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Last Updated on December 16, 2020

The Best Fitness Plan for You Based on Your Body Type

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The Best Fitness Plan for You Based on Your Body Type

Have you exhausted your body with multiple workouts, this or that fitness plan, and trendy diets in order to get the results you want? Perhaps you’re tired, can’t manage to find time to workout, or maybe your job has you bogged down and stressed out?

The problem may be that you are expending unnecessary energy doing exercises that contradict what your body needs in order to get the results you want. Once you understand your body type, you will begin to understand why less is more, and maximize your workout time.

Everything you need to know about the best fitness plan for your body type is right here.

The 3 Different Body Types

First of all, there are three body types:

  1. The thin ectomorph
  2. The thick endomorph
  3. The muscular mesomorph

The 3 Body Types

    If you aren’t aware of these categories, you have probably been training your body in a way that doesn’t support your body type and, therefore, you’re lethargic, you can’t gain muscle mass, and you can’t lose weight to save your life[1]. It is likely that you are over-working your body instead of allowing it to do the work it was intended to do.

    While the three body types are a good guide to pinpointing the type of workout you need, keep in mind that there are variables. In some cases, it may be necessary to train your body differently for your upper body and your lower body. That is, to perform a combination body-type workout.

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    The Fitness Plan for Endomorphs

    If you have the body of an endomorph, watch out! Your body likely stores more fat than the other two body types.

    The trick is to head the fat off at the pass. In other words, regularly do cardio to get your heart rate up, and perform weight-training exercises that burn fat.

    Exercises, such as high reps and low weight speed up your metabolism, especially if you’re female. For weight-training, concentrate on the larger muscle groups, such as thighs, glutes, and back. The bigger the muscle group, the more calories you will burn.

    In addition, multi-joint exercises for the lower body work best. For example, a squat involves the knees and hip flexors, while a leg extension only involves the knees:

    If you’re not a gym rat, cycling and hiking are also multi-joint movements that burn calories.

    If you stay consistent, you will see the pounds melt away.

    The Fitness Plan for Ectomorphs

    So what if you’re tall, skinny, and have little muscle mass? Well, that would make you an ectomorph. You likely have a fast metabolism, a lot of energy, and eat whatever you want, which in many ways is a blessing, but in other ways a curse.

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    Weight loss is likely no problem for you, but If gaining mass is your goal, you’ll have to work just as hard to maintain it as a person whose metabolism is slow and wants to lose weight.

    So what’s the solution for an ectomorph? Less cardio, more weight-lifting, and more food!

    Nutrition is extremely important for the skinny ectomorph. You must eat within one hour of your workout with a meal consisting of complex carbohydrates, like brown rice, protein—such as chicken or fish—and green leafy vegetables, preferably kale or spinach, which are full of potassium. Your body needs potassium, especially after a workout, to replenish electrolytes.

    Because the ectomorph has a speedy metabolism, you will need to lift heavy weights, do low reps, and take long rest breaks, about three to five minutes, between sets of no more than five, with four different exercises, which are also referred to as “giant sets.”[2] 

    If you are performing the exercises correctly, using slow, controlled form, your body begins to heat up due to the energy used throughout the exercises. When your body needs energy, it begins to look for stored resources, like muscle, which we don’t want. Therefore, three to five sets is key.

    Begin with light weight to warm up your muscles, with 15 reps. Rest for one minute. In your first “giant set,” perform 12 reps with a weight load in which you can (only) perform 12 reps. Rest for five minutes.

    In your next set, perform 10 reps with a weight load in which you can (only) perform 10 reps. Rest for five minutes. Perform another two sets with the previous instructions, dropping down to eight and then six reps.

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    With the combination of proper nutrition and weight-training, you should see results within a month.

    The Fitness Plan for Mesomorphs

    The mesomorph is the physique that everyone wants. With a well-balanced, symmetrical body, the mesomorph doesn’t need to work hard to retain or build muscle with the right workout plan.

    The mesomorph is not without its challenges, however. Because this body type gains weight quickly, it is prone to becoming bloated when too many carbohydrates are consumed. The mesomorph must consume protein and vegetables to maintain their muscular physique.

    As long as the mesomorph hits the weight room a few times per week, watches his/her diet, and stretches in order to lengthen bulky muscles, they need not kill themselves with a lot of cardiovascular activity. Explosive, anaerobic cardio, such as HIIT (High Intensity Interval Training), for up to 20 minutes is ideal.

