Understanding Weight Loss for Your Body Type

Understanding Weight Loss for Your Body Type | Baby Chick

Understanding Weight Loss for Your Body Type

If you’re frustrated after following a “one size fits all” weight loss plan that didn’t work, you’re not alone.

The truth is there’s no one size fits all approach to body change, knowing your individual body type is the ONLY way to get results long term and take your physique to the next level.

While there are general principles that can be practiced by everyone, when it comes to taking it to the “next level” you have to adjust these principles based on YOUR body type to make them work for YOU.

Everyone is genetically predisposed to being a certain somatotype (body type), but with training, environmental influences, and nutrition changes, we can dramatically change the look and shape of the body type that we have been genetically given. If you want to see significant changes in your body shape, you need to train in a way that compliments it and works WITH your body rather than against it.

Know Your Body Type: Ectomorph, Endomorph & Mesomorph

Learning your body type will help you train smarter and take your results to the next level!

Ectomorph Body Type | Understanding Weight Loss for Your Body Type | Baby Chick

Weight Loss For Your Body Type: Ectomorph

What you might be doing wrong:

Three days of strength training should be coupled with two days of low-intensity, leisurely activity like leisurely walks, yoga, stretching or foam rolling. First, ditch the treadmill. Ectomorphs often gravitate to long, slow distance work, but it’s the worst thing they can do. It may be tempting to pack your routine with classic bodybuilder moves such as bicep curls, but that’s another mistake.

Weight training workouts are KEY for ectomorphs. I often see ectomorphs focusing on isolation moves, whereas big, compound movements such as the squat will involve more muscles and give you the hormonal boost that helps build muscle. I still use isolation moves, but they’re supplementary to the main workout moves. For an ectomorph, 80% of moves should be working big muscle groups.

What you should be doing:

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Compound movements or hybrid exercises, sets in the 8-12 rep range and quite a lot of volume are what you’re looking for. There’s no need to live in the gym to put on muscle. If you’re working out 4-5 days a week you’ll be burning off any hard earned muscle. I tend to limit my ectomorphs to three workouts a week, keeping the actual training time after a warm-up less than 30 minutes.

What to eat:

In terms of nutrition, a diet that is high in calories, carbs, protein and fat will aid you in your quest for muscle gain. This should not be mistaken for eating precisely what you like. Rather, it just means you should eat more of what is healthy. Good news, you don’t have to steer clear of carbs such as oats, sweet potatoes, brown rice, etc. Fats found in nuts, seeds and avocado will also bring about the right results. Ectomorphs should respond well to carbs, which will spike blood sugar and help to drive protein to their muscles. Stick to the complex kind, such as sweet potatoes and brown rice. Aim for 1-2g per lb of bodyweight per day of protein at the minimum, but be wary of overdoing it.

Mesomorph Body Type | Understanding Weight Loss for Your Body Type | Baby Chick

Weight Loss For Your Body Type:  Mesomorph

What you might be doing wrong:

Mesomorphs often won’t train as hard as they can, so I usually give them timed workouts, to give them goals to aim for and raise their workout intensity . . . and it WORKS!  

What you should be doing:

I get mesomorphs to train athletically, so I might do sprints, metabolic conditioning or other plyometrics in addition to their hybrid weight training. They respond well to low reps and power moves. Alternatively, interval sprints will pump up their metabolism and strip away fat.

What to eat:

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Although the usual caveats apply, the good news is that your body will respond well to whatever healthy food you put into it. You can eat a moderate amount of carbs and err on the side of more when it comes to protein. A basic guideline for mesomorphs to follow would be to consume meals that are 40% complex carbohydrates, 30% lean protein and 30% healthy fats. So, for example, a plate that contained vegetables such as cauliflower and broccoli, grilled chicken and olive oil with brown rice would represent a staple dish for this body type.

Weight Loss For Your Body Type: Endomorph

What you might be doing wrong:

First, the good bit, there’s no point in spending hours plodding away on a treadmill. The first thing I tell people trying to lose weight is to ditch the long, slow, steady-state cardiovascular work. Then I get them doing more interval-based conditioning to strip away fat. Sprints and metabolic conditioning are AMAZING. And if you’re doing hundreds of crunches to try and shift your gut, ditch them now. ‘Spot-reducing’ fat just doesn’t work. You need to lose it from everywhere to see results around your waistline.

What you should be doing:

While much of the endomorph’s focus should be on shedding fat through hormonal responses to high intensity exercise, weight-training is best because it carries on burning calories long after your final set. What’s more, the calories you ingest during the recovery period will help your muscles grow rather than fueling your gut. Therefore, we recommend doing three days a week of high intensity hybrid weight training (heavy weight, low reps) alongside your sprints or metabolic conditioning. Combine hypertrophy work (muscle-building) with conditioning to strip away unwanted body fat.

What to eat:

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From a nutrition perspective, a low-carb diet that still includes oats and brown rice should be complimented by a high protein and fiber intake. Nutrients such as green tea and spinach will help with the fat burning process. You’ll have to watch what you eat more strictly than people with other body shapes. Get your carbs from vegetables and steer clear of white bread and rice. Focus on the 2 P’s, protein and produce.

About the Author /

Kate has a Bachelor’s degree in Health and Exercise Science and is our Baby Chick Fitness expert. As a fitness professional with countless years of experience helping women transform their bodies, Kate gives moms the tools needed to reach their health goals.

