I gotta a kind of a personal question foryou? Um, Are you an ectomorph? Or an endomorph? Or, perhaps, you’re a lucky mesomorph? Nah, I’m not implying you’re an spacealien or something! It’s just that every single person has aspecific body type, and knowing yours can be of great help if you want to build thebody of your dreams. Adjust your workout to your body type, andyou’ll achieve the best results! Let’s start with exploring the body typesfirst. There are three of them, as proposed by Dr.William Sheldon, an American psychologist, back in the 1940s. Let’s see if you recognize yourself in oneof them! First, there’s ectomorph. People with this body type are slim, usuallytall and with longer limbs. Look at Usain Bolt if you want a good example. They are those lucky types who can eat whateverthey want and never get love handles or too much of a bottom. On the flipside, ectomorphs also have difficultygaining muscle mass, so however hard they work out, they stay lean and can’t everbulk up even if they want to. Well, at least they can drown their sorrowsin a piece of cake. Or two. Then there are endomorphs. These are the exact opposite of the previoustype: short, stocky, and with a tendency to gain weight from every single crumb eatenafter lunch. Look no further than Danny De Vito for a vividexample of an endomorph. These guys struggle to slim down, and theirprominent gut and wide hips might be killing them if they decide to walk the athletic path. There’s always a bright side, though, soendomorphs are naturally more powerful than ectomorphs, and they make excellent bodybuildersor weightlifters. And finally, the fortunate mesomorphs. Why fortunate? Well, because they have this perfect balanceof muscle and fat, along with a natural ability to change their body to their liking, andfast. Christian Bale is the perfect mesomorph: justone look at his roles in The Machinist and American Hustle is enough to see why. Mesomorphs can rather easily gain muscle massand become fit in no time. On the other hand, they lose their bulk aseasily too, so it’s not like they take a walk in the park and come home with shreddedlegs. Uh-uh, life’s easy for them, but not thateasy! Of course, these three body types are notcategorical, and you can find yourself somewhere in-between. Still, they do cover most aspects, and chancesare high that what you’ve just heard describes you well enough, doesn’t it? Share with me in the comment section below! Now that we’ve dealt with the theory, let’sget down to practice at last. You’ve clicked on this video because youwanted to find out what kind of workout you need, right? So here are some tips to follow and exercisesto perform according to your body type. They’ll help you make the most out of yourconstitution and achieve the best results possible. 1. Ectomorph regimenWith this body type, you have no trouble losing weight, but when you try to gain muscle mass,you only end up with lean muscle, becoming thin and wiry. If you want to bulk up a bit, here’s whatyou should do. First and foremost, start packing on proteins. Proteins are basically building blocks foryour muscles, and combined with carbs, they will help you gain mass in the end. Not your end, in THE end. The trouble here is that you should be preparedto eat a lot more than you’ve probably eaten before, because your metabolism is generallyfaster than that of other people, and you need more nutrients to feed your sinews. So help yourself and start munching on proteinand carbohydrate-rich foods. Be careful, though, not to overeat fatty stuffbecause, despite fat being good for you too, having too much of it may slow down your muscle-buildingprocess. Secondly, concentrate on strength trainingand heavy lifting. Compound moves are your best friends as well:basic exercises like deadlift, squats, crunches, and push-ups engage large muscle groups, helpingyou build your physique faster and easier. Isolation exercises, on the other hand, willonly slow down your progress as they only see one or two muscles working. And thirdly, don’t overdo the cardio. Running, swimming, or cycling is nice andall, but cardio workout makes you lose weight, not gain it. And why would you want to lose any more ofyour weight when you’re already as slim as a branch? Still, “don’t overdo it” doesn’t meanyou don’t have to do it at all. Low-intensity cardio helps you get your bloodpumping, delivering nutrients to your muscle tissues. That is, even if you’re packing it withproteins and carbs, they’ll have better effect on your body if it’s warmed up correctly. All in all, if you’re an ectomorph, concentrateon