WHAT IS A BODY TYPE? WHERE DO YOU FIT IN? WHAT DOES IT MEAN?
The Truth is that we are not all created equal physically. Some people may be more physically gifted than others. Some people have small frames and some have medium to large frames. Some people are leaner than others and some are more bulky than others and the list can go on and on. A body type can describe how easily it is for you to gain and lose, fat and muscle. Some individuals are just predisposed to being large. While others tend to stay skinny no matter what they do. There are three types of body types; ectomorph, mesomorph, and endomorph. It is recommended that Ectomorphs be lifting heavy weights to stimulate muscle growth. These individuals need to build a strong core, strong foundation, upon which to develop and build the body/physique they desire. Exercises with a rep range from 3-5 should be used to facilitate strength gains. After a stable base is built, Ectomorphs will want to incorporate hypertrophy training, which is about 8-12 reps of slightly more isolationist exercises, like seated dumbbell shoulder press, or dumbbell bench press, single arm triceps extensions, and maybe a few curls to name a few exercises. Since maximal intensity is needed during sets, and since stored ATP should be replenished as much as possible, rest periods between exercises should last about 2 minutes when training with heavier loads or weight. You thinner people have metabolisms faster than a speeding bullet. If you are not eating, you should be. Pick the high calorie, high protein, healthier foods, and eat throughout the day consuming a balanced diet from Carbohydrates, Protein, Healthy Fats, and vitamins and minerals too. You need to create a "Positive Energy Balance" Which basically means that you are consuming more calories than you are burning off each day. This doesn't mean just eat anything for the sake of getting calories. Keep your calories coming from "healthy food choices."
Ectomorphic Body Type:
Ectomorphs usually refer to themselves as hard-gainers, which means that in order for Ectomorphs to gain muscle, it takes significant hard work, dedication, and lots of food. These folks usually carry very low levels of body fat, tend to have smaller muscles, and often have a smaller skeletal structure.
Mesomorphic Body Type:
Mesomorph bodies are more inclined to gaining muscle mass quite easily. These individuals are considered the ‘genetically gifted’ when it comes to bodybuilding or building big lean muscles. They are not necessarily easy gainers, but they are definitely not hardgainers either. Mesomorph body types are very athletic looking and are aesthetically pleasing to the eye. These are the individuals that people refer to as ripped and cut; and they usually walk with good posture. Mesomorphs can build muscle faster than Ectomorphs and can also lose fat much faster than Endomorphs, as long as they eat good and train efficiently.
Endomorphic Body Type:
This body type is more likely to gain fat but is also more likely to be big, strong, and large boned as well. Endomorphs usually have a soft and or squashy/blocky appearance, and they have a much tougher or more difficult time losing fat than the other two body types. The most can be made of this body type with a dedicated workout routine, and a dedicated nutrition plan. Although people with this body type may have a tougher time losing weight and getting lean, it doesn't mean it's not possible. It just means that this individual will need to really workout smart and eat smart and be dedicated in terms of not cheating and being consistent. It will be a process and take time but someone with this body type certainly can lose weight and achieve a healthy weight for their body type and frame.
Regardless what body type category you may fit in, one needs to consider and remember that there are numerous reasons for exercising that go beyond just aesthetics or how you look. Certainly we all want to look our best, but exercising does much more than just help our body composition. Exercise keeps us healthy, helps us fight off disease, and makes us more productive in our activities of daily living to just name a few.
Regardless of what type of body you were born with, you can make that body "the best it can possibly be" and be proud of it. Focus on the strengths that your body has. There are different advantages to every body type. We can't all be exactly the same. Don't focus on what others have in terms of their body. That will not get you anywhere. Yes, some people may be able to get away with more and never get fat or gain lots of weight, but pointing that out or focusing on that will not help you or those who may need to lose some weight or who have a goal of getting leaner.
Training Tips for Different Body Types:
For the Endomorphic body types, In the beginning, Weight training should be kept to a higher rep range for most workouts. Training 2-3 times per week on non-consecutive days with several exercises strung together and little rest between sets. This will train for endurance, strength, and will keep the metabolism elevated. Weight/resistance training should focus on the 10-15 rep range. Cardio/Aerobic training is a big plus for endomorphs. 4-5 sessions of cardio per week is recommended progressively building up to a goal of 45 - 60 minutes per session. For overweight people, aerobic/cardio training should be the "Most frequently" occurring activity in order to loss excess body fat and weight. For more information about weight loss see WEIGHT LOSS.
Regardless of what body type you may have, you can benefit from a lifestyle of Exercise. If you would like help with beginning an exercise program and learning a fitness lifestyle that will give you a life time of benefits feel free to contact me to schedule an initial consultation.
