Different Body Types and the Recommended Work Outs

Not every body’s created equal. Before you start your training and nutrition regimen, it’s a good idea to figure out your body type. Knowing which of the three basic body types you’re closest to will help you better tailor your diet and exercise plan and set realistic, attainable goals that pave the way to your success. There are three basic human body types: the endomorph, characterized by a preponderance of body fat; the mesomorph, marked by a well-developed musculature; and the ectomorph, distinguished by a lack of much fat or muscle tissue. It’s all about the illusion these structures create. An ectomorph will naturally look skinner than he or she is, an endomorph will look heavier even when ripped, and a mesomorph will look well proportioned even with a little added weight.

An endomorph is an individual who has “a heavy rounded body build often with a marked tendency to become fat”. In bodybuilding lingo – an endomorph is a person whose bulking period is marked by a large amount of fat gain in addition to muscle gain, and whose cutting period is marked by a long and difficult attempt at fat loss. Four days of weight training throughout the week will ensure that the afterburn increased metabolic response from each training session will spill over into all rest days. One or two cardio days should also be included throughout the week. However, no matter if an endomorph is bulking or cutting, weight training should be the main focus. An increased amount of muscle mass will increase their base metabolic rate, thereby decreasing the chance of storing/holding onto fat cells.

An ectomorph has the body type that is most often seen in the pages of fashion magazines. They are slim boned, long limbed, lithe and have very little body fat and little muscle. Ectomorphs tend to have fragile, delicately built bodies and find it difficult to gain weight or add muscle. With an ectomorph already burning calories at such a fast pace, burning even more with cardio is not an efficient way to pack on any substantial mass. The ectomorph looking to maintain cardiovascular fitness for general health and longevity should only do cardio at a moderate pace for 30 minutes three times per week. Any more than this is going to be detrimental to the goal of gaining weight.

The mesomorph body type is characterized by a naturally athletic physique with well-developed muscles. If you have this body type, you likely are able to put on muscle easily when you lift weights and find it fairly easy to gain and lose body weight. However, this doesn’t mean you can eat whatever you want and lie around on the couch all day. You still need a targeted diet and fitness plan that helps you avoid fat gain and improve your overall health. It is recommended that  mesomorphs lift moderate to heavy weight in order to stimulate muscle growth. Once a mesomorph has reached his ideal physique, he can train to maintain. Mesomorphs don’t need to do as much cardio as endomorphs, but they should still engage in cardio exercise such as running or cycling for 35 minutes three days a week.