The Slim, the Pudge, and the Muscly
Are you a lean, wiry athlete with low body fat? Do you experience rapid muscle growth when weight training? Does each dietary indulgence cause your hips to expand exponentially? Determining your body type is essential to your fitness program design.
Three Body Types
Ectomorph - These types are characterized by lean muscle mass and naturally low body fat levels. They are often described as skinny, beanpoles, pencil-thin, and other names, which sometimes can be quite unflattering. Classic examples of this category are the endurance athletes: marathon runners, tri-athletes, and long-distance bikers. Supermodels typically fall into this group, whether by natural selection or starvation methods. Gaining muscle for the ectomorph is quite a challenge, and their metabolism is unusually high. Unless caloric consumption exceeds their daily needs, they can easily lose weight and muscle mass.
Endomorph - These types have a higher amount of body fat usually around the middle of the body. Though their body fat masks their muscles, they are generally quite strong. Those at average weight to obese individuals can fall into this group. Muscle gain can occur with regular resistance training. In our modern society, this type of body is the most prevalent due to the mass quantities of heavily processed foods. If the endomorph consumes calories just above their required daily intake, they rapidly store body fat as a result of a slower metabolism.
Mesomorph - These types generally put on muscle with relatively small amounts of fat gain. Bodybuilders and fitness competitors are prime examples of the mesomorph. Of all three body types, the mesomorph is most rare. When these individuals commit to a weight-training regimen, they experience explosive muscle growth. A genetically gifted mesomorph can eat massive amounts of food without visibly gaining fat. Because of their dense muscular composition, their metabolism burns calories like a roaring furnace.
Three Training Programs
Ectomorph Training - If you fall into this category, capitalize on your physical propensity for endurance sports. Join a runners' club or train for a triathlon. Be sure to include some weight-training in your program, as well, to maintain your muscle mass. Boost your carbohydrate intake, as needed, to gain weight. Though you may have always longed to be a bodybuilder, accept the genetics nature gave you for endurance activities. Maximize your strengths.
Endomorph Training - Since fat gain is a common obstacle for the endomorph, focus on a weight loss program. This program would include cardiovascular activity 3-5 times per week for 30-45 minutes each time. Balance your cardio workouts with an equal amount of strength training exercise sessions. Work every muscle group in your body 2-3 times per week, so you can boost your metabolism. By increasing muscle mass, you will decrease body fat.
Mesomorph Training - Make the most of your muscle-building capacity by incorporating an effective strength-training regimen. Use a body-part split, so you will be able to work different muscle groups each day. You have the ability to strength train 5-6 days per week resulting in substantial muscle gain. Do include 20-minute bouts of cardiovascular activity 3 times per week to benefit your heart and lungs.
Being a full-time fitness program designer, I have the opportunity to create specific programs spanning the gamut of endurance athletes to 101-year-old seniors. Due to my vast experience, I have discovered the impact genetics has upon individual exercise results. By understanding which of the three body types you have, you can form a regimen that will propel you to success.
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