The Best Morning Routine Based on Your Body Type
There are some universal rules that apply, no matter your shape (don't skimp on sleep!). But your body type can also hold surprising clues as to the right exercise and diet habits for you.
By Jessica Migala
Mesomorph
Your body type in a nutshell: You can easily pack on muscle (you might describe your body type "athletic"). You can also be a combination of an endomorph and mesomorph. For instance, you put on muscle quickly but have a hard time trimming the fat on top.
Your ideal routine: Balanced and connected. Before you exercise in the morning, eat a snack with protein and carbs, says St. Pierre, which will optimize muscle building and give you fuel to tackle your workout. (A container of Greek yogurt is a good option.) Since you're naturally athletic, you may already be doing strength workouts. Keep it up—with a couple of suggestions. To create long, lean muscles, Sims recommends reaching for lower weights with higher reps or doing a high-intensity interval workout (HIIT) to tone.
If you're not feeling hungry afterward, grab a protein recovery drink to deliver the hydration and nutrition your muscles need, says Sims. Or if your stomach's grumbling, a well-balanced breakfast (such as cottage cheese with fruit and nuts) will offer a nice mix of protein and carbs to rebuild muscles and replenish glycogen stores, plus a little satisfying fat to keep you full.
And remember to make time to invest in your mental well-being as well. Emotional stress can impede short-term muscle recovery after exercise, research shows. This means you'll want to do things that maximize your mental health too. One option: Try to spend some time in the a.m. connecting with loved ones (call a friend, sit down with your kids to eat, hug your partner), as close relationships with loved ones help you stay calm and happy, according to the American Psychological Association.
Your ideal routine: Balanced and connected. Before you exercise in the morning, eat a snack with protein and carbs, says St. Pierre, which will optimize muscle building and give you fuel to tackle your workout. (A container of Greek yogurt is a good option.) Since you're naturally athletic, you may already be doing strength workouts. Keep it up—with a couple of suggestions. To create long, lean muscles, Sims recommends reaching for lower weights with higher reps or doing a high-intensity interval workout (HIIT) to tone.
If you're not feeling hungry afterward, grab a protein recovery drink to deliver the hydration and nutrition your muscles need, says Sims. Or if your stomach's grumbling, a well-balanced breakfast (such as cottage cheese with fruit and nuts) will offer a nice mix of protein and carbs to rebuild muscles and replenish glycogen stores, plus a little satisfying fat to keep you full.
And remember to make time to invest in your mental well-being as well. Emotional stress can impede short-term muscle recovery after exercise, research shows. This means you'll want to do things that maximize your mental health too. One option: Try to spend some time in the a.m. connecting with loved ones (call a friend, sit down with your kids to eat, hug your partner), as close relationships with loved ones help you stay calm and happy, according to the American Psychological Association.
Published 01/31/2018