BODY TYPES

Muqadas Liaquat
Dietitian & Nutritionist
 Body Types

Endomorph Ectomorph
Mesomorph
 ENDOMORPH

Curvy, large frame

body
Gain weight
easily

Slow
metabolism
Less muscle
definition
High fat
storage
 Risk Factors

Diabetes/ Insulin resistance

Hypertension
Infertility
Gallbladder disease
Depression
Some cancer
 Dietary Guidelines

Choose right kind of carbs

Practice portion control

Eat 200-300 less calories than normal

Add healthy fats & protein in diet

 Dietary recommendations

Keto Paleo
Diet Leptin Diet
Diet

30% Carbs (Fruits,vegetables, complex carbs)

35% Protein (Lean meat, lentils, eggs)
35% Fats (Nuts, seeda, olive oil)
 Physical Activity

HIIT (High intensity interval training)

4-5 sessions/week
Strength training(Heavy- Moderate)
5 days /week
12-15 repetition with short resting periods
 MESOMORPH

Medium body
frame
Moderate body fat

No trouble in
losing/gaining weight
More muscle
definition
Strong / solid
body
 Risk Factors

More prone to weight lose/gain

Tend to assume themselves

healthier
 Dietary Guidelines

Hih protein diet

Divide plate in 3 equal parts

Protein Fruits & Veges Carbs & Fats

Eggs , Lentils, Whole fruits Brown rice,
White meat, with skin simple carbs
Beans Nuts & seeds
 Dietary recommendations

40-50% Carbs (Fruits,vegetables, complex carbs)

30-35% Protein (Lean meat, lentils, eggs)
15-20% Fats (Nuts, seeda, olive oil)
 Physical Activity

Weight training (3-4 sessions/week)

Lift heavy-moderate weights
Cardio (For lean body)
15-20 minutes, 2 times/week
 ECTOMORPH

Thin, small bones

narrow shoulder
Unable to gain
weight

Fast
metabolism
Less muscle
definition
Less fat
storage
 Risk Factors

Nutrient-deficiency/Malnutrition
Susceptible to injuries & fatigue
Struggle to gain weight
Lose weight easily
Depression
Some cancer
 Dietary Guidelines

Increase protein intake

6 meals per day(3-hr b/w each)

Eat 200-300 more calories than normal

Take a balanced diet( Fats, carbs, protein)

 Physical Activity

Weight training (3-4 sessions/week)

Lift heavy weights
Squat, Benchpress, Pushups
6-10 repetitions with long-rest b/w sets
30-40 minutes for 3-5 days /week
Cardio (low-intensit)
15-20 minutes, 2 times/week
ANY QUESTIONS …??