PART 1 of 2: Concurrent to your workout or martial arts training plan, proper dieting is one of the vital major key factors in building muscle. For your diet to complement and support your muscle building efforts, you must first determine a few of the following in advance:
WHAT IS YOUR BODY TYPE, THE CORRESPONDING OF TRAINING AND DIET FOR SAID BODY TYPE.
In recent years, we are getting more and more familiar that not all of us are built the same. Knowing your body type will greatly help you prepare correctly a dietary regiment that can yield favorable results sooner. In weight training, we generally distinguish between three body types:
THE ECTOMORPH BODY TYPE
(Hard gainer): The body is usually petite with long limbs, a low percentage of body fat and slow weight gain. Training should focus on weights, because calorie consumption is very high during endurance training. Ideally, this body type should concentrate on increasing muscle mass and flexibility. However, caution is advised. Ectomorphs become over exercised very quickly. Diet should consist of carbohydrate-heavy nutrition as calorie surplus is needed to build mass. The diet should also consist of plenty of protein and good fats, and plenty of fruit and vegetables. Make sure to drink plenty of fluids, too.
THE ENDOMORPH BODY TYPE
(Soft gainer): A round physique, fat deposits are quickly gained around the waist, hips and thighs. Wide hips, particularly in women. Slow metabolism, but fast development of muscle mass and fat deposits. A combination of weight training for muscle building and endurance training to combat excess weight and fat deposits. The endomorph body type regenerates quickly from exertion. A disciplined nutrition is particularly important, a diet low in carbohydrates and fat is preferred. However, this body type needs a lot of protein for muscle building, as well as plenty of fruits and vegetables. Make sure to drink plenty of fluids, too.
THE MESOMORPH BODY TYPE:
Athletic body with broad shoulders, powerful arms and legs and a slender waist. High muscle mass, usually very athletic. Rapid success when building muscle. Training emphasis should be placed on flexibility training for the muscles. This body type is quick to see good results in terms of building strength, but tends to have shorter muscles and tendons. As for diet, carbohydrate-heavy diet during the day, reduced carbohydrate consumption in the evening. The diet should consist of plenty of protein and good fats, and plenty of fruit and vegetables. Make sure to drink plenty of fluids, too.
The body types differ in terms of muscle mass, tendency to put on weight and general structure. However, not all people can be specifically typified – there exists mixed types too.
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