The changes your system will be going through will need a lot of water to help speed up your metabolism and remove byproducts and waste toxins efficiently. The diet should consist of foods high in fiber such as fruits, vegetables, whole grains and beans. Eating lean proteins, avoiding dairy products as much as possible are the important factors. Allow yourself to eat foods you like but be sensible about your choices.

It is important that you are not only satisfied from eating but also that the foods you eat give you emotional satisfaction as well. By eating foods you like you give your self the chance to enjoy what you eat as well as being healthy for you without the guilt or urges to a sneak snack or overindulge on binge foods from the nearest vending machine or fast food place.

Exercise is the other important component of the endomorph's success. Start by adding your favorite aerobic activity on a regular basis such as walking or cycling. Build up to at least thirty (30) minutes per day five (5) to seven (7) days a week. Then the next phase should be to incorporate a weight training routine into your schedule two (2) to three (3) times per week with at least two (2) to four (4) days separating these workouts.

Depending on recovery ability of the individual this should allow adequate time. Stick with basic exercises to start with that work all major muscle groups such as those suggested for the ectomorphs. You can add isolation exercises for definition alternating between them to achieve the musculature and tone you desire. The aerobics enhance the rate and number of calories you burn calories, especially those from fat. The weight training will increase muscle mass and muscle tone that will require more calories to maintain and that consumes more calories twenty-four (24) hours a day.

Regardless of your body type, there is a plan of attack to help you get the results you are looking for. The idea is to accept the body type you are and then follow a plan of action to eat and train for that body type. Remember that no matter which body type you are there is no substitute for hard work, commitment and perseverance to succeed in achieving your goals.

Your score is 1.33.

Your body is between an EndoMorph and a Mesomorph. Choose a middle approach between the follow recommendations.

Endomorph: An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.

Mesomorph: Mesomorphs have a naturally fit body but to maintain it or improve it you should exercise and diet correctly for your type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo.

We all know that training has great benefits. For me, it goes beyond that! Working out is the best way, if you ask me, to look and feel good. It is a preventive measure against many common diseases and weight-related problems.

For sedentary peoples, the simple fact to move a bit and/ or “hit” the weight room sparingly will bring positives changes. Many others, like me, work hard to personalize their workout routines in order to get the best results possible in the shortest among of time. Doing so requires that we change our training (type of workouts, exercises, sets…) often, use ergogenics aids (supplements) and “Zig Zag” our diet in order to lose body fat and gain lean mass.

Since all of us are genetically different, the fact of knowing your “Body Type” can be of great help. It will help you in optimizing your goal, cleaning your diet and choosing the right style of exercises to adopt.

There are three different body types so to speak. While everybody is a mix of the three, we all have predominance for one particular type. Your "main" type will obviously be the one you can associate closely with!

Let's get a closer look at it and get a bit deeper in this subject:

Mesomorph: called the “gifted” ones, this type is genetically predisposed to great musculature gains. Usually very athletic looking, they have a good posture and are symmetric. For a bodybuilder or fitness enthusiast, this is good news! Mesomorphs are said to build muscle mass faster then most people can and to be able to loose fat rapidly when on the right diet!

Training: The best type of training is said to be achieved with heavy weight performed explosively (with great force output, intensity). Super sets, Compound sets and giants sets are useful here as they can produce significant gains. Always allow proper recovery, rest and variety as this style of workouts can easily lead to overtraining!

Cardiovascular exercises should be done 2-3 times a week for about 20-30 min per session. Intensity wise, moderate to high for fat burning purposes. Don't go over board as it is believed that Mesomorph could loose lean mass if cardio is too long/frequent!

Diet: Protein is the key. So be sure to get quality protein daily along with moderate amount of carbs (preferably low glycemic ones) and fat. Ideally, a Mesomorph should avoid weight fluctuation in order to gain/retain mass. Adopting a diet that is rich in nutritious and "clean" food will help you to keep your appetite and energy level stable (satisfied) and avoid cravings.

Endomorph: this particular body type is generally predisposed to higher body fat % accumulation. Known to have a “soft look”, it is harder for them to trim and tone through exercises and diet. The good news is that Endomorph bone structure is wide and strong. This can be a bonus for your bodybuilding endeavor.

Training: When choosing a type of workout, Endomorph should focus on enhancing their

metabolism. Circuit training, Supersets, Compound Sets or other similar routines are beneficial. It is not recommended to use such heavy weights that will limit the total amount of reps to be performed. Repetition range of 10-15 is best. Shorter rests (30-60 sec max.) between sets are suitable to stay within your target heart rate.

Since Endomorph are said to be prone to carry extra body fat, cardiovascular training must be present and regular. If you have not train for a while, start off easy. The use of a heart rate monitor might come very handy for you here. It will allow you to keep within your target heart rate range in order to maximize fat loss. To find your target range, take 220 minus your age and multiply the result by the percentage of exertion you aim at working out at. A 30-40 min (including warm up and cool down) session would be suitable.