If you’re a woman with more significant muscle than body fat in your physique, you might have a mesomorph body type. Having a lean mesomorph built can make you look more attractive. You neither look overweight nor too skinny.
Women with mesomorphic physiques may have little to no problem putting on or getting rid of extra weight. These people may quickly bulk up their muscles and maintain them. More body muscle mass also means more energy; therefore, you can participate in many physical activities. Known for having strong stamina, you can sustain long hours of exercise.
What Is the Mesomorph Body Type?
Mesomorphs can gain and lose muscle quickly and are prone to weight gain at the same time. When you gain weight, the weight you gain can easily be turned into muscle mass. So, as a female mesomorph, you should have less trouble eating what you like. The reason behind this is your efficient metabolism. Your body quickly digests the foods you eat and processes beverages you drink.
Sheldon states that people having mesomorph bodies usually have medium-sized frames. A rectangular-shaped body in an upright position is very common. Other typical physical traits of a mesomorph body include:
- a large-sized heart
- muscularly shaped arms and legs
- balanced weight
- a well-built chest is also one of the noticeable features
A female also tends to have broad shoulders and a slim waist. If you happen to have an athletic body that is thin but not wiry, the key to building lean mesomorph muscle and maintaining it is by working out. Those are just some physical characteristics that you should be proud of as a female mesomorph.
How to Get Lean as a Mesomorph?
You can get lean by changing your eating habits and doing mesomorph fat loss exercises. But your tendency to have either more muscle than fat or vice versa depends on your body structure.
Because your body has a more significant amount of muscle, you might need more calories than non-mesomorphs do. Mesomorphs tend to have an allergic reaction to insulin. So, try to eat medium-sized servings of carbohydrates to avoid high blood sugar levels, particularly if you have diabetes.
Ideal Diet for Mesomorphs to Get Lean
For a successful mesomorph weight loss, you need to find out your calorie requirement. You may need to request an appointment with your nutritionist for this. Online calculators that generate a detailed assessment of the percentage bulk of body fat and somatotype can come in handy. The more muscles you have, the more calories you need to strengthen those muscles.
You also need to eat at specific hours to boost your energy. That is the case if you exercise regularly. Eating little snacks before and after having your meals is helpful, too. Be careful not to overeat, though.
It will also help if you measure your snacks in spoons or cups to ensure you eat moderate amounts. If you need more assistance with measuring your snacks, try asking someone who knows how to count calories. Your food selections must contain the required nutritional value. The reason is for your body to produce the energy needed for workouts and muscle repair.
Female mesomorphs have a faster rate of metabolism. So, they should regularly eat meat and fish, dairy, fruits and vegetables, nuts and seeds, and grains and starchy vegetables. The worst type of diet for mesomorphs includes excessive amounts of carbohydrates, fats, and proteins. This is particularly true when you do regular physical exercise to gain muscle mass. Avoid eating when you’re starving, to prevent gaining more body fat than recommended.
Lean Mesomorph Macronutrients
A female mesomorph will benefit from having a nutrition-balanced meal plan. This plan includes 40% carbs, 30% protein, and 30% fat. The meal program concentrates on whole grains and starchy carbohydrates, healthy fats, and protein foods.
Alternate your intake of carbohydrates, proteins, and fats every day. Make a list of the foods you’ve eaten for the day so you can keep track of your diet. If you run out of certain foods you need to eat, don’t settle for unhealthy choices. Run to the supermarket to get your daily food needs. As mentioned, avoid refined drinks and sweets.
Best Exercises & Workout Routine To Be a Lean Mesomorph
Female mesomorphs should avoid exercises that may cause body strain. You have to take precautions to avoid injuring yourself when working out. You will risk losing your mesomorph body if you wear and strain your muscles often.
On the other hand, you should also avoid exercises that don’t contribute to your metabolism. That includes sit-ups and jogging in place. Some strenuous activities you may try include swimming, aerobics, and tennis. You may also consult a professional trainer to find the proper exercise for you.
The American Council on Exercise does encourage women mesomorphs to participate in 30 to 45 minutes of aerobic activities three to five times a week. Weight lifting and high-intensity interval training are also advisable to maintain a lean mesomorph body.
If you haven’t tried any of those intense exercises, it’s important to have a transition. Don’t hesitate to ask for assistance to avoid activities that can harm you. You can enroll in a program if you want. This can help you gain a leaner in no time.
Why is strength training recommended for mesomorphs? The reason is that intense exercises consume more energy. This restores the metabolic function of your body. With a balanced metabolism, you can burn more calories and get lean.
High-intensity interval training (HIIT) comprises alternate brief, heavy physical movements, and resting instances. The said program produces the desired mesomorph body result as it stirs an afterburn physical sensation. The greater the amount of oxygen consumed from HIIT, the higher the amount of energy your body produces.
Now, you may think that going to the gym is necessary to perform strength training. But there are exercises you can do at home that can produce great results. Tabata is a more intense type of HIIT that requires zero equipment.
Here’s how it is done:
- do push-ups for 20 seconds,
- Take a break for 10 seconds,
- high knees for 20 seconds,
- 10-second rest again,
- (mountain climbers) bring your knee to your chest alternately for 20 seconds,
- Break for 10 seconds,
- Do another set of push-ups for 20 seconds,
- 10-second break,
- Jump squats for 20 seconds,
- Last 10-second break.
You must perform these exercises 30 minutes three to five times a week.
There are also many different exercise equipment you can buy that are great for getting lean at home!
Having naturally thicker muscles, weight training is another recommended exercise for mesomorphs. The American Council on Exercise suggests moderate to heavy weight lifting five days a week. Focusing on training a specific group of muscles is a good strategy to get fit and lean. You can work on your upper then lower body alternately. Spend at least three to four hours on each extremity with a minimum of three sets of 12 reps. You can increase the weight load over time.
Doing cardio may not help everyone get a lean body. But, it is ideal for female mesomorphs to shed off excess fat and avoid heart disease. Don’t rush things. You can do cardio slowly. Try running at a slow pace. As your body gets used to running on a treadmill, run faster to speed up your progress.
You should do one hour of cardio daily or before you end your workout. Cardio exercises pose less strain and injury, so you can do it with minimal to zero supervision.
Other Body Types
Endomorph people store high-fat amounts in their curvy-shaped physiques. They can gain extra weight very quickly but have a hard time getting rid of it. That said, endomorphs have to avoid overeating to prevent unnecessary weight gain. They are also advised to eat small amounts of food within short time intervals. If you have a hard time controlling your eating impulses, practice mindful eating to make healthier food choices. Avoid food high in fat and carbohydrates. That includes processed food, french fries, doughnuts, potato chips, and sodas.
Ectomorph people store low muscle and fat amounts in their physiques. Most of them possess lean body builts and long arms. Ectomorphs struggle to put on weight. So, many people may mistake ectomorphs for being malnourished or too skinny. If you’re an ectomorph, you must do more intensity work out regularly and eat a high-protein diet to gain more muscle mass. You can write a journal to monitor how much you eat.
As a mesomorph, you tend to gain and lose weight quickly. But it doesn’t necessarily mean that you should eat unhealthily and live a sedentary lifestyle. A balanced diet and high-intensity physical activities are recommended to achieve and maintain a lean mesomorph body.