Whether you’re a slimmer new to weight loss and looking for extra tips, or are a weight loss expert looking for a way to shed some extra weight, knowing the type of body shape you are could do wonders for achieving the best results, experts have claimed. According to experts, there are three body types that a slimmer could be.
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Knowing what body type or shape a slimmer is allows them to do specific workout routines that boost weight loss for their body type. What are the three body types?
Ectomorph – is naturally very thin, has narrow hips and shoulders, very low body fat and very thin arms and legs.
Mesomorph – is kind of in between the Ectomorph and the Endomorph. They are able to put on muscle easily and genetically are the ideal body type for bodybuilding. They have very strong legs, broad shoulders, and a narrower waist. Generally, they also have very low body fat as well
Endomorph – is more round and pear-shaped. They tend to store more body fat throughout the entire body, especially in the legs and arms. It’s much harder for the Endomorph to put on muscle and much easier to gain weight.
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So what does that mean for weight loss?
In short, ectomorphs stay lean despite hours in the gym, mesomorphs pack on muscle with ease endomorphs struggle to shift their gut.
Learning which body shape a slimmer is, and understanding what that means for training and dieting, will help a slimmer become smarter to maximise their potential and get closer to building the body of their dreams.
Although there are three clear body types, it’s important to be aware that these aren’t always set in stone.
Professor Lars McNaughton from Edge Hill University, said: “The three body types exist but probably never in their pure form. We all have some aspects of endomorphy, mesomorphy, and ectomorphy.”
In order to determine a slimmers body type, there’s a system that one can use to determine what mix of types a slimmer is. The method is called the Heath-Carter method.
Fitness plan for different body types
A fitness and weight loss expert at Runtastic.com has designed a fitness programme building on strength training and cardio for each body type to achieve the best results.
For an Ectomorph body shape strength training, the expert said: “Train with heavy weights and lots of rest in between sets (two-three minutes) as well as in between exercises (five minutes).
“Only train one-two body parts per training day to avoid too much caloric expenditure. Aim for five-10 reps and six-eight sets of each exercise.
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Take plenty of rest in between workouts and never train a muscle group that is sore. And if you’re feeling really sore, try out foam rolling for recovery,” he added.”
For cardio training for the Ectomorph body type, the expert recommended: “Very minimal cardio. Moderate and low-intensity bike rides and brisk walks (think of them more as relaxing cardio activities to reduce stress).”
Strength training for a Mesomorph body type tends to be more varied.
The expert said: “The more varied the training, the better the results. Light, moderate and heavy weight training. Basic exercises (squats, lunges, deadlifts, rows, chest press, shoulder press, etc.) with heavy weights, followed by isolation exercises with moderate/light weights.
The expert recommended for a slimmer to aim for eight-12 reps for most exercises to achieve the best results.
“When it comes to leg training, you can incorporate really heavy weights with around six reps and really light or no weights at around 25-30 reps for three-five sets. Add in any other strength training activity that you think is fun and want to try out, like this resistance band workout,” he added.
While the recommended cardio training for a mesomorph body type is three days per week of 15-30 minutes at a time, the expert added: “Mix in a combination of both HIIT training and LISS training to achieve the best results.”
The recommended strength training for an endomorph body type, is slightly more intense.
The fitness and weight loss expert said: “Total-body workouts with compound movements to burn the most calories. This can be a mix of bodyweight training and moderate weight lifting.”
However the expert warned that endomorph body type should avoid heavy weight lifting with low reps, instead, he said: “Aim for 8-12 reps and three-five sets for upper body and 12-20 reps for lower body. After reaching initial weight loss goals, it is okay to start to isolate muscles you want to shape a bit more,” he added.
For cardio training for the endomorph body type, the expert said: “Incorporate cardio a minimum of three x per week for 20-30 minutes in your target heart rate zone. Make your cardio training easy on the knees and low-impact (swimming, biking, hiking, walking, elliptical).”
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