Game Changer: Food and Fitness for YOUR Body Type

My late uncle used to say that we are all snowflakes. It was his go to mantra for when someone was feeling down, different, lonely or like they didn’t belong. He had five children and twenty nieces and nephews and always encouraged us to celebrate our differences. Each individual snowflake that falls from the sky is different and uniquely incredible.

When it comes to health and fitness, embracing your inner and outer snowflake is a MUST. 

Counting macros was the first major game changer when it came to our nutrition. When we really broke down where our calories were coming from, it gave us a sense of informed eating that we didn’t have before.

Let us be very clear about one thing. If weight loss is your goal, you MUST establish two things: 

• Calorie Deficit

• Hormonal Balance

On a very basic level, to lose weight you must burn more than you consume and your hormones must be balanced.

(More on hormones coming soon. We encourage everyone to schedule your annual wellness check with your general practitioner and get a complete blood panel. Most health insurance plans will cover this at no cost).

Being in a calorie deficit can be challenging, and leave us feeling hungry or unsatisfied. Often this leads us to under or overeating, seeing success in the beginning of the week then falling off the wagon and often giving up. 

We wanted to find a meal plan that could give our Fit Fam the tools they needed for long term healthy eating.

The basics:

STEP 1: LEARN ABOUT MACROS.

To put it simply, counting macros benefits us by understanding that all calories are not created equal. Your body metabolizes macronutrients (fat, carbohydrates and protein) at different rates. 100 calories of fat may leave you feeling more satisfied than 100 calories of carbohydrates.

STEP 2: LEARN ABOUT YOUR BODY TYPE.

Here is the real game changer. Meal plans are not one size fits all. Once you learn what your body’s natural tendencies are, you can begin to give yourself the food you need and see the results you want.

STEP 3: MODIFY YOUR MACROS TO FIT YOUR BODY TYPE.

Once you have found your body type, you can modify your macros. We never encourage complete food elimination, and macros will allow you to still enjoy your favorite foods while giving your body its optimum nutrition. If it fits in your macros… go for it.

STEP 4: FINE TUNE YOUR WORKOUTS.

Just as each body type metabolizes food differently, each type also burns fat and builds muscle differently. Your workout focus will largely depend on your goals and your body type. Read more below.

The body types:

ENDOMORPHS.

ENDOMORPH CHARACTERISTICS.

You are strong and curvy. You generally have a hard time losing weight and a slower metabolism. Your hips are the widest point of your body and your muscles are not visible because you have a layer of fat on top. You typically gain weight easily and gain muscle easily.

ENDOMORPH NUTRITION.

Prioritize your fat. Fat first, protein second, carbs last. This may seem counterintuitive to your body composition, but consuming healthy fats will leave you feeling more satisfied and thus consume less overall calories. Do your best to limit carbs significantly. Remember that fruits are a high carb food.

ENDOMORPH WORKOUTS.

Work, work, work, work, work. Cardio is your main focus. Strength Training is a must, but make sure you choose weights that allow you to perform at a higher heart rate - thus incorporating cardio. Moving throughout the day and getting a lot of daily steps in will also have a positive impact on your results.

ECTOMORPHS.

ECTOMORPH CHARACTERISTICS.

You are thin and lightly muscled. You generally have a hard time gaining weight and a fast metabolism. You have a smaller build and frame, and it takes significant effort to gain muscle. You can typically eat whatever you want without gaining weight, but it is easy for you to lose weight.
ECTOMORPH NUTRITION.

Often, ectomorphs are interested in maintaining or bulking. Prioritize carbs. High carb fruits, potatoes, tortillas, whole grain pastas and breads are going to make up more than half of your daily calories. 

ECTOMORPH WORKOUTS.

Lift heavy. Strength training is the most important part of your fitness plan. When lifting, keep your weights heavy and your reps low. Keep cardio in the mix for your heart health; add weights whenever you can.

MESOMORPHS.

MESOMORPH CHARACTERISTICS.

You are naturally lean and muscular. You have an efficient metabolism and it is easy for you to burn fat. Your shoulders are wider and your waist is narrow. Your muscles are visible.

MESOMORPH NUTRITION.

Keeping a balance and clean eating is your focus. Consider things like heart health and optimizing your energy when choosing foods. Opt for healthy fats and leaner meats. 

MESOMORPH WORKOUTS.

Keep a balance of cardio and strength training in your routine. Incorporate high intensity interval training and don’t be afraid to push yourself.

Reach out to us for a quiz on finding your body type. Some people might find they are a hybrid of two different body types.  We encourage you to consider what your body and frame was like before you established any lifestyle choices that changed your body composition. 

Respecting your body in its most natural state is going to allow you to truly live your best life. Let’s stop working against our metabolism and start embracing the things that will help us thrive!