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Instagram post 17920976449353517 💪 Mom Hacks for Staying Fit After Having Kids⁠
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Going to keep it real here, your fitness game is going to change after having kids. If you were crushing it before having babies, you're going to find that the free time for working out isn't what is used to be.⁠
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Regardless of where you were at, there are things you can do to make your heath a priority and be a good example to your little ones.⁠
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1. Don't rush back. There's no gold star here. Take your time, get the clearance from your OB/midwife and start when you're ready.⁠
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2. Schedule your workouts. Like most things in life now, you're on a schedule. Create time in your new life for you -- you'll thank yourself later.⁠
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3. Ask for Help. Chances are high that the Mom down the street is looking for some kid free time as well. You take an hour, she takes an hour and we're all better off for it.⁠
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4.  Embrace the little things. Your day will present opportunities to get your butt moving. Find them.⁠
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5. Get a new outfit. Because, duh.⁠
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6. Join a fitness community. It's scientifically proven that external motivators work when it comes to starting and sticking with a fitness routine. Utilize your community for support and motivation.⁠
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Words & 📸 : @juna.moms⁠
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Instagram post 18004050754269786 "All the feelings apply to all the moms, in all the stages. We're more alike than not." ❤️⁠
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When you meet your baby(ies) and your whole world changes. 💕
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Instagram post 18110828746014338 The first year after baby is the leading time when marriages break up. The extra stress, lack of sleep, and major life changes can all contribute to communication breakdown and losing intimacy. 💔 That's why protecting relationships is such an important part of postpartum planning (done in pregnancy). Parenthood is an emotionally provocative experience. These heightened emotions help you tune into your baby's needs, but it can also help you tune into each other.⁠
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Speak your partner's love language in postpartum. Send this resource to your loved one so that they can make you feel loved and supported in a meaningful way.⁠
Words & 📸: @birthbossco⁠
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Instagram post 17934950050319412 EXACTLY! 🙌 I wish more moms knew this and didn't feel pressured to say yes automatically to guests--of course, unless they want to! 😊 But you can always say no and not right now. Take your time to bond with your new baby. If you want people to come over, great! But don't feel bad if you don't and want more time alone with your family. People who love you should understand. ❤️⁠
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Instagram post 17892508969418384 When you go out of town for a few days and your family realizes all that you do for them and the house. 😂⁠
(quote via @playdatesonfridays)⁠
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Instagram post 17857907638591275 Dinner time with toddlers can oftentimes be hectic and stressful. Sometimes they’ll eat what you’ve made them and other times they won’t. 😒 We’ve been there! This is why we are sharing two yummy dinner recipes that have been toddler approved that the whole family can enjoy—Taco Pizza and Stuffed Sweet Potatoes! 😋
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We substituted sour cream in these recipes with @stonyfield YoBaby yogurt because it provides not only the calcium they need, but also probiotics, protein and vitamin D! 👍 (Our pediatrician says our little guy needs 2-4 servings of dairy per day!) The yogurt still has that tangy flavor that you’re looking for but with even more benefits! Cheers to full tummies and happy families! 🙌 #ad #stonyfield
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📷: @lololovelyco⁠
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Instagram post 17882796163445028 Happy Halloween! 🎃 Hope there is minimal (to no) whining and you don't have to break out your inner Mary Poppins to still create a magical evening with the family. ⁠
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And if there is some toddler nonsense, remember you can eat their candy while they sleep. 😜⁠
📷: @hipmomma007⁠
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Instagram post 18026714824240302 Pretty much. 😒⁠ #momofatwoyearold
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Instagram post 17882685211447052 Psycho moms have more fun. 🤣 But for real though, I would have been scared sh*tless if I was a child and this kid was in my class. 😱 #happyhalloween!
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Instagram post 17882232535453301 Some solid advice for new moms. ❤️⁠
📷: @debiandbebi⁠
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Instagram post 17880589438445237 You know your child better than anybody. Do what YOU feel is best for your child and your family.  No explanations necessary. ❤️⁠
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Instagram post 17849862544671402 When you're attending a breastfeeding support group and it's your turn to bring the snacks. 🤣⁠
📷: @bloomayoga⁠
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Instagram post 17856924145605814 Your kids are listening. 👂 They are listening to everything that you're saying and are watching your body language and your behaviors even when you think they're not. If you want your children to be patient, you must practice patience. If you want your children to be kind, you must show kindness. If you want your children to share, to include others, etc., you must teach them and lead by example. “Do as I say not as I do” does not work. The greatest lessons are taught by action and if you want them to be great, give them something great to look up to. ❤️⁠
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Instagram post 17920417273345320 LOVE!!!! And nursing twins?! Betty was a boss. 💪🤱👶👶💗⁠ #imissrugrats⁠
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Instagram post 18110876884020847 Of course you love being a mom. You love your kids. You love your family. And you would NEVER change any of it. But it's okay to acknowledge that motherhood is hard and that there are parts of it that we don't always love. This does not make us bad moms. We have limits, we get tired and we're human.⁠
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I think sharing only the beautiful sides of motherhood to women who don't have children does them a disservice. It's important to have an understanding of what the reality is like so if they decide to have a baby welcoming their little one and becoming a mom is not as jarring or eye-opening. It doesn't mean that we should fear-monger. It's just being honest about all sides of motherhood--the crazy, exhausting, beautiful and best thing ever. ❤️⁠
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