Mesomorph is a body type that loses and gains weight easily. Since they are very strong naturally, they are best for bodybuilding. They have medium-sized bone structures wider shoulders and a narrow waist, and generally, their body-fat levels are low.
Due to the more ratio of muscle mass, this body type has higher calorie requirements. Their muscles weigh more than fats and hence, in order to maintain this, they require more calories.
All body types need carbohydrates, fats, and proteins. However, mesomorphs plates are divided into thirds: one-third protein, one-third vegetable (or fruit), and one-third whole grain (or healthy fats).
In every meal, have small amounts of proteins. This helps with muscle repair and building. Some of the best protein sources include eggs, chicken, turkey, fish, beans, lentils, Greek yogurt, and protein powder.
Carbohydrates are equally important, as the body requires glucose for energy production. Vegetables, fruit, and whole grains, such as quinoa, brown rice, and oatmeal should be combines with their carbohydrates. One can choose seasonal fruits and vegetables, and make sure to choose organic.
Healthy fats, such as nuts, seeds, avocado, coconut oil, and olive oil, contain inflammatory compounds and help promote satiety. Hence, they round out a healthy diet.
Such body types usually can lose weight quickly when they follow a diet plan which is high in protein and low in carbs, along with lots of exercises. However, on the other hand, they also gain weight equally fast if their eating plan contains excess calories from high-sugar foods.
Dieting isn’t enough. A mesomorph also should workout along with dieting in order to gain muscles.
Cardio Training: One must do 30 to 45 minutes of cardiovascular exercise three to five times a week regularly. Mesomorphs with lower amounts of body fat can reduce their cardio sessions to twice a week. For optimal results in lowering body fat, high-intensity interval training (HIIT) is suggested. You should do HIIT two to three times per week, along with one to two sessions of steady-state cardio. Adding in a couple of steady-state cardio might not burn as many calories as HIIT, but it’s not as harsh on the body and allows you to avoid overtraining. It also reduces your risk of injury, while still making your aerobic base better. A sample HIIT workout is given below –
- Warm-up for 5 minutes by jogging moderately
- 8 intervals – 30-second sprints, followed by a two-minute recovery walk or slow jog
- Cool-down for 5 minutes by walking and stretching
Weight Training: Mesomorphs are naturally strong because their muscles are thick and dense. To stimulate muscle growth, one should lift moderate-to-heavy weights, with some rest in between sets. This should be down around 5 days a week. Exercise each muscle group and do 8-12 reps and 3 sets for each exercise. After each set, rest for around 30 to 90 seconds.
The following video gives some exercises for a mesomorph –