The Training For Your Body Type
Lots of people around the world are desperately trying to lose weight, get rid of excess fat and sculpt their muscles – yet the others grapple with a completely opposite problem – they fail to put on pounds or for that matter turn them into muscle mass no matter how much food they stuff themselves with. This is an emblematic example of how much weight your genes carry when it comes to your body shape, ability to shed pounds or pack them on. The three body types – ectomorphs, mesomorphs, and endomorphs, not only have different physical builds, but also need distinct workout programmes to achieve their goals. Take the Workout Quiz to finally sort out how your body type should reflect in your training program in order to provide maximum efficiency.
The Workout Quiz
Choose the answer that fits you the most.
1. Is it difficult for you to burn fat?
- I struggle with this a lot.
- Quite difficult.
- I can’t gain weight, what are you talking about?
2. Your shoulders are:
- Wider than your hips.
- The same width as your hips.
- Narrower than your hips.
3. If you buy a pair of relaxed-fit jeans, how do they feel around your glutes?
- Tight around your glutes.
- Perfect around your glutes.
- Loose around your glutes.
4. You are hungry:
- All the time.
- At mealtimes.
5. Your body looks:
- Round and soft.
- Rugged and squarish.
- Long and narrow.
If you’ve got more A answers in the Workout Quiz – you’re an endomorph, if you’ve got more B answers – you’re a mesomorph, more Cs – an ectomorph. Read this article to get clued up about your body type, and follow this one to understand which type of workout fits you.
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The Workouts For Three Body Types
The Ectomorph Workout
The Ectomorphs are known as hard-gainers, as it is very difficult for them to add muscle mass, while they don’t have to worry much about excess fat. Their metabolism burns calories with lighting speed, which prevents them from putting on weight, and even sustaining a healthy body mass index (4).
Strength training for the ectomorph:
- It is recommended to train with heavy weights and give yourself lots of rest in between sets (2-3 minutes) as well as in between exercises (5 minutes).
- Limit your training only to one or two body parts per training day to avoid spending too many calories.
- Aim for 7-10 reps and 5-7 sets of each exercise.
- Rest a lot in between workouts and never train a muscle group that feels sore.
Cardio training for the ectomorph:
- Very minimal cardio. For ectomorphs, the minimum amount of cardio is required for general cardiovascular health. With an ectomorph already burning calories at such a fast pace, burning even more with cardio is not an efficient way to pack on any substantial mass.
- You should only do cardio at a moderate pace for 30 minutes three times per week. Any more than this is going to be detrimental to the weight gain goal.
- Also, you might go for moderate and low-intensity bike rides and brisk walks (think of them more as relaxing cardio activities to scale down stress).
The Mesomorph Workout
The mesomorphs are born under a lucky star as building a sculpted body or peeling off a couple of extra pounds is a breeze for them (3).
Strength training for a mesomorph:
- The more varied your workout, the better the results.
- Incorporate light, moderate and heavy weight training as well as bodyweight training.
- Combine basic exercises like squats, lunges, or deadlifts, with heavy weights, followed by isolation exercises with moderate/light weights.
- Aim for 8-12 reps for most exercises. Focusing on your legs, opt for quite heavy weights with around 5 reps and really light or no weights at around 27-30 reps for 4-6 sets.
- Add in any other strength training activity that you think is fun and you’d like to try it out.
Cardio training for Mesomorph:
- 3-4 days per week of cardio for 20-30 minutes.
- High Intensity Interval Training is a good choice for mesomorphs.
The Endomorph Workout
The endomorphs body is marked by a tendency to store excess fat (5). Therefore, endomorphs, unlike ectomorphs, should focus on the calorie-burning elements of the workout.
Strength training for an endomorph:
- Opt for total-body workouts with compound movements to burn the most calories. This can be a mix of bodyweight training as well as moderate weight lifting.
- Avoid heavy weight lifting with low reps.
- Aim for 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body.
- When you reach initial weight loss goals, it is fine to start to isolate muscles you want to shape a bit more.
Cardio training for an endomorph:
- Incorporate cardio a minimum of 3 times per week for 20-30 minutes in your target heart rate zone.
- Make your cardio training easy on the knees and low-impact (swimming, biking, hiking, walking, elliptical).
To sum up, the way you should build your body up largely depends on your body type. Even though everything seems easier for the mesomorphs, you can still achieve impressive results with the dedicated attitude. Just remember to stick to the proper diet – the Mediterranean or the Pescatarian diets might be your options, and keep your protein, and water intake high (2). Drink a glass of the lemon water (1) in the morning to amplify your results.
Are you ready to start trainings today? We prepared this 20-min Full Body Workout At Home challenge for you. Take it up!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Increased Hydration Can Be Associated with Weight Loss (2016, ncbi.nlm.nih.gov)
- Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range (2017, ncbi.nlm.nih.gov)
- Training For The Mesomorph! (n.d., bodybuilding.com)
- What Is The Best Workout For An Ectomorph? (n.d., bodybuilding.com)
- What Is The Best Workout For An Endomorph? (n.d., bodybuilding.com)