Fitness for Every Body
It seems as if every day, there’s a new trendy workout that all of the celebrity trainers are talking about. If you’re trying to lose weight, gain muscle, or improve your overall health but aren’t sure how to go about it, you may be tempted to follow these popular fitness regimens.
Unfortunately, one size does not fit all when it comes to working out. A fitness plan that works wonders for your best friend might end up being disastrous for your workout goals.
How do you find an exercise plan that is going to work for your body? According to many personal trainers, it all comes down to body type.
The 3 Body Types
Most fitness experts identify three body types: ectomorph, mesomorph, and endomorph.
Those with the ectomorph body type are typically the ones that everyone envies. No matter what they eat, they never seem to gain any weight. For those with this body type, their main fitness goal may be to gain weight by putting on extra muscle.
Here are some common characteristics of those with the ectomorph body type:
- narrow shoulders
- narrow hips
- thin wrists and ankles
- long limbs
Body types that fall into the mesomorph category are typically considered “average.” Those with this body type are typically in a healthy weight range but can find themselves gaining weight as they get older. Fitness goals for this body type may include gaining muscle, losing weight, or improving overall health.
Here are some characteristics of the mesomorph body type:
- broad shoulders
- narrow waist
- somewhat thin wrists and ankles
- strong legs
The endomorph body type is the one that is most likely to struggle with fitness. This body type tends to be more bulky and muscular. However, those with this body type may find themselves gaining weight easily and struggling to lose it. Weight loss is the most common fitness goal for this body type.
Characteristics for the endomorph body type include:
- tick rib cage
- wide wrists and ankles
- hips that are as wide as shoulders
- short limbs
Not everyone will fall perfectly into one of these three body types. You may have characteristics that fit two or three of the types.
If that is the case, your workout will have to be pieced together depending on which body parts fall into which category. It is a more difficult road, but if you’re honest with yourself about your body type, you should be able to reach your fitness goals!
Workouts For Ectomorphs
Those with the ectomorph body type should focus primarily on strength training to help them add muscle to their thin frames. A little bit of cardio can be good for cardiovascular health, but too much will get in the way of the goal to gain weight. Those with this body type should use cardio primarily to warm up or cool down when doing strength-training workouts.
One important tip for those with the ectomorph body type is to use heavy weights. This is the best way to gain muscle quickly and efficiently. You should also make sure to get plenty of rest between sets.
To avoid burning too many calories during a strength workout, you should only focus on one or two body parts during each training day. Ideally, you should do 5-10 reps and 6-8 sets for each exercise that is part of your workout regimen.
Workouts for Mesomorphs
If you have the mesomorph body type, you may have a variety of fitness goals. You may be more focused on losing weight or gaining muscle, but it’s important to have a balanced workout to make sure that your overall health stays in peak condition.
Those with this body type should aim to do cardio 3 days per week for 15-30 minutes. This is the perfect amount to maintain your cardiovascular health and burn off excess fat. The ideal cardio workout would include a mixture of high-intensity intervals and low-intensity steady training.
For strength training, the key for the mesomorph body type is variety. Try a mixture of light, moderate, and heavytraining. A good plan is to do compound exercises (like squats, lunges, or deadlifts) with heavier weights and then using light/moderate weights for isolation exercises (like bicep curls and bench presses). For most exercises, aim for 8-12 reps.
Workouts for Endomorphs
Those with the endomorph body type are typically looking to lose weight, so they tend to focus extensively on cardiovascular exercises. While cardio is important, it shouldn’t be the only part of your workout.
Cardio for this body type should be included at lease three times per week and should be vigorous enough to elevate your heart rate. Low-impact types of cardio (such as swimming or the elliptical) are great options.
For strength training, those with the endomorph body type should focus on compound exercises to maximize the calories burned. Ideally, you should be using light/moderate weights with a high number of reps. A good rule is 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body.
As you get closer to your goal weight, you can start to include more isolation exercises to tone and shape specific body parts.
Don’t Forget Nutrition
Whatever your body type, make sure that you are eating a well-balanced diet that is mostly comprised of whole, unprocessed foods. We also recommend that you fast regularly as it offers a range of health benefits.
Even if you work hard in the gym using a workout plan that is tailored to your body type, your efforts could be derailed by an unhealthy diet.