By understanding your body type, you can customize a workout program to be more effective than an “out of the box” workout program. Customizing a workout program based on your body type is surprisingly easy. Before you start developing a workout program you have to identify your body type (also called somatotype).
There are three basics somatotypes; mesomorph, ectomorph, and endomorph.
A mesomorphic body is ideal. They are the individuals who are athletic with a strong frame that can easily gain muscle while remaining quite lean. Ectomorphs are those with thin delicate frames that have a hard time gaining weight, have a fast metabolism and very lean muscle definition.
Lastly, endomorphs are the heavier individuals that have a round shape who find it difficult to burn fat but can gain muscle mass easily.
Mesomorphs
If you are a mesomorph, lucky you! Since you can gain muscle mass fast your program has to include cardiovascular exercise to keep your body lean. Twenty five to thirty minutes of cardio 3 times a week is recommended.
As for training, stay within 8-12 reps for each set with a 1 minute rest in between. Make sure to include a variety of exercises to continue to challenge your body, maintain muscle and improve strength as well as endurance.
I share how you can train and eat according to your body type.
Ectomorphs
Ectomorphs have to customize their fitness program to work against their natural thinness. To do so select short and intense exercises that target major muscle groups like the biceps, triceps, abdominals and hamstrings.
This type of workout will help with muscle development. When doing any sort of weight or resistance training, train heavier and keep your repetitions within the 5-10 range. As for cardio, keep it to a minimum since burning fat is not needed.
As for rest periods, 2 minute rests between sets are suggested. Since you will be doing more intense exercise you need additional time to recover.
Endomorphs
Endomorphs on the other hand have to embrace cardio in order to burn fat and maintain a good body fat percentage. Do cardio as much as you can and be sure to change it up.
Try swimming, running, HIIT, cycling and any other form of cardiovascular exercise that interests you. Aside from that you do need weight and resistance training.
It is highly recommended that you do compound lifts and stick with 8-15 repetitions per set with 30 second of rest. Challenging major muscle groups will speed up your metabolism to help keep the excess body fat off.
Take this test on BodyBuilding.com to determine your body type.
http://www.bodybuilding.com/fun/becker3.htm
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Disclaimer: This post contains affiliate links.
This article was authored by Michael Volkin, inventor of Strength Stack 52 bodyweight fitness cards and the all new HIIT the Game.
26 Replies to "How To Workout By Your Body Type"
Cassi
Twitter: lawrtw
February 24, 2015 (6:20 am)
What is the best way to verify which type you are? I think I’m a mesomorph.
o
Diatta
Twitter: DSTPRL
February 24, 2015 (8:52 am)
Cassi take this test: http://www.bodybuilding.com/fun/becker3.htm
o
Annmarie
Twitter: fitfoodiemama
February 24, 2015 (6:25 am)
This is really interesting, thanks for sharing!
o
kangopie
Twitter: kangopie
February 24, 2015 (9:37 am)
embrace cardio she says *sob* i really am not a fan. I suppose I should do something interesting like dance class where i won’t notice the cardio…
o
Diatta
Twitter: DSTPRL
February 24, 2015 (9:47 am)
Kangopie try doing something you really like and it will be fun and not work.
Smitha
Twitter: RunningwithSD
February 24, 2015 (12:27 pm)
Not happy about being an endomorph! It takes forever to get rid of my gut and one cheat day puts it right back on!
GiGi Eats
Twitter: dubagee
February 24, 2015 (12:28 pm)
For me, a steady dose of cardio and some light weights 1 – 3 x a week works perfectly!! Right now I am experimenting with decreasing my cardio and doing it lightly (recovery) and it’s been a very interesting process!
o
Katrina
Twitter: mymommyflies
February 24, 2015 (12:44 pm)
I never knew that there are specific terms for body types. I’m definitely a mesomorph though lacking motivation lately. 🙁 #BLMgirls
o
Denishia Macon
Twitter: grandioseladii
February 24, 2015 (1:00 pm)
This was very helpful! I did not know about body types so now that I do, I can properly adjust my fitness routine.
Julie
Twitter: jmdenouden
February 24, 2015 (5:45 pm)
I’ve never really thought about working out in a way that is a best fit for my body type, but it makes a lot of sense so thank you for sharing about this! Now I’m off to see what my body type is!
o
Kasi
Twitter: kasiperkinsdc
February 25, 2015 (4:01 am)
Very informative article. I think I’m a cross between the first two. Thanks for sharing!
o
Julie
Twitter: juliewunder
February 25, 2015 (7:28 am)
I had never thought about this before! Very interesting!
o
Lori
Twitter: thehealthminded.com
February 25, 2015 (8:17 am)
Loved this post. It makes a lot of sense and provides focus for all the beautiful and different shapes out there! Thanks so much! Thanks for hosting the linkup each week too! Appreciate that.
o
Diatta
Twitter: DSTPRL
February 25, 2015 (9:44 am)
Thank you for joining in Lori. Love your posts. Always informative.
Lindsay T.
Twitter: lhtempleton
February 25, 2015 (9:04 am)
interesting! I had no idea about this but it makes complete sense!
o
AmyC
Twitter: runningescapade
February 25, 2015 (9:35 am)
Just took the test! Great info. Thanks for sharing! #wowlinkup
o
Diatta
Twitter: DSTPRL
February 25, 2015 (9:43 am)
I did too. It says I’m a mesomorph.
Catherine
Twitter: FitArmadillo
February 25, 2015 (10:13 am)
Interesting post. Thanks for sharing. I’ll have to check out Michael Volkin. #wowlinkup
o
The Frugal Exerciser
Twitter: Laurend1985
February 25, 2015 (2:22 pm)
According to the test I’m primarily a mesomorph and they told me to workout with weights and cardio but don’t have long workouts. I’m 50% meso and 25% ecto and endo. #wowlinkup
o
Sue
Twitter: suzy399
February 25, 2015 (8:47 pm)
Interesting….I’m not sure I fit in any of them. I don’t put muscle on quickly, I’m not overweight and I’m definitely not an ectomorph….hmmm, I’ll have to research this a bit more! Great info!
o
Sue
Twitter: suzy399
February 25, 2015 (8:50 pm)
And on that last comment, I went to the website and I was exactly right! I don’t fit one type…It said I was between and ecto and a mesomorph! Interesting!
o
Diatta
Twitter: DSTPRL
February 25, 2015 (9:32 pm)
Wow really? Well I figured folks would be a blend I mean the body types can’t be that rigid right? I wonder if there are any updates or if they have expanded on these basic types.
Stacie
Twitter: staciesayzso
February 26, 2015 (12:27 pm)
I remember seeing this talked about on Dr. Oz. I like the fact of doing a workout routine that fits my body shape/ type.
o
Nicole (Nicole's Lifestyle Lounge)
Twitter: labelsbynicole
February 27, 2015 (1:24 pm)
Great tips! Most people subscribe to a one-size-fit all approach to many things and don’t realize personalization makes a difference.
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