30-DAY FAT LOSS ACADEMY heard of these before, and maybe you have self-classified already. This sounds very black and white, and there are obviously shades of grey in-between, leading to around 5 bodytypes for arguments sake.
From my experience, each of the 3 types responds differently to gaining muscle and fat, and to losing muscle and fat.
Endomorph: A heavier frame, and genetically carries more body fat. This trainee finds it easier to build muscle, but will also accumulate body fat also. When dieting, fat loss can be slow and sometime frustrating. I this sounds like you then: Do: Set a more aggressive calorie deficit with your diet. Do a greater volume of training than your leaner peers. Don’ t: Cheat on your diet too soon, as seeing fast progress WILL motivate you. Stick with your plan, you do NOT need a high carb day after a week.
Ectomorph: The opposite somatotype. This trainee will have a slimmer frame, and usually smaller joints. Normally they will carry low body-fat without much effort and find it harder to gain muscle long term. Often an ectomorph will say,“ I’ ve tried eating everything but can’ t gain weight.” This is key for their fat loss journey, as it is usually a little easier to get lean.
If this sounds like you then: Do: Set your Calorie deficit more carefully, and don’ t starve yourself. Create your deficit more via exercise. Do: Allow yourself a break from dieting once a week( cheat meal!) Don’ t: Neglect the importance of rest days, as you’ re prone to catabolism. Don’ t: Focus too much on cardio, especially the first 2 weeks.
Mesomorph: This is considered the ideal middle ground. Quite muscular, and low to moderate body fat. This trainee builds muscle quite easily and should be able to lose fat without too much pain.
If this sounds like you then: Do: Set a sensible calorie deficit based around your activity across each day. Do: Vary your training systems and your calories / macros regularly to shock your body. Don’ t: Rely on Training and Cardio if your diet isn’ t optimised!
2: How much time do you have available?( or, how committed are you?) 3-5hrs a week If you have only 3hrs a week because you’ ve got family commitments, a super demanding job or your MBA requires you to be glued to your desk 15hrs a day, then you must focus on the best metabolically effective training systems.
Spend ALL this time doing the activities at the BOTTOM of the fat loss Exercises pyramid( Figure x). If you waste time with anything towards the top, you are simply not spending your precious time wisely.
6-8hrs a week This is an average amount of time for a trainee that’ s keen on the gym. 5 or 6 long workouts and some time for HIIT cardio as well.
9-15hrs a week Consider yourself lucky! If you have this much time to spend then you can
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