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Muscle-Building Workout and Diet


In this video, we will talk about the three
basic body types namely the Ectomorph, the Mesomorph and the Endomorph. My idea of making this video is that you get
to identify which of these body types you fall under and accordingly what kind of workout
and what kind of diet is best suited to you. So that you get the best possible results. So without any further delay, let’s get
started. Hello Friends! Welcome to Fit Tuber. The first body type that we are going to talk
about today is the ectomorph. Now, ectomorphs are the typical hardgainers. They tend of narrow shoulders, small frame
and overall a skinny look. Ectomorphs find it really difficult to gain
weight or put on muscle mass. They naturally have a very low body fat percentage. For an ectomorph, the key to training is to
burn as few calories but stimulate as much muscle as possible. So, the best way to do that is to focus on
compound exercises. Now basically, there are two types of exercises. There are compound exercises which involve
more than two muscle groups. For example, Bench press, dead lifts, pull
ups, squats etc. On the other hand there are isolation exercises
which involve only one muscle group. For example, bicep curls or leg extension. So the focus should be more on compound exercises
and less on isolation exercises. An ectomorph should workout less frequently. Like not more than 3 to 4 times a week in
order to allow optimal recovery for growth. Moreover, the workout session should not be
more than 45 minutes to 60 minutes. Because it is important for an ectomorph to
preserve calories, it is advisable to have longer rest periods in between the sets. Like 2 to 3 minutes. Cardio training should be key to minimum. Like not more than once a week. Also the cardio session should be intense
but short. Something like sprinting. Coming to the nutritional side of things,
an ectomorph should stay on a calorie surplus of about 300 to 400 calories. For example, your maintenance calories come
out to be 2000. So you should take about 2300 calories on
a daily basis. Now, please do not depend a lot on junk food. It will only make you gain fat. Because you want to stay in calorie surplus,
it is always advisable to eat frequently. So you should eat every 2 to 3 hours. Keep your meals high in complex carbohydrates,
well balanced with protein and healthy fats. Calorie dense foods like nuts, eggs, paneer,
fish, chicken will help you reach your target easily. For an ectomorph, if I have to give a rough
estimate, 50 percent of the calories should come from carbohydrates, 20 percent from protein
and 30 percent from healthy fats. Coming to the next body type which is mesomorph. Mesomorph is probably the best body type to
be a part of. They naturally have a symmetrical build, wide
shoulders, narrow waist. A mesomorph finds it quite easy to put on
muscle. Also they tend to lose body fat quite effectively. Mesomorphs are generally quite muscular and
bodybuilding comes naturally to them. A mesomorph can workout for 5 to 6 times a
week, each session being one hour. They can also throw in a few sessions of cardio
like 2 to 3 times a week. As far as diet is concerned, if only they
eat clean food, they will stay very much in shape. They can stay on a minor calorie surplus or
deficit depending upon if they are looking gain muscle or lose body fat. If I have to give a rough estimate of calories
for a mesomorph, 45 percent of the calories should come from carbohydrates, 30 percent
of the calories should come from protein and about 25 percent of the calories should come
from healthy fats. The next body type is the endomorph. Endomorph is the complete opposite of the
ectomorph. They have a soft round build. They tend to put on fat very easily because
of which they generally struggle to lose weight. Ideally, an endomorph should focus on burning
more calories while working out. So a combination of weight training and cardio
training is best for them. You can have 45 minutes of weight training
with shorter rest periods in between the sets. Followed by 15 minutes of rigorous cardio. And endomorph should workout quite frequently
like 5 to 6 times a week. But here, the deciding factor would be diet. For an endomorph it is very important to stay
on calorie deficit of about 300 to 400 calories. For example, your daily carbohydrate intake
is 2000. So you should take around 1700 calories on
a daily basis. Now, because your body has a tendency to put
on fat very easily, you can not afford to have too much of sugar or junk food in your
diet. So make sure you have a diet which is low
in carbohydrates, high in protein, well balanced with healthy fats, vitamins and minerals. Make sure you include, raw vegetable salads
in your diet. A rough estimation of calories for an endomorph
would be 40 percent of the calories from carbohydrates, 30 percent of the calories from protein and
30 percent from healthy fats. So these were the 3 basic body types. Now, just because we have talked about three
body types, it doesn’t mean that you have to fit completely into one of these. You can easily be a combination of ectomorph
and mesomorph or endomorph and mesomorph. But essentially the idea was to help you understand
what your body type is. Because when we know what our body type is
we can accordingly workout and eat to get the best possible results. So friends! I hope you found this video helpful. Well, if you did, please do give it a thumbs
up. And also please do remember to subscribe to
my channel. My name is Vivek, I thank you so much for
watching.

100 thoughts on “WHICH BODY TYPE ARE YOU? How to Train & Eat for YOUR body type?

  1. Hey vivek .. m a girl and m underweight and skinny … could u plz suggest some exercises to gain weight and stay healthy

  2. Brother please put any video to lose the lower and side abs fat any put another one video to get veins in my hand and shoulder muscle

  3. Hey vivek thanks for this wonderful videos.
    They were very effective for me😊
    But plzz make a video on actemorph diet plan for their muscle mass gain
    Thanku

  4. I am a boy . My body type is mesomorph and u said that it is easy for them to put on muscles but I am not able to put on muscles what to do plzzz telll

  5. Bro I don't eat much but my father is fatty so I got belly fat I stared workout to do in home. 2 hrs , but no effecty result is it possible to burn it plz any one replay I am in straggle

  6. "25% Fats" for mesomorph really!!
    And only "600 to 700 calories" for endomorph, what the hell is he saying . I think that he don't have any knowledge regarding diet and muscle building. Totally waste.

  7. I want to contact you… Please provide ur details. Regarding my problem of diet. I need a good guidance

  8. Of course people will say they are mesomorph..😏But the truth is not…i do not say everyone so but maybe a handful would probably not admit that they are not mesemorph..Well thats ok..Im almost kinda ectomorph too…😏

  9. GAIN MUSCLE FAST AND GET SHREDDED
    WHILE STUFFING YOUR FACE WITH MOUTH-WATERING BROWNIES
    AND BLUEBERRY MUFFINS EVERY SINGLE DAY!
    https://bit.ly/2Md4RdP

  10. Have you personally proven what you said or personally seen someone or work with someone on whatever you are saying. Coz i'm sure you did not speak from experience but you parrot learned it all. Stupid Indian. Fitness coaching if for professionals not for a wannabe indian.

  11. learn how to run first. before you teach other. your subscribers i'm sure all idiot like you. all of you are those type of person who says there is only one way to do an exercise. acting professional with no cut whatsoever just bulbing.

  12. What do you guys think about what body type does les twins(larry and laurent bourgeouis)?…an answer would be most appreciated

  13. Hi I have a Ectomorph type body and I just asking if what exercise should I do to gain a mesomorph body type? Someone help me?

  14. Bro I have a shape just like triangle in which my hips are too much wide, is there any way to contract my hips and make wide chest? Pls reply

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