How to Train for Your Body Type – Training More Effectively
Introduction
We all have that one friend we envy who can feast like a king (or queen), work out only barely, and still seem to be in perfect shape. And then there are others who waste away in the gyms with nothing to show for it! Well, there is a perfect explanation for it.
Where fitness is concerned, there is no such thing as one size fits all. That is because everyone’s body is different, and our training routines should reflect that.
Just like how we choose clothes that fit our unique shapes, our workouts need to be tailored to suit our individual body types. Whether you are built solid, lean and lanky, or have an hourglass figure, understanding your body type is the key to training more effectively and achieving your fitness goals.
In this blog, we will show you how to train for your body types, so that you get the most out of every session in the gym.
Understanding Body Types
American psychologist W.H.Sheldon classified human physical types into three main somatotypes; ectomorph, endomorph and mesomorph. Everyone falls into one of these broad categories which then determine our physical needs. Once we are able to identify the kind of structure we have, we will be one step closer to training more effectively.
Ectomorph:
- People with ectomorph body type have a “stick-like” body with very few curves.
- They have a naturally lean and long structure and are often described as slim and slender.
- They have narrow shoulders and hips, giving them a more delicate and slender frame.
- Their body fat percentage is low.
- Gaining muscle mass or weight is a struggle for them.
- They manage to burn away their calories relatively fast due to their fast metabolic rate.
Mesomorph
- Mesomorph body types have an hourglass or V-shaped body.
- People with a mesomorph body type have a muscular build, with large bones.
- Their shoulders are much broader than their hips.
- The body of a mesomorph appears athletic, with well-built calves and forearms.
- They can gain weight and muscle mass as easily as they can lose it.
- They have an efficient metabolic rate.
Endomorph
- Endomorphs have a rounder pear-shaped body with wide hips and narrow shoulders.
- They can gain muscle mass but most often it is covered by fat and so is not very visible.
- Their body fat percentage is quite high.
- Their slow metabolic rate makes it difficult for them to lose fat easily.
Training for Body Type
It is safe to say that a training plan for someone looking to improve fitness won’t be the same as one designed to lose weight. Each individual’s goals and body type dictate their ideal approach. So if you’re lean and lanky, curvy and strong, or athletic and compact, there has to be a different body type training strategy for all three forms.
Let’s jump straight in and find out what suits whom best!
Ectomorph body type training
While some may argue that people with this kind of frame are rather fortunate, ectomorphs may not always agree. Their goal is mostly muscle gain, posture correction and strength building. These individuals have an active metabolism and should, therefore focus on doing less cardio and more hypertrophy techniques.
Their focus should be on:
- Starting with warm-ups
- Heavy weightlifting with lower reps.
- Compound exercises such as squats, deadlifts, and bench press.
- Longer rest periods between sets to make room for recovery.
- Limited or low-intensity cardio (walking, gentle cycling).
- A high-calorie diet that includes plenty of protein and carbohydrates.
Following these guidelines will help ectomorphs build up muscle mass faster without burning away too many calories.
Mesomorph body type training
Mesomorphs appear to be those fortunate individuals who can show marked improvements with the least effort. Training for the mesomorph body type requires a balanced approach. It includes:
- A warm-up session to begin with that includes light stretching of the muscles.
- Moderate to heavy weight lifting.
- A combination of compound exercises (such as squats, deadlifts and bench press) and isolation exercises (such as bicep curls, lateral raises, tricep extensions).
- Moderate-intensity cardio (running, swimming).
- A healthy diet that includes proteins, carbs and fats.
These guidelines will allow mesomorph body types to achieve balanced muscle gain and a healthy body.
Endomorph body type training
Endomorphs, due to their tendency to gain weight, need to work that extra bit harder to see results. Training for endomorph body type aims to help them lose fat and maintain muscle mass. The training includes:
- Warm-ups to get into action.
- Moderate weight-lifting with higher repetitions.
- High-intensity Interval Training (HIIT) that will help burn fat and improve fitness levels.
- Moderate to high-intensity cardio (cycling, rowing) to help in weight loss.
- A low-carb, high-protein diet to help manage body fat and support muscle maintenance.
Putting in a consistent effort and sticking to a well-crafted regimen is sure to help these individuals get trimmer and fitter.
Conclusion
Training more effectively requires dedication and a strong will, to begin with. However, you are not alone in this journey. There are fitness trainers and instructors to guide you along in getting to your health and fitness goals.
These professionals craft workout plans that are a perfect fit for your unique body type so that every exercise counts. With their expert advice on proper technique, you can avoid injuries and maximise your results.
Remember, every great achievement starts with one tiny step. If you have a dedicated fitness professional by your side you are all set to get remarkably transformed.
Check out our InstructorLive programmes to get started today!