![]() My tummy used to be washboard flat but now I think it looks a bit flabby. My body shape has definitely changed since I had my son, who is now three. ![]() Nevertheless, I was also athletic and really enjoyed sport, walking and cycling. I was very slim when I was younger and felt quite self-conscious about my weight. For a sweet treat, fill up on plenty of fresh fruits or try making homemade flapjacks and wholemeal muffins.ĭaja Barton, 34, a nurse, lives in Oxfordshire with her husband and son. Try cooking with butter and add dressings made from olive or avocado oil to salads. But don’t be tempted to simply fill up on junk food. Breaststroke and front crawl are great for ectomorphs as they use all the back muscles, giving tone and shape.ĭr Olivier says: Ectomorphs have a fast metabolism so need a calorie-rich diet. Bring it back into the bent leg position and repeat 12-16 times each side.įor cardiovascular exercise, try swimming. Lower the top knee then extend the leg until fully straight. Then, keeping the feet together, raise the top knee as high as possible using the outer thigh. Keeping feet and knees together lift your feet off the floor. To tone your leg muscles, lie on your side with your knees bent as if sitting on a chair. Joanna Hall says: Ectomorphs can create shape and definition in the upper and lower body with these exercises. The key to a positive body image is keeping a sense of perspective.įocus on what you enjoy about being this shape – such as not having to worry about what you eat and looking good in a wide range of clothes. Generally speaking, I’m happy with my legs and don’t get cellulite but it would be nice if they were a bit more shapely.ĭr Jacobson says: Ectomorphs can focus on what they perceive as flaws, such as their lack of curves. I’ve always wanted to be more curvy and have larger breasts, but wouldn’t consider surgery. My bottom is my best feature – it’s pert and round and I get quite a lot of compliments for it. I don’t have defined hips and my bust is 34A. Lindsey Springer, 29, lives in London and is a medical herbalist for. Round off meals with stewed fruit with natural yogurt and honey. Choose slow-release carbohydrates such as sweet potatoes and brown rice and pulses. Include plenty of lean meat such as chicken and oily fish, such as tuna and mackerel.ĭairy products such as eggs and cheese (or high-quality soya products) are also important. Step aerobics and studio-based cardiovascular classes.ĭr Olivier says: A diet rich in protein will help mesomorphs stay in peak condition. Use your hand to balance rather than pushing yourself up.įor cardiovascular exercise, try team sports such as football, netball and hockey or gym-based activities such as If you're an endomorph, try a ratio of 35% protein, 25% carbs and 40% fat.Using your waist muscles, gently lift your upper body. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. Mesomorphs can usually start at a 30% protein, 40% carb, 30% fat macronutrient ratio.Įndomorph: If you're naturally broad and thick, you're probably an endomorph. They have a moderate carbohydrate tolerance and a moderate metabolic rate. Mesomorph: Mesomorphs are naturally muscular and athletic. ![]() A good starting macronutrient ratio for you would be something like 25% protein, 55% carbs and 20% fat. If you're not sure which type you are-or how to even begin thinking about your macros-here are the ISSA recommendations:Įctomorph: If you're an ectomorph, you're naturally thin with skinny limbs and a high tolerance for carbohydrates. ![]() Macro-MorphingĮach body type or combination of body types will have a different reaction to various macronutrient ratios. ![]() Individuals who are carb-sensitive have to monitor their carbs closely and make adjustments in their ratios. Even if I increase my carbs to 40-to-50 percent, I won't suffer. My body type is an ecto-mesomorph, which means it has a higher tolerance for carbs than most people. That ratio won't necessarily work for you because you have a different body type, fitness goal and activity level. The macronutrient ratio I typically play with for maintenance purposes is 50% protein, 35% carbs and 15% fats. Then there's the fact that you have to continuously manipulate your ratios throughout any fat-loss plan. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |