![]() There is also research to suggest that consuming protein before bed can help to increase muscle protein synthesis rates overnight, and limit the duration of the fasting period when you are asleep. Your intake either side of a workout is particularly important, so maybe a protein shake before strength training and then one within an hour or so after. “If you’re an ectomorph you should consume protein regularly – every three to four hours. ![]() “Ectomorphs need to increase their calorie intake, trying to get it from healthier foods, with an emphasis on protein in the diet,” says exercise physiologist Tom Cowan (opens in new tab). Naturally skinny types will find it harder to add muscle, so if that’s you, you’ll need to follow the fundamentals of building muscle to the letter. Here’s what you may need to take into account if you’re predominantly one body type. And while there’s no one true fitness goal everyone should be striving towards, some goals will be harder to achieve for bodies that lean towards certain types. While individuals who are exclusively one body type are extremely rare, you probably have some idea of where you fall within the Heath-Carter system. (Image credit: unknown) How To Train For Your Body Type It’s a good starting point for identifying your own body type. The chart below shows where athletes from various sports fit in the Heath-Carter system. If that’s you, try not to rub it in everyone’s face. Or the dream combo: a muscular mesomorph who can strip fat rapidly from just a couple of HIIT workouts. You could be a mix of mesomorph and endomorph where you gain muscle quickly but also put on weight easily if you relax your diet. Almost everyone is a mix, though, so it’s case of identifying your own body type and how it fits into each category. Under the Heath-Carter system, an extreme mesomorph would be rated 1-7-1, an extreme endomorph 7-1-1 and an extreme ectomorph 1-1-7. “So a 1-7-5 would be a mesoectomorph – a tall muscular person with little fat.” “You are scored in an order with endomorphy first, then mesomorph, then ectomorphy,” says McNaughton. There’s even a system for rating what mix of types you are, the Heath-Carter method, where you are given a score between one and seven for each body type (you can go outside this range, but it’s generally within those numbers). “We all have some aspects of endomorphy, mesomorphy and ectomorphy.” “The three body types exist but probably never in their pure form,” says Professor Lars McNaughton from Edge Hill University. Am willing to share an Export of the form to anyone who wants to tinker with it themselves.Although there are three clear body types, it’s important to be aware that these aren’t set in stone. Would like to hear some input from anyone about this. ![]() But I cannot get the blended Results to show correctly for either of the Two variants or their respective Male/Female Selection. I’m not sure if I’m using the AND/OR parameters correctly or what. Ecto-Meso answer for question #1 could be C or B. Using the Conditional Logic to show the appropriate Result, means I select the correct answer combinations. (This isn’t even counting the Email Conditional Logic I had to set up for these blended variants). This is making me create FOUR additional answers (Results) dependent on the two blended variants and Male/Female selection. NOW where everything blows up in my face is the client wants TWO blended body type answers ( Results) dependent upon whether the user selected Endo-Meso or Ecto-Meso on the questions. Also, the emails I set up using Conditional Logic to send the user their results upon request. ![]() This seems to function well on it’s own plus the Conditional Logic used to Show/Hide the Male/Female Question #6. Using Multi-Steps, I’ve created all the questions plus the SIX possible body type answers ( Results) dependent upon whether Male or Female was selected. Only on question 6 for Mesomorph body types does the answer differ dependent on whether you selected Male or Female at the beginning. There are 7 questions plus a Male/Female question at the beginning. A client wanted a Body Type quiz created. ![]()
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