Apples…Pears… Bananas?? That’s not how we describe body types in the scientific community. While it may be easy to tell what body type you are by looking at a piece of fruit, it can hardly tell you how to train your body or diet. Learn how to workout and lose weight curvy, stick think or muscle types.
Does it make a difference for training and dieting, knowing what body type you are?
Absolutely it does. It all comes down to metabolism and how you burn and store fat in your body.
Yes, there are genetics involved when you see people who eat everything but don’t gain a pound. It may seem unfair that you gain 3 lbs just by looking at a piece of cake. I am right there with you guys, its a bummer. But it doesn’t have to stop you from getting the body you want. All’s it takes is a little education on what body type you are.
In this article I am going to break down 3 specific body types, teach you how to train for that type and eat to maximize your transformation to the body of your dreams.
3 body types:
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- Wide clavicles
- Narrow waist
- Thinner joints
- Long and round muscle bellies
- Generally hard body
- Well defined muscles
- Rectangular shaped body
- Gains muscle easily
- Gains fat more easily than ectomorphs
The mesomorph body type responds best to weight train and typically will see results very fast. For women, this does not mean you will look like a man who weight lifts, you will get tone and not see bulky muscles. This body type can also gain fat pretty easily so you have to stay on top of your diet, no matter what workout plan you do. The best workout plan is one that involves cardio both (slow and HIIT) and weights.
- Narrow hips and clavicles
- Small joints (wrist/ankles)
- Thin build
- Stringy muscle bellies
- Long limbs
- Small “delicate” frame and bone structure
- Classic “hardgainer”
- Flat chest
- Small shoulders
- Lean muscle mass
- Finds it hard to gain weight
- Fast metabolism
Ectomorph’s have a very fast body type, making it hard to gain weight. (Not fair!) They have a super fast metabolism which burns up anything they eat pretty efficiently and fast! If gaining weight or lean muscles mass is your goal, you must eat a lot of good clean calories. Workouts should focus only on weights and hardly any cardio since your body already burns calories pretty fast. You should have a pre bed time snack to prevent muscles loss over night. If you are an Ectomorph congrats it is pretty easy for you to lose body fat and lean out quick.
- Thick rib cage
- Wide/thicker joints
- Hips as wide (or wider)
- Shorter limbs
- Soft and round body
- Gains muscle and fat very easily
- Is generally short
- “Stocky” build
- Round physique
- Finds it hard to lose fat
- Slow metabolism
- Muscles not so well defined
If you find you have an endomorph body type, you may notice you have a slower metabolism and find it hard to lose weight. The largest portion of your weight comes from fat not muscle. The best practice for workouts would be cardio and weights. Cardio will help in that extra calorie burning and lifting weights will increase your lean muscles tissue as well as aiding in that slower metabolism. You should focus on intaking more protein and watching your card intake. (My 21 day metabolic reboot would be the perfect diet for you, Body type specific workout included)
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How to workout for your body type
Your biggest concern should be losing fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle-to-fat ratio, which will help to boost your metabolism. Use moderate weights at a fast training pace, allowing for very little rest between sets and exercises. Lower your calorie intake and eat frequent but small meals to make sure you’re still getting adequate nutrition. Eliminate sugar, sweets, and junk food from your diet. Get your heart pumping by engaging in some form of daily activity such as brisk walking or biking.
Monday: Lift – Total body circuit training
Thursday: Lift – Total body circuit training
Saturday: Lift – Total body circuit training
Sample Total circuit day: 1 set each
Clean and press 12-15 reps
Over head medicine ball throws 12-15 reps
Dumbell back lunge 12-15 reps
Pushups 12-15 reps
Bench Dips 12-15 reps
Bodyweight squat 12-15 reps
Wide grip Lat pulldown 12-15 reps
Medicine ball jumping jacks 12-15 reps
Incline pushup 12-15 reps
Dumbell bicep curl 12-15 reps
lateral raise 12-15 reps
One arm dumbell row 12-15 reps
You should concentrate on gaining weight in the form of good, lean muscle tissue. Weight training should be fairly heavy and done at a slower workout pace with longer rest periods between sets. Don’t weight train too often or for too long per training session. Eat a diet high in quality foods, eat more than you’re used to, and eat often. Keep aerobic activities to a minimum.
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You have a naturally fit body but, to maintain or improve it, you should adopt an exercise and diet regimen that compliments your build. You can strength train more often and for longer periods of time, but be careful not to overdo it. Train with moderate to heavy weighs and keep a moderate pace, making sure not to rest too long between sets. You’ll find you gain muscle quite easily. Don’t fear; you won’t get “bulky.” When you’re happy with your muscle size, simply train to maintain. Stick to a good, healthy diet to stay lean and muscular, and watch for any slow-creeping fat gains. Engage in and enjoy aerobic activities, but be careful not to overdo it.
Ecto and meso workout sample:
These body types can workout similarly as far as weights Ectomorphs would just simply skip the cardio days and focus strictly on weights.
1 warm-up set, 4 sets of 5 reps
Standing dumbell upright row
1 warm-up set, 4 sets of 10 reps, Rest 60-90 seconds between sets
Cable rear delt fly 4 sets of 10 reps
Front cable raise 4 sets of 10 reps, Rest 30-60 seconds between sets
Tricep pressdown 4 sets of 10 reps
Bicep curl 4 sets of 10 reps, rest 45-60 seconds between sets
Super set #4
Inverted row- belly up 3 sets to failure
Diamond Pushups 3 sets to failure, rest 45-60 seconds between sets
Plank 1 minute
Side plank 1 minute each side
V-up situps 30 seconds
Ab rolls 20 reps
These workouts are samples of my 21 day metabolic reboot program, to get the diet and rest of the workout program go here!
Author: Monica Perry
Monica has helped thousands of people lose weight with her online diet programs. She has been a trainer since college where she obtained her exercise science degree. Her 21 day metabolic reboot has received rave reviews from her fans and clients. She loves helping people losing weight and obtaining confidence in eating well for a lifestyle. Check out her Facebook page below or join her private coaching group by clicking on the link. https://www.facebook.com/groups/weightlosstipss/