eating a lot, doing a lot of strength exercises, and go easy on cardio. This way, you’ll see good results very soon. 2. Endomorph regimenFor this type, it’s typical to be heavy around the waist with smaller shoulders. You have genetic factors to blame for that,in fact: there are fat-storing mechanisms at work inside you that prepare you for hungrytimes. Luckily, the times when food was a rare commodityhave long since passed, so now it’s better to focus on how to shift your weight fromthe waist to the upper body and make your overall shape balanced. I won’t be hiding bad news from you: endomorphshave the hardest time losing weight. On the bright side, though, -- and that’swhere we are -- you don’t really have to run for hours on end, drowning the treadmillin your sweat. Certified trainer Will Purdue says long andsteady cardio workout doesn’t really help burn fat. Interval training is much more effective andtakes much less time than simple running or cycling. For example, sprinting is a great burst techniquethat you can adopt to lose weight faster. Oh, and forget about crunches. They work for other body types, but not yours. Crunches are good for shaping the musclesbut they don’t burn any fat at all, so you might already have a six-pack and not evenknow about it! In order to bulk up your upper body and makeyour looks less pear-like, you should concentrate on getting rid of that belly of yours first,and then do some intense weight-lifting. Heavy weights and cardio will work wondersfor you in the long run. Just be prepared for this run to be, well,long — endomorph’s training routine isn’t exactly a piece of cake. Speaking about cakes, unfortunately, it’stime to say goodbye to pastry. If you want to lose weight and become fit,you should cut your daily calorie intake to about 1,750 kcal. In fact, the lower your calorie intake, thefaster you should be shedding pounds, but overdoing it isn’t a good thing. If you go below 1,500 calories per day whilecheerfully sweating away at the gym, you just might get knocked off from exhaustion at somepoint. Being a little hungry all the time is okay,but don’t forget to keep your energy levels high enough. Summarizing all the stuff I just told you:go for intense interval training, ditch long running sessions, bulk up your shoulders withweights, and cut your calorie intake to less than you use every day. And of course, there should be very few carbsin your diet and more proteins. 3. Mesomorph regimenWell, mesomorphs are the easiest to train by far. If you belong to this type, you probably alreadyhave balanced looks, and you might’ve noticed how simple it is for you to grow muscle massor lose fat. You should also consider yourself lucky thatyou don’t see the look of jealousy on my face right now. Anyway, even though mesomorphs have won thegenetic jackpot, you can still better yourself. In terms of training, you should first ofall stop procrastinating and start actually working out. Your body type allows you to cut yourselfa lot of slack without much harm, and most mesomorphs abuse this otherwise cool featureof their body. So in order to make the most of your awesomebuild, train to achieve. That means you should concentrate on doingeverything in moderation, but setting certain goals for yourself. Moderately intense cardio workouts are goodfor you, and you can easily maintain long running sessions if you want to. Strength training is also all about moderateto heavy weights with the number of reps from low to relatively high. That is, if you take heavy weights, then 4-6reps should suffice. If you choose to lift lighter ones, feel freeto go up to 15-18 reps. You should be able to do that quite easily,what with your inborn stamina and strength. Intense workouts with clearly set goals willbring about the best you can get from your golden body type so that you can boast iteven more. Yes, I’m still jealous. As for the diet plan, it can be rather relaxedsince you don’t tend to gain weight as fast as endomorphs and don’t need to munch oncarbs and proteins like ectomorphs do. Basically, you can just watch your energyintake to stay within 2,500 kcal, cut down on excess fats and carbs, and be generallyhappy you belong to mesomorphs because, otherwise, you can eat whatever you want. So, a quick recap: set yourself some goalsto achieve, indulge in a moderate training regimen, and eat to your heart’s contentwithout being too keen on fats and carbs. Have you found yourself in any of the threebody types? Let me know down in the comments! If you learned something new .
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