When you think of having a “good body shape,” you might picture having clear abs and a body that looks well-proportioned overall. Many people aim to lose weight to avoid health problems linked to being overweight. The idea is that once you burn enough fat, you’ll reveal those sought-after six-pack abs. But for some folks, even after efforts to lose weight, those abs stay elusive.
If you’re in this boat, you might have what’s called an ectomorph body type. This means you find it hard to gain weight and keep it on, and those defined abs seem out of reach. To get those abs to show, you’ll need to focus on building muscle and maybe shedding a bit of fat.
This article breaks down the three main body types and offers advice on nutrition and workouts for people struggling to bulk up and reveal impressive abs.
Table of Contents
Three Main Body Types
There are three main body types:
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Ectomorphs: These folks are usually thin with lower body fat and muscle. They may find it hard to gain weight even if they eat a lot. When they see their mesomorphic friends looking fit effortlessly, it can be frustrating. But if they focus on gaining muscle, they can achieve a more muscular physique with the right approach.
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Mesomorphs: Mesomorphs are typically well-proportioned and naturally athletic. They tend to be stronger than ectomorphs without even hitting the gym. If you’ve always had some muscle tone without much effort, you’re likely a mesomorph.
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Endomorphs: Endomorphs usually have more body fat but also more muscle mass. They might find it easier to gain strength and muscle but struggle more to lose body fat. Their body type is often suited for sports like powerlifting.
Can you change your body type? While genetics play a big role, you can still build muscle, lose fat, and get those coveted abs with the right exercise and diet. Resistance training and proper nutrition can help everyone, regardless of body type, improve their physique. With consistent effort, anyone can make progress towards their fitness goals.
How to Get Visible Abs
To get visible abs, you need to focus on two main things: building muscle and burning body fat. Building muscle is key because it increases the size and definition of your abs. This means doing exercises that target your abs as well as full-body workouts. Lift weights that challenge you, aiming for 8 to 12 reps before you’re tired. Compound exercises like squats and deadlifts are especially effective. Machines can help too, as long as you use enough weight. Some people may also use ab stimulators like Vital Flex Core for faster results. If Vital Flex Core is not for you, you can try our ab stimulator, which is renowned for its effectiveness and affordability.
Eating the right foods is also important for building muscle. You should aim to eat slightly more calories than you burn each day (about 300 extra). Protein is crucial for muscle growth, so make sure to eat enough of it. Aim for 0.8–1.5 grams of protein per pound of body weight. This might be more than what’s usually recommended, but it’s necessary for muscle growth. Rest and recovery are also vital, so make sure to get enough sleep and take rest days.
Burning body fat is the other part of the equation. To lose fat, you need to eat fewer calories than you burn. This forces your body to use its fat stores for energy. While this sounds simple, it can be challenging for various reasons. Cutting calories too much can be tough, but it’s necessary for fat loss. So, along with building muscle, focus on eating right and staying consistent with your workouts to achieve visible abs.
If you need more guidance, make an appointment with our online personal training.