How To Lose Weight According To Your Genes and Body Type

Your body type is the hand you were dealt—what you do with it is completely up to you. Some were born lean, some were born thicker, but all were born with the ability to shape their body. Genetics determines the type of body structure we will have, but that doesn’t mean that we can’t change how our body’s will ultimately look due to genetics.

To be fair, these “body types” are more like guidelines than they are hard-and-fast definitions. Very few people are “true ectomorphs,” for example, and there are a host of other physical factors—natural resting metabolism, for example—that will define a person’s body composition (fat-to-muscle ratio) and ability to change.

The same kind of training will not work for every body type. Just as different trees require differing amounts of water and sunlight, differing body types require different stimuli in different amounts.No one program can effectively train all three body types. Some people need lower reps, and more rest, while others need higher reps and shorter rest periods. It all depends on you and your body.

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What Are the Different Body Types?

Ectomorph 

These are your run-of-the-mill “skinny guys.” Ectomorphs have small frames, small shoulders, flat chests, and very lean frames. They are your classic “hardgainer” and find it difficult to put on mass.

Mesomorph 

These are your naturally “athletic” looking dudes. Mesomorphs have broad shoulders, lots of muscle mass, and are relatively lean and gain muscle easily.

Endomorph

Endomorphs are generally short and round. The have a slow metabolism and generally find it hard to shed fat. They gain weight easily, unfortunately, this comes in the form of fat more often than not.

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Africa Studio / Shutterstock

Ectomorph

Ectomorphs need big, compound movements as their bread and butter, and high-rep work is best. Because of the higher percentage of slow-twitch muscle fibers, the ectomorph can do more reps at relative intensities than other body types and take longer rest periods between sets (3-5 minutes). 

Because they recover faster, ectomorphs need to work out more than the other body types and can even get away with 3-4 full-body workouts a week.

Ectomorphs should also avoid cardio and pay VERY close attention to their diet. Eat, eat, eat… then eat some more!

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Africa Studio / Shutterstock

Mesomorph

Mesomorphs are typically considered the “ideal” body structure for bodybuilding, but even if you’re not born with this build, you can certainly hone it in the gym. Depending on your goals, lots of different training methods will help you see results.

Compound movements should be the base of your training, but isolation movements will help to bring up any lagging body parts. Utilize different training methodologies: high-intensity, low-intensity, high-volume, low-volume, explosive reps, tempo sets, short rest intervals, long rest intervals.

Working out three to four days a week should suffice. Break up your workouts to focus on certain body parts each day. For example: Bench, chest, and shoulders on Monday; quads, hamstrings, and glutes on Tuesday, etc. Mix in some cardio (or circuit training) to keep off any fat. Mesomorphs gain muscle quickly but also have a propensity to gain fat.

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PRILL

Endomorph

Compound movements are the base for an endomorph’s program, and circuit training is ideal. Pick three to five exercises and go through each one with no rest between exercises. Rest two minutes between circuits. 

HIIT is very important to aid in fat loss, and diet is crucial to the endomorph—minimize the carbs, and choose fats wisely.

No matter what body type you have now, with a little planning and a whole lot of hard work, you can create the body you want.

The Influence Body Type Has On Weight Loss

October 22, 2021 in Build Muscle, Fat Loss, Get Toned, Goals, Healthy Lifestyle, Weight Loss

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We all come in different shapes and sizes, referred to as our body type.

You can be healthy or unhealthy with any body type. Just because you are “skinny” doesn’t mean you are healthy, and just because you are “curvy” or “big-boned” doesn’t mean you are unhealthy.

But the shape of your body can be telling of your overall health and how easily you can lose weight, put on muscle, and get in better shape. 

This body type theory originated way back in the 1940s by a psychologist and scientist named William Sheldon. His research determined there are three body types based on bone structure and body composition.

• Endomorphs
• Mesomorphs
• Ectomorphs

There are no doubt outside factors that contribute to your body type, such as lifestyle, gender, age, and even hormones. But Sheldon concluded that body types are mainly inherited (genetic.)

Because of this, reaching weight loss and fitness goals may be achieved faster and easier using an individualized diet and exercise plan that is BEST for your genetics. 

No, you can’t change your genetics or bone structure, but you do have some control over changing your body type! It’s not necessarily fixed. Research has shown that diet and training can influence your body type, allowing you to transform over time.

No matter your shape, size, or genetics —  you can achieve the health and fitness goals you desire. You just may need to eat and train in a specific way that will help you work with your body, rather than against it.

Today we are focusing on the ENDOMORPH body type.

This body type is known to be the hardest to have in terms of managing your weight and overall fitness. We will tell you how to know if you have an endomorph body type and the best way to eat and train to achieve the best results.  

