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Whats Your Body Type?
Yep, there are more than ones body types. I'm sure you've noticed it too. The ones who, even if they eat whatever they want, never gain a pound, and others who exercise like there's no tomorrow and STILL manage to gain weight. Well that's a key thing when it comes to training your body. You have to train for your body type, or else your actions may not be doing anything good! There are 2 bodytypes: ectomorphic, mesomorphic & endomorphic. To find out what type of body you have, think back to your teen years and try to remember what your body looked like before age began rearing it's ugly head. So let's get to each body type shall we?!
The ectomorph is usually very thin. This person has a hard time gaining weight of any kind. So it takes longer for them and takes much more work to gain muscle. Most people with this body types are models or endurance athletes and such.
So what does an Ectomorph have to do to gain weight? Well the first thing is he has to start eating more calories. Not by eating larger meals, but by eating lots ( around 6 ) of smaller meals throughout the day. Look at the foods your eating now and add to them or seek foods wich have a higher number of calories.
Exercise wise, the Ectoporph needs to limit his activities outside of weight lifting. If your looking to build muscle, almost all your energy needs to be focused on weight lifting. Since you burn energy faster than others, using that energy for other activities will mean less for your muscles to grow. Use a low number of reps and heavy weights. You'll probaly need to rest more too, Maybe every 48 hours. You should also be concentrating on doing compound exercises, like bench presses, deadlifts, exercises that target the most muscles at once.
These are what I'd call the "normal" physique. They're average in weight and have the ability to either easily gain weight or loose it. They can mostly eat whatever they want without it affecting their appearance.
They should try and eat a healthy, balanced diet. But they should train regularly if they want to keep their physique. If they're not carefull, they might gain unwanted fat. They should do weight training 2-3 times a week and aerobics either daily or on their off days, when they don't weight train.
Mesomorphs are lucky, they have alot of freedom as to what they can get away with. But they should still be carefull.
These people are rounder and "soft". They have a hard time loosing weight but can gain muscle pretty easily. Diet and exercise are the 2 most important thing for this body type.
The first thing they should do is eat smaller meals, 6 times a day. By spacing your meals by 2-3 hours each, what you do is you speed up your metabolism. But never eat 2 carbohydrate snacks back to back, since this promotes the accumulation of fat. Because your body will become accustomed to carbohydrates and use them to burn energy, when your goal is to make it use up fat. One important part of your diet is to eat the major part of yoru calories, especially carbohydrates, in the morning and then eat your proteins during the rest of the day, that way, your body burns off the calories and keeps the proteins to build your muscles. A good rule is to decide when you'll go to sleep and then count back 3-4 hours. This should be the time of your last meal. You do this to limit you intake of calories so you don't gain fat. And also, drink water, and lots of it! You body will need it to get rid of the byproducts and waste toxins from the change your making. Your diet should have alot of fruits & whole grain. Eat foods you love though, or you'll then be tempted to eat junk and thus making your efforts pretty useless. BE STRONG!!
Exercising is an important part of the plan. Endomorphs should start by incorporating some aerobics to their daily routine. Gradually step it up until you do at least 30 mins of aerobics 5-7 days a week. Yeah, that's alot, but that's a sacrifice your going to have to make if you want to look good. After that, the next step is to add some weight training to your routine. 2-3 days a week every 2 days should be enough. Start by doing the major compound exercises, like those suggested fro ectomorphs. You can add isolation exercises to tone parts of your body that you desire though. The aerobics will burn the calories and the weight training wil add the muscle and toning to your body.
So you see, what works for your buddy, might not necessarily work for you. So know what type of body you have and workout accordingly.
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