Identifying your body type and coming up with a workout plan that suits your body type is crucial for effectively keeping yourself in shape and achieving your fitness goals in a short span of time. Typically, the human body can be broken down into three unique types. These are ectomorphs, endomorphs and mesomorphs. It is said that everyone’s body falls into one of these three categories. Although we are all born with the ability to shape our body, we all have a type that we are born with. However, having said this, very few people in the world are “true ectomorphs”. Factors such as the natural resting metabolism, for example, plays a large role in defining the person’s body composition or more specifically, their fat-to-muscle ratio. It also goes without saying that the same kind of training will not work for every other body type. Usually, there is not one program that can effectively train all three body types. Often times, some people need fewer reps, and more rest, while other people need higher reps and shorter periods of rest.
Different Body Types
People who have ectomorph body types are people with small frames, flat chest, small shoulders and very lean frames. Typically, people with this body type find it hard to put on mass. Fortunately, they can change their body type and ensure muscle gain with specific workouts. Big, compound movements coupled with a high rep workout are key for adding bulk to muscles. One of the biggest advantages a person with an ectomorph body type has is their ability to do more reps at relative intensities compared to other body types. Due to the higher percentage of slow-twitch muscle fibre in their body, a person with this body type can have longer rest periods between sets (3-5min) and more frequent workouts with more reps. Besides completing more reps, they also have faster recovery time and can easily get away with 3-4 full-body workouts a week without too much strain. It is also important that people with this body type pay attention to their diet and should limit their cardio.
Typically people with a mesomorph body structure are considered to have an ideal body structure for bodybuilding. Depending on your fitness goals, there are a number of different training methods that you can employ to achieve your health objectives. It is advised that people with this body type should employ compound movements as the base of their training. At the same time, including isolation movements will tone and build muscles. It is also best if you utilise different training methods from high-intensity workouts to low-intensity workouts.
You can switch up your routines from short to long rest intervals between workouts. Working three to four days a week will be enough to build mass, however, to ensure that you break up your workouts to focus on certain body parts each day. For instance, you can focus on your chest and shoulders on Monday, and concentrate on your hamstrings, glutes and quads on Tuesdays. If you are looking to lose some weight, you can also include some cardio and circuit training to keep off fat. Although people with this body type gain muscle quickly, they can also be prone to fat gain.
People with an endomorph body type should employ more compound movements in their workouts. Additionally, circuit training is also ideal for endomorph body types. Picking three to five exercises with two minutes of rest between circuits will help you tone muscles, build mass and lose weight. One of the best workouts you can incorporate into your regime is HIIT or high-intensity training. HIIT is touted for providing the best results over a short period of time. Essentially, you are getting the most out of your workout with the least amount of effort or time. HIIT is a form of interval training that alternates between short periods of intense anaerobic exercise with less intense recovery periods. A typical HIIT workout will last about 30 minutes, however, times usually vary depending on the person’s fitness level. These workouts not only improve endurance, but they also boost glucose metabolism and the overall resting metabolism of the body. HIIT workouts aid in fat loss and is a crucial workout regime for people with endomorph body types. Compared to other workouts which require longer sessions, HIIT regimens have been proven to significantly reduce the fat mass of the body over a short period of time.
The Bottom Line
Although all of us have different body types and different fitness goals, it is important that we do our own research to find out what works and what doesn’t. Besides switching up your workout regime from time to time, so as to avoid a plateau, it is also important that you adhere to a well-balanced diet. A good diet along with regular exercise will go a long way in helping you achieve your fitness goals.