WHAT IS AN ENDOMORPH BODY TYPE

If you find yourself to be more round and on the heavier side, hold on to more body fat than muscle, tend to gain weight fast and lose it slowly, and/or weight loss has been a struggle most of your life — you are likely an endomorph.

Here are a few key traits of ENDOMORPHS:

• High levels of body fat
• Big-boned, stocky, wide, or curvy
• Round or apple shaped
• Wide waist and hips
• Shorter arms and legs
• Can’t “get away” with overeating or eating whatever you want
• Trouble losing and/or keeping weight off
• Puts on weight or muscle easier in the lower half of the body 
• Can develop strength much easier than losing fat
• A slower metabolism

If you are an endomorph, that doesn’t automatically mean you are less healthy than other body types, but it does mean that you may have to work a little harder to lose excess body fat.  

Endomorphs may also benefit from supplementing with quality thermogenics that can help boost the metabolism and aid in helping burn stubborn fat faster and easier.

WHAT TYPE OF DIET IS BEST FOR AN ENDOMORPH

Endomorphs often need to be a little bit more strict with their diet than other body types, and because of a potential overproduction of insulin, the endomorph body type likely doesn’t manage carbs as well as the other body types.

In short, this means if you are an endomorph, you may function best by eating high protein, moderate to high fat, and lower carbs. 

That is NOT to say you should avoid carbs if you are an endomorph! You just need to be mindful of how many calories come from carbs and focus on eating whole-grain fiber filled carbs instead of refined ones. 

Some examples of these types of carbs include:

• Sweet potatoes
• Quinoa
• Brown rice
• Beans
• Oats
• Whole Wheat Bread
• Low/Moderate GI Fruits

You can see the best calorie range and macro breakdown for an endomorph body type by using the macro calculator in the V Shred app for iOS or Android.

In addition to a higher protein and lower carb diet, some excellent supplements for endomorphs include:

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Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

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Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

• A quality thermogenic to help give boost the metabolism
• A nighttime thermogenic to keep fat burn going virtually 24/7
• A pre-workout to help bring intensity and extra calorie burn to workouts
• Turmeric to help speed up recovery time and aid in fat burn

To take out all the guesswork of which supplements are best for an Endomorph and get the best bang for your buck, you may want to look into going with a Fat Loss Stack — like this one.

WHAT TYPE OF EXERCISE IS BEST FOR AN ENDOMORPH

If you are an endomorph, it is key to include a proper weight training program that will help you build more calorie-burning muscle. You will also need to include a little more high-intensity cardio than other body types.

Don’t let this discourage you! It’s still totally possible to reach your goals in a healthy, sustainable, and timely manner — you just need to be strategic. 

For endomorphs, some research concludes that it is most beneficial to include compound exercises and circuit style training.

Compound exercises utilize several muscle groups at once.  Some compound exercise examples include:

• Deadlifts
• Squats
• Pushups
• Bench Press
• Lunges

Circuit training isn’t a specific exercise; it’s a training style where you use short but intense bouts of exercise routines with very brief resting periods in-between.

Doing your workouts “circuit style” gets your heart rate up higher than other training styles. The higher your heart rate, the more calories you burn – which is vital for endomorphs! 

Being an endomorph means you have low muscle mass, so you CANNOT neglect resistance training!! But because fat loss is a priority for the endomorph body type, you will need to prioritize cardio.

Any cardio is better than none, but the best cardio for an endomorph is said to be HIIT (high-intensity interval training.) 

Here are a few examples of short HIIT cardio workouts that are perfect for beginners but can also be adapted to all fitness levels. 

The V Shred programs Fat Loss Extreme for Women or Fat Loss Extreme for Men are  great examples of this combo of training and cardio.

ARE YOU AN ENDOMORPH?

One of the best ways to determine your body type is to look in the mirror and, without judgment, give yourself a good honest look. 

That said, our eyes can play tricks on us, making it hard to decipher what we really see in the mirror. Some people can even fall into two different body types.

That is why we created a FREE BODY TYPE QUIZ that anyone can take that will help you determine what body type you have.

It’s only a few questions; you get your results instantly and will even be given free tips for the ideal workout style and diet for your lifestyle and goals!

You can take it HERE! 

WHAT IF YOU AREN’T AN ENDOMORPH?!

Make sure and check the blog over the next couple of weeks! We are going to talk in-depth about the other two body types – Mesomorph and Ectomorph! 

Tags: body type, endomorph, fat burning, fat loss, HIIT, v shred, v shred workouts, vshred, weight loss journey, workouts

MOVING TO LOSE WEIGHT | Science and life

Gynoid type.

Android type.

