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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