There is a myth that we are all created equal and that with same amount of effort we can achieve comparable results.
But that is not the case, as we all have some genetic limitations and advantages when it comes to getting fit and maintaining your figure.
By picking the right amount and type of nutrition and exercise you can make the most of what you have at your disposal.
Classification of your body type is the first thing we will address.
- Endomorph – This body type has the tendency to store fat in the abdominal or the thighs and bottom area. Having round face, rather short arms and legs with fat upper arms and thighs, but has slender wrists and ankles.
- Mesomorph –The extreme mesomorph has a square, massive head; heavily muscled arms and legs; broad, muscular chest and shoulders; and minimal body fat. He tends to develop muscle easily. His muscular development can usually be distinguished from that of one who has developed his muscles through body-building exercises. He tends to lose fat easier than an endomorph.
- Ectomorph – This body type tends to have a lean build, taller than both other types The extreme ectomorph has a thin face with high forehead and receding chin, narrow chest and abdomen, rather long, thin arms and legs; little body fat and little muscle. They tend to lose weight easier than endomorphs but are only slightly slower metabolism than mesomorphs because of their muscle mass.
Cardio – Without a doubt the weapon of choice is cardio as it addresses the No.1 problem for endomorphs and that is gaining extra weight. However if already overweight it is a good idea to choose low impact cardio such as swimming, cycling, walking, Yoga/Pilates etc.
Lifting weights/Strength training – The basic idea behind building muscles is that they add passive calories burn. So use you high mass gain and turn it into muscle.
Resistance training – It is basically the same idea like the previous one but with targeting the problem areas included in the mix.
Resistance training – Being the polar opposite of endomorphs their strengths are your weakness and vice versa so you would want to keep the cardio to a minimum and focus on shaping up by maximizing the calories consumed and control the calories burnt. Strengthening your bones also helps lower the risk of bone disease like osteoporosis.
Mesomorphs are a double edged sword as they tend to gain more muscles per exercise; females find that undesirable for esthetic reasons. Also balancing the exercise is more difficult as the have to balance intake, type and amount of exercises.
Cardio – Despite the ability to lose weight easily they tend to gain weight as well. So including cardio 3-5 times a week is a good solution.
Take for example interval training:
– Warm up
– Sprinting for one minute
– Recovery: Slow running or walking for 2 minutes
– Back to sprinting and repeat for six times
– Cool off
Circuit training – Mesomorphs need variety to optimize their workout and circuit training helps with just that, with push-ups, running, squats, sit-ups.
Doing 3 full sets alternating 30 seconds of exercise and recovery and a 3 minutes recovery in between sets.
Yoga/Pilates – For strength and stamina without the muscle gain if that is your preference.