“Concrete” press.

Grinding the waist.

Strengthening the buttocks.

Beautiful breasts.

Stretching. Rice. 1.

Stretching. Rice. 2.

Stretching. Rice. 3.

Stretching. Rice. 4.

Stretching. Rice. 5.

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People who want to lose weight are usually advised to exercise. Which one to choose? Firstly, those that stimulate the metabolism and increase the supply of additional oxygen to the tissues – this helps to “burn” fats. Secondly, the right choice of exercises depends on the type of your physique. It is determined by both hereditary factors and hormonal status (therefore, it changes over the years).

Each body type is characterized by a certain localization of body fat. Taking these features into account when choosing exercises will make gymnastics more effective.

There are usually four main body types.

Gynoid type 1 : thin waist, fairly wide hips, large breasts; fat deposits mainly on the abdomen, buttocks and thighs.

Recommended walking, jogging (jogging), swimming.

Gynoid type 2 : small chest, thin waist; fat deposits mainly on the lateral and posterior surfaces of the thighs, on the knees.

Swimming and volleyball are useful.

Android type 1 : broad-boned type with square shoulders, large muscle mass; fat deposits mainly in the chest area, on the arms.

Cycling and jogging can help you lose weight.

Android type 2 : vague contours of the figure; fat deposits – uniform throughout the body.

Recommended sports activities: swimming, cycling, hiking.

The exercises below are suitable for any body type. But in each case, when the exercise is the option of choice (that is, the most useful for a certain type of physique), this is indicated. We note right away: the load in all the described exercises should be dosed individually, focusing on the capabilities of the cardiovascular system.

GYM

Step

Invented by the American Jean Miller, step at first represented rhythmic walking up the stairs. Now the steps imitate a special platform – a stepper, on which it is pleasant to do exercises to the music.

Steps on the ladder simulator are performed rhythmically, at a fast pace and for a sufficiently long time, which contributes to the intensive consumption of oxygen and the “burning” of fat for energy. Step trains the cardiovascular system and strengthens the muscles of the thighs and buttocks, which strain when overcoming heights.

On the basis of a small, rhythmic step, a kind of choreography is created to the music (by adding elements of

dance or martial arts), which allows you to emotionally enrich the exercise based on a monotonous stepping movement. What kind of movements to add to the step in each case depends on individual physical capabilities and aesthetic preferences. Step is good for all body types, but for women with a gynoid type 1 and android type 2 physique, step is an option.

“Concreting” press

Starting position – sitting on the floor, emphasis on bent arms behind the back, legs bent at the knees, feet raised above the floor.

Straighten your legs (maybe not completely) and return to the starting position. Movement to perform
at a fast pace, rhythmically, preferably to the music. In the future, assessing their capabilities,
do the exercise in the form of a series of such movements with short breaks for rest.

We grind the waist

Starting position – sitting on the heels, the back is straight, the palms are on the hips.

Raise your hands, clasping them with your palms behind your head. Go to a kneeling position. Sit on the floor to the right of the heels – rise, kneeling. Sit to the left of the heels –

get up, kneeling. Return to starting position. Perform the exercise at a slow pace; having mastered the movement, move to an average pace.

Strengthening the buttocks

Starting position – on all fours (knee-elbow).

While straightening, alternately raise your legs up. The movements are rhythmic, the pace is fast.

beautiful breasts

Beautiful breasts – this is the motto of this exercise. Starting position – stand one step away from the wall; tilting the body, moved to point-blank against the wall (palms at the width and level of the shoulders).

With springing movements, straightening and bending the arms, do push-ups from the wall – rhythmically, at a fast pace. In the future, perform the exercise in the form of a series of movements with short pauses of rest.

This exercise is the choice for a gynoid type 1 physique (large chest).

Stretching

The term “stretching” is American (from English stretch – stretch). The stretching technique is based on stretching individual muscle groups and does not contain any special movements. Movements can be very diverse: from ordinary stretching, lying on your back, to stretching exercises taken from fencing, karate, gymnastics or some kind of classical dance exercise. Stretching improves muscle strength and strength.

Stretching can be included in weight loss exercises for all body types, but for gynoid type 2 and android type 1, stretching is an option.

Starting position – sitting on the floor, legs straightened in front of you (Fig. 1).

Slowly stretch with both hands to the socks, return to the starting position.

Alternately reach out with your right and left hand (the other hand behind your head) towards your socks. The pace is slow.

Starting position – sitting, hands in support behind the back, legs bent, left foot – at the right knee. Slowly, slightly twisting the body to the left, lean forward (Fig. 2).

Repeat, changing the position of the legs symmetrically.

If this position causes pain in the joints or it is simply difficult to perform exercises, exclude it.

