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INSIDE THIS ISSUE
PAGE 1 20 Years Later, The Ranch Is Still One of One PAGE 2 Your Road to a Stronger Season Begins at The Ranch PAGE 3 Showcases Won’t Fix What’s Really Holding Your Athlete Back
This Month in Baseball History
PAGE 4 Different Bodies, Different Rules, Different Needs
How Body Type Shapes Your Gains BLAME YOUR BIOLOGY
have it easier than everyone else when it comes to diet and exercise. They can simply eat and work out in ways that align with their fitness goals. You don’t need any extra strategy or intensity to maximize your gains. ECTOMORPH These individuals are often the most aware of their body type, as they’ve always struggled to gain and maintain weight due to a fast metabolism. They have narrow shoulders and hips, and often have relatively smaller muscles when compared to bone length. A high-protein diet paired with maximal strength resistance training will yield the best results. Just be sure to take long breaks between sets. Determining your body type is a great place to start your fitness journey. Keep in mind that everyone’s body is unique, so you may need to adjust as you go. Working with a personal trainer and a dietitian will help you figure out what your body needs and the best strategy for your build.
Have you ever noticed that you don’t gain muscle or lose weight in the same way as your friends or family members? The same exercises and diets can produce different results. Even when you up the intensity, you’ll still run into people who see more progress through lighter efforts. Initially, you may think it’s something you’re doing wrong, but it’s likely related to your body type. In the early 1940s, American psychologist, numismatist, and eugenicist Dr. W.H. Sheldon theorized that there were three body types: endomorph, mesomorph, and ectomorph. Endomorphs were soft, round bodies, mesomorphs were muscular, and ectomorphs were thin and delicate. Eighty years later, we know people don’t necessarily fit into these tight, simply labeled categories, but
that doesn’t mean we can’t use them to improve our fitness and overall wellness. ENDOMORPH Individuals with this body type often have stockier bone structures with larger midsections and hips. They gain fat easily and struggle to shed it, often due to a naturally slow metabolism. If you’re an endomorph who wants to strengthen your body, you’ll need to focus on high-intensity exercises that burn a high number of calories and a high-protein diet with balanced carbs and fats. MESOMORPH This is often the natural athlete body type, characterized by developed muscles, wider-than-hip shoulders, and an efficient metabolism that helps maximize weight gain or loss. These individuals often
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