By Art Golovatiuk on December 14, 2015.
Have you heard about tree BODY TYPES?
People come in all shapes and sizes, but most can be placed within three body type categories: endomorph, mesomorph, or ectomorph. Each type has different characteristics, training specifics and thus your workouts should be tailored to YOUR type!
- Soft body (somewhat flabby)
- Underdeveloped muscles, but typically gains muscle mass easily.
- Round shaped due to trouble losing weight
- Over-developed digestive system
An Endomorph's main struggle is losing fat and maintaining good results. Such people should be focusing on strength training in order to gain a lean muscle mass and increase muscle-to-fat ratio, resulting in a faster metabolism. I recommend using moderate weights with very little rest between the sets and exercises that would engage as many muscle groups as possible (whole body workout for example).
An endomorph may benefit from a strict calorie intake due to tendency of going fat easily, thus watching your calories will do you a great favor! Everything is good in moderation, so if you are 180-200 lbs man try not to go on 1500 calorie diet - it will slow down your metabolism and force you to lose a lot of precious muscle mass. If possible, one should eat smaller meals (400-500 calories) 5-4 times a day.
Remember, sugar is your worst enemy! So fight it as best as you can by sticking to low glycemic fruits in your diet.
- Hard muscular body
- Overly mature appearance
- Rectangular shaped (hourglass shaped for women)
- Gains / loses weight easily
A Mesomorph has a naturally fit body. However, this type should exercise and diet correctly in order to maintain achieved results or improve such. In comparison to Endomorphs Mesomorphs can lift heavier weights and have better endurance which allows them to workout longer. Important not to over do it though.
I recommend training with moderate to heavy weighs at a moderate pace (30-60 sec in between sets). Good mews, mesomorphs! You will find yourself gain muscle quite easily, but maintain a balanced diet to stay lean and muscular, and watch that sneaky fat gains:)
- Tall fragile thin body
- Tends to have flatter chest than two above
- Due to it's thinness has young appearance
- Lightly muscled
- Has trouble gaining muscle mass due to high metabolism
Ectomorphs should concentrate on gaining weight in the form of good lean muscle mass. Weight training is strongly advised and should be structured and periodized.
This type can handle fairly heavy weights with slower workout pace (1-2 min in between sets). Ectomorph’s diet is a very important step on the way to get that beautiful body. His diet needs to be balanced, where at least 50% of all calories should come from good carbs (rice, pasta, veggies).
Due to their high metabolism, cardio and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your muscle gains :).
I hope this shed some light on which of three body types are you and if you have any questions about specific type- comment or email me!
Now let's get to work, peeps:)!