Ever wonder why some people can eat whatever they want, hardly exercise and never gain a pound? Or maybe you are the type of person who eats relatively healthy, goes to the gym regularly, but can never seem to shed off those unwanted kilos. Guess what, my friends — this is all due to your body type.
There are three main different body types, and for each one, there is a specific way to train to maximize your results in the gym. Many people are a combination of two types, so find out where you fall on the scale and adjust your workouts accordingly.
Characterized by a small delicate frame and lean muscle mass, an ectomorph is your typical skinny guy or gal. Ectomorph’s speedy metabolism and ability to process carbohydrates into energy very quickly allow them to burn off fat effortlessly. To most of us, this may sound like a dream, but it’s not all a walk in the park, as ectomorphs have great difficulty putting on muscle mass. Celebrity ectomorphs include most models, including Kate Moss and Gisele Bundchen, as well as naturally-slim male stars (who work out to maintain their muscles, of course), such as Tobey McGuire and Edward Norton.
To put on muscle mass, an ectomorph needs to focus on minimal cardio and intense, short workouts full of compound movements that focus on building muscle. Some of the best compound movements are squats, lunges, bench presses, shoulder presses, and deadlifts. Each exercise should be completed for 8 to 12 reps with maximum volume for three sets.
Characterized by a broader bone structure, muscles and an athletic body, a mesomorph is your typical jock. Mesomorphs could be thought of as the “genetically gifted.” They have an athletic, strong, compact and naturally lean figure. Often, their shoulders are wider than their hips and women tend to have an hourglass figure. Mesomorphs are the easiest body type regarding gaining muscle and storing a limited amount of fat. Most of the population is actually a combination of mesomorph, with a smaller hint of ectomorph or endomorph. Unfortunately, most mesomorphs also take their natural athleticism for granted, leading to poor nutritional habits and lazy workouts. Celebrities that fall into the mesomorph body include Jessica Biel, Jennifer Garner, Halle Berry and male stars like Mark Whalberg and George Clooney.
To maintain the athletic build, a mesomorph needs to focus on following a gradual training plan to increase strength without establishing too much mass. Mesomorph’s respond well to power moves like sprints, box jumps and plyometrics. Each exercise should be done for 4 to 6 reps for a total of 4 sets.
Characterized by a soft and round body structure, an endomorph is that person in your life with a slow metabolism. Endomorphs are proficient at storing fuel for later use, with muscle and fat located in the lower half of the body. Endomorphs are the hardest body type to possess regarding weight management and to maintain a balanced physique, but don’t despair; with the right diet and exercise, you can flaunt those curves with confidence. Celebrities with “endomorph” figures include Kim Kardashian, Marilyn Monroe and Chris Pratt.
To decrease body fat percentage, an endomorph needs to focus on incorporating HIIT-style cardio four times per week alongside hypotrophy training. Hypotrophy is a method of training where the heavy weight is lifted at a low rep range. Each exercise should be done for 4 to 6 reps at a high weight for a total of 4 sets.
Most people generally exhibit most of the qualities in one particular category, though you may be a mixture of two or three types. Now that you know how to workout for your particular body type, you can crush those fitness goals of yours with ease!