Exercise right for your body type with these 8 tips
Building muscle and building the body of your dreams requires much more than lifting a few dumbbells and drinking a protein shake. Contrary to what you may think, finding the empty cable car machine is not the most surprising thing that can happen in the gym. The fact that most people follow an inappropriate training program according to their body type and still expect to see results at the top of the list.
Since you are reading this article, it is very likely that you are one of these people. While you may see some positive changes in your body after following a vanilla training program (one program suits everyone), you will not reach your maximum body potential.
If you want to make a fanatical show every time you take off your shirt, you need to double your strengths and work on your weaknesses. You will only be able to achieve this if you train for your body type.
How to train for your body type
1. Look at Your Body Type (True)
When asked about body type, most people respond with their desired body structure instead of the actual body type. For example, an ectomorph may choose a training and diet program created for a mesomorph because it wants to have that body composition.
But why would anyone do that, you ask?
If ectomorph and mesomorph sound like characters from Aquaman, here is a quick introduction to body types for you:
Ectomorphs – Naturally lean with narrow shoulders and hips. Ectomorphs have a fast metabolism and struggle to gain weight.
Mesomorphs – Slim construction with narrow hips and clavicle. Mesomorphs usually have small joints, long limbs and muscular abdomen.
Endomorphs – You have heavier bone structure with a square torso. Endomorphs have wider waists, larger hips, and slower metabolism.
2. Check for hybrids
Strange as it may sound – you are probably not a purebred. Usually we tend to make sense of everything by putting it in linear terms, but the world can be more complex than that.
Most people have a dominant body type with some characteristics of other types, or a body type that has equal qualities of two different body types – which means you can be an ectomorph with a low quality of a mesomorph.
And if you’re asking – no, that’s not a bad thing. You will not look like a monster. A combination of body types means you have the strengths of two different body types. Following the right program for your body type will open the door to unlimited gains.
3. Get your diet and exercise programs
Losing or gaining weight will depend on the calories compared to the calories out. If you want to lose weight but eat everything you can get your hands on, no hard work out in the gym can get you on the right track.
Your diet will determine your body size / volume, and exercise will shape your body shape and muscle composition. With that said, diet alone can not take away your dream physique.
Following a personalized training program will affect your muscle-to-fat ratio. Lifting weights will help you carve the body that the Greek Lord will approve. Designing a calorie and macronutrient-focused diet plan and following the correct exercise routine according to your body type will give you your arms of transformation.
4. Ectomorphs can easily go into cardio
We are sure you know people who will not gain weight no matter how much they eat. These people are generally ectomorphic. If ectomorphs do a lot of cardio in the hope of shedding excess belly fat in search of abs, they can quickly end their cortisol levels.
High cortisol levels cause the body to accumulate more fat as it signals the body that it is under stress. The body then accumulates its fat reserves in anticipation of a war or flight situation.
The main goal of an ectomorph should be to build muscle mass and strength through resistance training. Performing compound lifts like squats, deadlifts and bench presses can help you start your muscle building journey.
5. Mesomorphs Do Better With Low Intensity Cardio
Building muscle or losing extra pounds can be a bit tricky for mesomorphs. Since they are between the two extremes, finding the right training style can involve trial and error.
If you are a mesomorph satisfied with his body composition, you should add low to moderate intensity cardio to your fitness routine.
Mesomorphs have less slow-moving muscle fibers due to which they have lower levels of endurance. Being too comfortable with exercise and not changing things can lead to a plateau. Although low-intensity cardio will bring you better results, you need to change your exercises constantly to shake up your growing muscles.
6. Endomorphs Can Be Taken Super Fast Very Fast
If you are a predominant endomorph and are not interested in looking like you have been on a carbohydrate restricted diet for 1000 years, you will experience the magic of genetics. You do not have to start a thorough FBI-style investigation to understand the body type of most weightlifters and weightlifters.
Design your resistance workout around fast-twitch muscle fibers using heavier weights for less repetition. Low-intensity cardio for burning stubborn body fat will prove to be more effective.
7. HIIT your boyfriend
High Intensity Interval Training (HIIT) is a highly effective tool for building muscle mass and losing body fat. HIIT exercises are a form of anaerobic exercise that facilitates the burning of stored body fat as fuel.
An increased metabolic rate is one of the most underestimated benefits of HIIT workouts. A high metabolic rate makes you burn calories at a faster rate even after exercise. You will still burn calories while sitting on a sofa after a workout. What else could an endomorph want?
8. You do not need full body strength training
Many people, especially fitness youth, try to outdo themselves in every workout session. They routinely perform whole body workouts assuming it will quickly follow their body transformation.
Your goal should be to achieve the greatest muscle stimulation possible through the highest volume and intensity. It would be better to train no more than two muscles in a single training session.
Training up to two muscles in a single day also gives your muscles enough time to heal. Ectomorphs are known to require more time to recover from intense exercise compared to mesomorphs and endomorphs.
Are your workouts based on your body type? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Tweet.