resistance


    Hypertension
    Infertility
    Gallbladder disease
    Depression
    Some cancer
    Dietary Guidelines

    Choose right kind of carbs

    Practice portion control

    Eat 200-300 less calories than normal

    Add healthy fats & protein in diet


    Dietary recommendations

    Keto Paleo
    Diet Leptin Diet
    Diet

    30% Carbs (Fruits,vegetables, complex carbs)


    35% Protein (Lean meat, lentils, eggs)
    35% Fats (Nuts, seeda, olive oil)
    Physical Activity

    HIIT (High intensity interval training)


    4-5 sessions/week
    Strength training(Heavy- Moderate)
    5 days /week
    12-15 repetition with short resting periods
    MESOMORPH

    Medium body
    frame
    Moderate body fat

    No trouble in
    losing/gaining weight
    More muscle
    definition
    Strong / solid
    body
    Risk Factors

    More prone to weight lose/gain

    Tend to assume themselves


    healthier
    Dietary Guidelines

    Hih protein diet

    Divide plate in 3 equal parts

    Protein Fruits & Veges Carbs & Fats


    Eggs , Lentils, Whole fruits Brown rice,
    White meat, with skin simple carbs
    Beans Nuts & seeds
    Dietary recommendations

    40-50% Carbs (Fruits,vegetables, complex carbs)


    30-35% Protein (Lean meat, lentils, eggs)
    15-20% Fats (Nuts, seeda, olive oil)
    Physical Activity

    Weight training (3-4 sessions/week)


    Lift heavy-moderate weights
    Cardio (For lean body)
    15-20 minutes, 2 times/week
    ECTOMORPH

    Thin, small bones


    narrow shoulder
    Unable to gain
    weight

    Fast
    metabolism
    Less muscle
    definition
    Less fat
    storage
    Risk Factors

    Nutrient-deficiency/Malnutrition
    Susceptible to injuries & fatigue
    Struggle to gain weight
    Lose weight easily
    Depression
    Some cancer
    Dietary Guidelines

    Increase protein intake

    6 meals per day(3-hr b/w each)

    Eat 200-300 more calories than normal

    Take a balanced diet( Fats, carbs, protein)


    Physical Activity

    Weight training (3-4 sessions/week)


    Lift heavy weights
    Squat, Benchpress, Pushups
    6-10 repetitions with long-rest b/w sets
    30-40 minutes for 3-5 days /week
    Cardio (low-intensit)
    15-20 minutes, 2 times/week
    ANY QUESTIONS …??

    You might also like