Exercise For Body Types!
Girls,
I thought this article might help some of you who are trying to decide on a workout.
Gab
Body Type Fitness
http://www.bellaonline.com/articles/art1377.asp
by Monica Neave
You know that exercising on a regular basis burns calories, builds muscles, and improves your appearance, but what if you want the best body you can have? Will doing the same routine as the next gal get you the results you want? Probably not. The days of one-size-fits-all fitness and diet plans are long gone. The best way to maximize your body’s potential is to customize your fitness and diet plan to your body type. Every person falls into one of three basic types: endomorph, mesomorph, or ectomorph. Each of these has specific characteristics that respond best to different types of workouts and diets. Identify your type from the descriptions below then follow the recommendations for your best body.
Endomorphs are soft, round or curvy, and generally pear shaped (think Jennifer Lopez or Brittney Spears). They can gain muscle easily but have trouble losing weight especially fat. Most endomorphs dread weight training or only do very light weight training for fear of bulking up. The first and most important rule for this body type is to get past that mentality and start lifting moderate weight. Light weights are not effective for muscle building or for transforming your shape. Moderate more challenging weight on the other hand, builds muscle, and boost your metabolism so that you’re burning major calories even while you’re at rest. Circuit training or full body strength training 3 times a week are great options for this type. Perform 1 exercise per body part and 2 sets with a weight that allows 10-12 repetitions. Another good option is a 3 day split that includes super-sets, tri-sets, or compound sets. Weight training this way provides more of a cardiovascular workout and burns more calories. In addition combine 45 min. of medium intensity cardio 3 times a week and 20 min. of high intensity interval training cardio 2 times a week for maximum fat burning.
Great Workouts for Endomorphs
The Firm: Maximum Body ShapingInterval Step ClassHigh Low Sculpt ClassWeightloss Workouts Spinning ClassTreadmill Walking w/InclineWalking UphillCrosstrainer20 Minute Full Body WorkoutTae-Bo II Get Ripped AdvancedKickboxing Class
Endomorph Diet Tips
Limit starchy carbs, and sugar.Limit fat intake to 20% of total calories.Load up on fiber and water.Snack on fruits and veggies.Eat 5-6 mini meals a day to rev metabolism.
Mesomorphs have medium to large frames and their shoulders are usually wider than their hips (think Madonna). They can get muscular easily and don’t have a problem losing weight or fat. The best workouts for this type include strength training on a 4 day split with moderate weight. Perform no more than 3 exercises per body part, 3-4 sets, and 12-15 repetitions. If you’re not interested in getting too muscular circuit training as described in the endomorph section could be a better option. In addition perform 30 min. of moderate to high intensity cardio 3-4 times a week and don’t forget to stretch on a regular basis to avoid injuries.
Great Workouts for Mesomorphs
2 Days A Week Strength Training ProgramCircuit TrainingCardio Workouts That Work!StairmasterCrosstrainerRunningStep or Bosu ClassPilates and Yoga Crunch Cardio Sculpt VideoBoot Camp ClassAthletic Training ClassRope JumpingCore Training
Mesomorph Diet TipsMake sure your carb levels are high enough to fuel workouts.Take in .75-.85g of protein per pound of bodyweight to maintain muscle mass.Include healthy fats from avocados, nuts, olive oil, flaxseed oil, mct oil.Fat intake can be anywhere from 20%-30% of total calories.
Ectomorphs are petite, very thin, and their shoulders are the same width as their hips (think Christina Aguilera). They have a very difficult time putting on muscle or maintaining their weight. The best workout for this type includes working each muscle group once a week with heavy weight. Perform 2-3 exercises per body part, 3-4 sets, and 6-10 repetitions. Be careful not to overtrain for the sake of adding muscle. In addition perform 20 min. of cardio 3 times a week.
Great Workouts for Ectomorphs
4 or 5 Day SplitTreadmill WalkingLifecycleTae-Bo II Get Ripped AdvancedKickboxing ClassCore TrainingMartial ArtsBottoms Up! Butt Workouts
Ectomorph Diet Tips
Try not to skip meals and avoid junk food.Take in 1g of protein per pound of bodyweight.Eat plenty of quality carbs if trying to put on muscle including multi grain bread, rice, pasta, trail mix, granola bars, and dried fruit.Your fat intake can go as high as 30% of total calories as long as it’s not saturated or trans fatty acids found in margarine, fried foods, processed cookies, and crackers.
posted by The Exodus Diet and Fitness Blog @ 12:20 PM
4 Comments:
Good article, Gab. I'm a mesomorph but now that I'm old, I do have trouble taking weight off compared to when I was in my 20's and 30's. I am just glad to be getting started on routine workouts for now.
Thanks for sharing ;o) Darla
"Endomorphs are soft, round or curvy, and generally pear shaped (think Jennifer Lopez or Brittney Spears)" (Gab, 2006). Umm yup, yup ... this is us! But, if you are thinking the shape I have and Lopez/Spears has holds any similarity besides being female, I'd say we were all sidling up to the wrong tree!
Sorry about this one Gab, but I got as far as thinking of myself taking a box of moderate weights out of their shipping carton, and I figured next I would need a nap!
See perspective loaded in blog above!
;)
Us
Hmmm...I'm not really sure which one I am. I know I certainly don't look like any of the celebrities right now! Don't I wish :)
I guess I'll go with the mesomorph too although I don't seem to lose weight that easily. But there does seem to be truth to the carbs thing. Thanks for posting this - you've been finding tons of interesting articiles - keep it up! Hugs, ~ L
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