Starting position – sitting, legs wide apart, in the hands of a stick laid behind the feet (Fig. 3).

Slow forward bends, bending the arms, pulling up to the stick.

Starting position – standing or sitting (Fig. 4).

Putting your hands behind your back: left – from above, right – from below, try to clasp your hands behind your back with your fingers. Repeat by changing hand positions.

The last two exercises can be called the option of choice for the android type 1 physique. With this type, stretching exercises are preferable, since with strength there is a risk of over-“pumping” this area.

Starting position – standing against the wall (left side to the wall). Tilt to the side until it stops with your hands against the wall – stay in this position for 10 seconds, return to the starting position (Fig. 5). Repeat, standing against the wall with your right side.

Aquajim

A swimming pool or an open pond (in summer) is a great place to “scroll” your gymnastic repertoire: stretching, step, choreographic elements, etc.

Aquajim is one of the most effective complexes for losing weight.

Movements performed in water have a number of advantages. Due to its higher density than air, the resistance of water requires a lot of energy. The nature of the resistance of water, especially with fast movements, can be compared with the effect of massage, which also works against excess body fat.

The weight of a body in water under the action of its buoyant force is significantly reduced, almost 10 times. In the water, it is easy to stretch or hone the technique of movements that are difficult to achieve in the gym. Hydrostatic pressure contributes to the compression of peripheral venous vessels, which facilitates and accelerates the flow of blood to the heart.

Calculation of the ideal weight taking into account the physique – Slimming with the calculation

All those who lose weight are interested in the question of the norm. What weight is considered normal for yourself? There are a number of formulas, using which you can determine to what extent your body weight corresponds to one or another average value. After all, all these formulas are derived from the calculation of the average person. Therefore, resorting to them, one must be clearly aware that any formula for normal weight is conditional.

Genetic features

In reality, each of us has our own individual genetically predetermined value of the optimal body weight, which depends on the totality of innate structural features of tissues and organs of the body as a whole.

So, for example, there are three body types – asthenic (thin-boned/ectomorph), normosthenic (normal/mesomorph) and hypersthenic (big-boned/endomorph).

To determine your type, you need to measure the circumference of your wrist.

Women:

• Less than 16 cm – asthenic;
• 16-18.5 cm – normosthenic;
• More than 18.5 cm – hypersthenic.

Men:

• Less than 17 cm – asthenic;
• 17-20 cm – normosthenic;
• More than 20 cm – hypersthenic.

In addition to body types, the body of each of us is programmed for a certain weight. This program is included by the mother during pregnancy. It is believed that if she gained excess weight during pregnancy, then the child may have difficulty in controlling body weight in the future. In the course of life, with our wrong as well as right habits, we lay a different program. During weight loss, many are faced with the so-called balance point or set point, when it is not possible to lose weight using healthy methods, and if it does, then they cannot keep it.

For example, you weighed 90 kg, lost weight to 55 kg, want to lose another 5 kg, but no matter what you do. At the same time, even arranging a rest from the diet and small holidays, you do not gain more than 3-5 kg, which you then easily lose. Perhaps you have reached your point of balance, and overcoming it can cost you dearly. When the body is under constant stress, and diets, training and high demands on oneself are constant stress, the risk of hormonal disorders increases. It is important to listen to yourself and the needs of your body.

Formulas for calculating the ideal weight

If you do not take into account the individuality of the body and physique, then you can use the following simple formulas in approximate calculations (author P.P. Broca, 1871):

For men

(Height in cm – 100) x 0.9 = ideal weight.

Women

(Height in cm – 100) x 0.85 = ideal weight.

There is another formula that can be used for both men and women:

(height in cm – 100) = ideal weight.

Example: If your height is 152 cm, your weight should be 152 – 100 = 52 kg.

There is another formula:

Height in cm x Bust in cm / 240 = ideal weight.

Example: (155 x 96) / 240 = 62 kg.

Do not forget that it is necessary, after all, to take into account the physique, that women naturally have more fat than men.

Therefore, you can use the following data to determine your ideal weight:

For men

Height, cm	Physique
	Thin (asthenic)	Normal (normosthenic)	Broad bone (hypersthenic)
155	49 kg	56 kg	62 kg
160	53.5 kg	60 kg	66 kg
165	57 kg	63.5 kg	69.5 kg
170	60.5 kg	68 kg	74 kg
175	65 kg	72 kg	78 kg
180	69 kg	75 kg	81 kg
185	73. 5 kg	79 kg	85 kg

Women

You can also use our Body Analyzer.

Ideal weight formulas help you figure out how much weight you can lose. However, it is important to understand that two people with exactly the same weight can look completely different.