Fitness and workout regimens are essential for achieving the body you desire. Unfortunately, finding effective exercises can be daunting.
Fortunately, there are several ways to ensure you’re training correctly for your body type. In this article, we’ll look at three common body types and discuss the best exercises tailored towards each.
Ectomorph
If you’re tall, thin and have long, thin limbs with small joints, then you likely fall under the ectomorph body type. While having a faster metabolism and low body fat percentage may give you an edge in weight lifting, building muscle mass may prove challenging for this physique type.
Your muscles may be better suited for endurance-type exercises or aerobic activities since yours have more slow-twitch fibers than endomorphs or mesomorphs do. Ectomorphs also tend to overtrain due to their high metabolism, which could result in muscle loss instead of gains.
Strength training for ectomorphs should utilize heavy weights and high-intensity resistance. Focus on compound lifts like squats, deadlifts, bench presses and lunges to stimulate your muscle growth. Add in some isolation exercises for targeted muscles like biceps curls, triceps extensions and lateral raises to complete your routine. Do 3 – 5 sets with longer rest periods between sets (a few minutes) for maximum muscle growth potential.
Mesomorph
When it comes to fitness and workout routines, your body type must be taken into account. Your physique will dictate how well you can perform various exercises as well as how much muscle mass you build and burn off.
Mesomorphs typically possess a thick and dense muscle composition, ideal for strength training. Furthermore, their efficient metabolism allows them to gain or lose weight rapidly.
However, mesomorphs must pay attention to their diet when striving to reach fitness goals. Eating enough protein both before and after workouts will help promote muscle repair and growth.
They should also be mindful of carbohydrates, opting for foods high in fiber and low in sugars. This will help keep their blood sugar levels stable and provide sustained energy throughout the day. Lastly, they should drink plenty of water to stay hydrated.
Endomorph
Endomorphs require special diet and workout plans for optimal health. Since their body types tend to store fat, endomorphs require exercises that will burn away extra pounds without adding bulk.
In addition to cutting down on calories, dieters must incorporate high-intensity exercises into their fitness regime. Doing cardio will help them burn off fat and boost metabolism levels, helping them stay trim throughout life.
Endomorphs can benefit from a high-protein, low-carb diet to reduce their waistlines and improve insulin sensitivity. However, as they tend to gain weight easily, it’s essential that they monitor their caloric intake closely.
Maintain a calorie deficit with steady state cardio at least two or three times each week. HIIT, or High Intensity Interval Training (HIIT), is another excellent choice that can be done from home or outdoors. Plyometric exercises are another beneficial exercise option that can be included into your routine for added benefit.
Combination
When it comes to fitness, there is no one-size-fits all approach. To maximize success, identify your body type and create a diet and workout program tailored specifically towards you.
Fitness expert Michael Catudal explains that a combination body type possesses characteristics of two distinct body types. By understanding this distinction, you can make more informed decisions when training and create the physique you desire.
Combination exercises offer you an effective way to target multiple muscle groups at once, as well as being great metabolic conditioners and fat burners.
If you’re short on time, this is an effective way to maintain and enhance your fitness level. Unfortunately, they aren’t the most beneficial exercises for building strength.
