Bodytypes: Ectomorph, Endomorph, or Mesomorph?
February 27, 2009 by Chris Sine
Filed under 3 Body Types: Which Are You?
For the best result in any fitness program is to know your body, There are three basic body types which are the same for men and women. What type of diet and exercise is going to maximize your effort to reach your goals
Ectomorph - Flat chest, thin, linear appearance, Finds it hard to gain weight and Fast metabolism
Mesomorph -Athletic, broad shoulders, narrow waist, naturally large muscles and Strong
Endomorph - big bones, round physique,Finds it hard to lose fat and a slow metabolism
We will explore the different methods of training for each Body Type, remember never get discouraged, result will come as long as you make the Effort.
Chris Sine
Fitness Trainer
E: Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com
Mesomorph
February 11, 2009 by Chris Sine
Filed under Mesomorph
Mesomorphs have broader shoulders which help to give a natural symmetrical athletic look with good posture who have no problem putting on mass.
Mesomorphs have an abundant amount of energy and are capable of lots of physical activity. Generally, mesomorphs store fat equally in all parts of the body, but they can become overweight if they consume high fat and high calorie food.
Mesomorphs who are overweight have the risk of cardiovascular disease. They have to maintain a healthy diet and exercise program.
As their muscles are thick and powerful, moderate to heavy weights are required to stimulate growth. For each muscle group, start with three to four exercises. They can change their order of their exercises and type of exercises. They can use higher reps and lighter weights. Use variety of stimulation to challenge the muscle. This helps in reducing the injuries and maximizing the gains. Over training should be avoided and attention should be paid for proper rest and nutrition.
No BS Fitness for Life program recommend three types and combinations of exercises per body part, 3-4 sets each with 10-15 repetitions total for maximum impact and lasting effect. Keep workouts under one hour. They can use advanced techniques like drop sets, forced sets, strip sets and super sets.
Chris Sine
Fitness Trainer
E: Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com
Endomorph
February 11, 2009 by Chris Sine
Filed under Endomorph
Endomorphs usually have a slower metabolism which makes fat loss very difficult. They also have a relatively large bone structure and even though they can lift heavy weights around the gym, their body frame can hide their hard-earned muscle gains.
Their physical features dictate that Endomorph body type should work towards burning off more body fat directly from fat cells. To burn off the body fat, low intensity and aerobic exercises are required. When weight training, Endomorph’s should include both compound and isolation movements. Also, they should mix up their exercises every 6 – 8 weeks and the order in which they do them. Keep in mind not to train too heavy too often, which can cause serious injury. Endomorph’s should do 8-12 sets with 12-15 repitions each.
If Endomorphs did not start to exercise for weight loss before, they can start with easy exercises.
They can use heart rate monitor to keep the heart rate within the target and to maximize weight loss.
It is best to stick to, especially initially to routines sporting one exercise per body part. They will get the most and best results over time.
What should be done for this body type?
1. The No BS training program for an Endomorph recommend two sets of each exercise set, done with weights sticking to 10-12 repetitions for the best results.
2. Look for exercises that helps you with boosting metabolism
3. Burning calories and fat (aerobic/high cardio) should be a priority
4. Cardiovascular workout
At the end is all about your commitment,discipline,workout frequency and intensity, they are all important.
Chris Sine
Fitness Trainer
E: Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com
Ectomorph
February 11, 2009 by Chris Sine
Filed under Ectomorph
Ectomorphs have a real hard time putting on any weight at all never mind quality muscle. They have a metabolism which does not hold onto anything, it burns off carbohydrates and calories before they get a chance to be stored as fat. As they burn off all the carbohydrates so fast, protein calories tend to get converted to carbohydrates too, and they also then get burned off!
The No BS training program for an ectomorph looking to add muscle and shape to their body must do minimal cardiovascular exercise (if any. For a male it means heavy and intense but brief workouts, based on major compound movements. This particular body type wants to use heavy weights but fewer sets, also working more than one muscle group at a time. Try and stay away from isolation movements which may tax the nervous system too much for the ectomorph to allow sufficient recuperation before his/her next workout.
Another concern for the ectomorph is consuming enough food. This can feel like a full time job at times due to their ability to burn up all the food they eat. This group have their work cut out just as much as the endomorphs at the opposite end of the spectrum. ectomorphs must regularly eat enough starchy carbohydrates to keep a steady supply of energy to the muscle cells to stop their body from cannibalizing muscle stored amino acids. It can convert muscle stored amino acids into carbohydrates to keep its calorie burning furnace fully fuelled. Where simple carbs can easily add fat to the bodies of the other groups they are useful to ectomorphs, because they create an insulin release. Insulin promotes nutrients storage, so having simple carbs with breakfast and after training could be very beneficial. As for protein, the ectomorph would be best suited to steak, eggs, chicken and a quality blended slow release protein with a comprehensive amino acid profile, the slower a protein is absorbed gives the ectomorph a better chance to absorb the amino acids supplied by the digested protein.
Chris Sine
Fitness Trainer
E: Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com
