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Customized fitness plan and diet/nutrition based on body type, are great ways to get and stay in shape.
Each and every one of us needs a variety and variation in our exercise plans, a wide range, or specific types of workouts and diets, fit to our physical characteristics.
If you have to look at yourself in the mirror, find the characteristics that are the closest to what you/others see, observe and think fits you to a tee:
BODY TYPE # 1: ENDOMORPH
HOW TO TELL - YOUR DIAGNOSTIC CHEATSHEET
- Cannot lose weight or fat easily
- Curves (visible)
- Fear of bulking up if doing too much exercise or weight training
- Gaining muscle quickly
- Look fit overall
- No weight training typically done
- Pear-shaped physique and appearance
- Round
- Soft
Some initial exercise suggestions for this body type or shape:
- 1 exercise per body part
- 2 sets with a weight with 10-12 repetitions.
- Boosting metabolism
- Burning calories and fat (aerobic/high cardio)
- Cardiovascular workout
- Circuit and full body strength training
- Compound exercises might also to the trick
- Exercise with rest periods in-between
- Light weight training will do wonders for this type of physique
- Priorities include building strength/muscle, changing the shape a bit for optimal functioning
- Regimen or workout frequency:
Result: Body Shaping, toning and sculpting are top priorities and outcomes with persistence and disciplined work
Recommended work could include:
- 20 Minute Full-out Aerobic Body Workout
- Cross-trainer
- High Low Sculpt Class
- Interval Step Class
- Spinning Class
- Tae-Bo or kickboxing classes
- Treadmill Walking w/Incline
- Walking Uphill
- Weight loss Workouts
What to eat and how to adjust your diet somewhat to accommodate and support some of the work that you are doing on the exercise front to let the shape come to its full potential:
DO NOT:
eat a lot of sugar, starch and carbohydrates
DO:
- TAKE IN LOTS OF FIBER AND STAY HYDRATED
- LOWER all fat consumption to less than 20% of your total intake
- LOAD UP on fresh foods, fruits and vegetables
- EAT smaller meals throughout the day to keep your bodily functioning at its optimal level
BODY TYPE # 2: MESOMORPH
HOW TO TELL - YOUR DIAGNOSTIC CHEATSHEET
-Burn calories quickly and lose weight when want to
- CAN easily lose fat
- Hips smaller than shoulder dimension - yet in proportion
- Medium to large frames
- Wide shoulders
Some initial exercise suggestions for this body type or shape:
- 3 exercises per body part
- 3-4 sets with 12-15 repetitions.
- Circuit training
- High-intensity cardio often
- Moderate weights
- Strength training
Result: Strength Training/sculpting top priority and outcome, with persistence and disciplined work
Recommended work could include:
- Athletics
- Circuit Training
- Core Training
- Cross-trainer
- Crunch Cardio
- Pilates and Yoga
- Rope Jumping
- Running
- Stairmaster
- Step Class
What to eat and how to adjust your diet somewhat to accommodate and support some of the work that you are doing on the exercise front to let the shape come to its full potential:
DO:
- EAT more when you are working out
- TAKE IN protein on a regular basis for muscle maintenance and tone
- EAT healthy fats and oils in moderation (20-30% of intake and total calories)
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BODY TYPE # 3: ECTOMORPH
HOW TO TELL - YOUR DIAGNOSTIC CHEATSHEET
- Hard time building any muscle
- Shoulders and hips are the same size (with little variation)
- Slim
- Smallish build
- Tendency to ‘over-train’ somewhat
- Thin
- Weight fluctuates a lot and significantly
Some initial exercise suggestions for this body type or shape:
- Heavy weight workouts
- All muscle groups need work (regularly and frequently)
- Cardio
- 2-3 exercises per body part
- 3-4 sets with 6-10 repetitions
Results: strength and muscle added top priorities and outcomes, with persistence and disciplined work
Recommended work could include:
- Core Training
- Kickboxing Class
- Martial Arts
- Tae-Bo
- Treadmill
- Walking
- Work on buttock and thigh area
What to eat and how to adjust your diet somewhat to accommodate and support some of the work that you are doing on the exercise front to let the shape come to its full potential:
DO NOT:
- EAT or consume lots of empty calories - convenience, junk, fried or fast food
- Have trans-fats in your diet
- Skip any of your meals
DO:
- Eat lots of protein and carbohydrates (grains, granola, nuts, dried fruits)
- Fats and healthy oils (as much as 30% of total intake calories)
It follows that many feel that your body type, shape and physical characteristics and feature can oftentimes greatly affect the nature, intensity, type and duration, frequency and effectiveness of your exercise routines, workouts and regimen overall.
Body types can also refer to the appearance of the body shape, namely pear (fat stored below, lower waist, hips and thigh areas), apple (fat stored in mid-section, above waist) or ‘banana’ (more slender - fat evenly distributed).
Body shape or type are just parts of the large puzzle in question here for either fitness training, weight loss and management and overall toning, sculpting and functioning.
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