Are you interested in aligning your diet and exercise to your body needs and goals? Before you dive into the necessary exercises intended for each body type, you should first understand what your somatotype is. You should first make sure that the diet and body training you plan to do will work well with your body type to ensure you will have the best results.
Somatotypes are helpful for everyone, for different types require varying exercises and nutritional needs. The body types are as follows: ectomorphs, mesomorphs, and endomorphs.
Identifying and Cross Checking Your Body Type
You can initially conduct a simple observation of your body composition through a quick check of the physiological state you are undergoing right now. To guide you in this assessment, here are some somatotype traits we curated to help you determine which one is your body type:
Ectomorphs usually have small frame sizes with little body fat and muscle mass, which may be long and lean. If you are one of the individuals who may have difficulty gaining weight and muscle no matter what they eat or do in the gym, you are likely to be one.
Most female ectomorphs tend to long for more womanly curves, while some male ectomorphs may not be too thrilled with their narrow-chested frames.
Suggested Body Workout for Ectomorphs
You should know about ectomorphs because they are at a disadvantage when building muscle and sculpting or toning the body. Whether it is your goal to be a bodybuilder or only to achieve a healthy, lean, and stronger body, you can benefit from a specific, consistent weight-training program.
It is important to maximize your muscle gain by using lower-intensity hypertrophy and maximal strength resistance training accompanied by longer rest periods.
People with this body type usually excel in endurance-type activities like cardio training instead of weight lifting. About three times a week for 30 minutes is best for ectomorphs.
Another option for ectomorphs to build muscle mass, weight training can also increase strength and sculpt the body. It is critical for this body type to have a simple weight-training routine using heavier weights. Complete three to five sets of approximately eight to 12 reps for each muscle group is ideal.
These persons tend to have an athletic, medium rectangular frame with an upright posture. They may develop muscles easier, for they have more muscle than body fat. Mesomorphs are also usually strong and solid, but they are not overweight or underweight. If you fall in this category, you have no trouble eating what you want because you lose weight easily, but you gain fast too.
Mesomorphs should have a diet specifically tailored for fitness goals and activity. Increase or decrease daily calorie intake to control body composition.
Suggested Body Workout for Mesomorphs
Mesomorphs may do well and have a natural edge with muscle mass. Choose three or four weight-training exercises on your own or with the help of a personal trainer. Do three sets of each exercise using moderate to heavy weights with 8-12 reps each.
If you don’t plan to bulk up, you can still maintain muscle by doing more reps using lighter weights.
Between 30-45 minutes of cardiovascular exercises, three to five times per week, is ideal for this type. You can opt to try running, swimming, cycling, or high-intensity interval training (HIIT) to reduce body fat.
Popular personalities who have mesomorph body types include Wolverine himself! Check out the tried and tested Hugh Jackman’s workout routine.
Individuals who fall in this category tend to have higher body fat but less muscle, and they may appear round and soft, for they may also easily put on pounds. But, don’t fret! If you fall under this category, it doesn’t necessarily equate to being overweight. Somewhat, you are just more likely to gain pounds than other types.
Suggested Body Workout for Endomorphs
Especially for endomorph people, exercise is a key factor in any weight loss plan. It also aids in increasing body metabolism and reducing fat.
Cardiovascular exercises, such as running and walking can help burn calories and create a calorie deficit diet. One is using up more calories than they are consuming, which results in potentially burning excess fat.
Well-rounded exercise routines which focus on cardiovascular and strength training are advised, such as:
HIIT (High-intensity interval training)
Here, you will alternate between very high-intensity, and low-intensity exercises then rest periods. Two to three times per week for a maximum of 30 minutes per session are ideal.
SST (Steady-state training)
This exercise has longer consistent moderate to low-intensity workout sessions, including walking, jogging, and swimming. Try doing at least 30 minutes– 1 hour SST sessions two to three times a week.
There you go! This information is just an overview of what you should know and consider before starting your fitness program. It is still best to learn as much as you can, and educating yourself is usually the most practical first step! Visit Total Shape to know the most appropriate body workout for you.