    Super-setting is the mesomorph’s friend. Because the mesomorph is able to retain muscle mass, it only needs to chisel its physique to expose muscle. For example, rapid workouts of 15 reps per body part, with no rest in between, will sharpen the mesomorph frame.

    Stay away from heavy weight-training, cut down your cardio sessions, and you will see a chiseled physique in no time.

    Essential Advice for Your Diet

    Body-type exercises and a great fitness plan alone will not work. Nutrition is a key component in getting your body to run like a well-oiled machine. In the following, you will see that the three body types have their own formula consisting of exercise and proper food to maximize results. Your diet must be low in sugar. Sugar turns to fat and slows down the fat-burning process.

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    So, stay away from simple carbs, like candy, and “bad” complex carbs like white rice, white pasta, white flour, and white bread. These are refined carbohydrates that cause a spike in your blood sugar levels, causing our body to crave more of the same.

    Even some fruits are better for you than others. For example, pears and apples are lower in sugar than papaya and pineapple. Instead, eat “good” carbs like fibrous whole grains, vegetables, and beans that slowly digest into your bloodstream. The slower the digestion of these “good” carbs, the less hungry you’ll be throughout your day.

    Final Thoughts

    Now that you know what it takes to achieve results, you can begin to take your body’s appearance to the next fitness level with a great workout program.

    It is not necessary to spend up to two hours on a workout. Simply pinpoint your body type and implement a nutrition and exercise plan that reflects an endomorph, ectomorph, mesomorph, or any combination of the three.

    In addition, consider getting a BMI test (Body Mass Index) so that you know the amount of fat your body has.[3]

    Knowing which fitness plan is best for your body type will save you from frustration and get your body to where you’ve always wanted it to be.

    More on Getting in Shape

    Featured photo credit: Gades Photography via unsplash.com

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    Reference

    [1] Precision Nutrition: The truth about “body type dieting“ for ectomorphs, endomorphs, and mesomorphs
    [2] Fitness Health 101: Giant Sets Routine
    [3] American Heart Association: Body Mass Index (BMI) In Adults

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    Terri West

    Certified Fitness Trainer & Nutrition Specialist

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    Last Updated on September 23, 2021

    Best Bodyweight Workouts For Beginners (The Complete Guide)

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    Best Bodyweight Workouts For Beginners (The Complete Guide)

    Think you can’t get a great workout or build muscle with your body weight? think again. Getting fit doesn’t have to be complicated. Keep it simple, safe, and effective with bodyweight workouts you can do anytime and anywhere for the rest of your life.

    Regardless of whether you are an athlete, recreational exercise enthusiast, or someone who hasn’t lifted anything but small children or everyday household items, using your body weight as resistance is one of the best ways to get and keep your body in tip-top shape for years to come.

    What Is Bodyweight Training?

    Bodyweight training or workout uses your body as resistance and is essential for gaining and maintaining muscles, especially as you age. According to the National Institute of Health, beginning as early as age 30, we gradually lose muscle mass and strength as a natural part of the aging process.[1] The rate of loss varies from person to person and will increase due to a sedentary lifestyle and poor nutritional selections. If you don’t do anything about it, the average human will lose 3% to 5% of their muscle mass each decade. But there is excellent news. With the addition of daily movement, weekly strength training, and proper nutritional choices, gaining muscle is more straightforward than you will expect.

    If you want to build confidence, endurance, move better, feel stronger, and lose weight, start with bodyweight workouts. Your body is one of the most fantastic fitness machines ever created to handle life’s physical demands and challenges, and it is always available to you. With a bit of effort, consistency, and proper progressive programming, you will not only improve your fitness level, but you will also continue to feel mentally focused, and you might even minimize the effects of the aging process.

      Photo Credit: Kaileen Pfeiffer of Pfeiffer Photography

      Need more convincing?

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      Jane M. Taylor, MS, CSCS, PN L1, Owner/Coach of Raw Fitness Performance, says:

      “Mastering bodyweight strength is crucial if you plan to add strength training to your overall fitness plan. Having coached thousands of athletes, adults, teens, and kids, I apply the same movement paradigm to everyone, especially beginners.

      First, can you get in position? In other words, do you have proper mobility and stability? You do? Great.

      Next, can you get in and out of position? That’s bodyweight strength—movement with control.

      Spending time practicing bodyweight workouts is time well spent. Not worrying about an external load allows you to groove the movement, laying down the foundation and establishing the fundamentals to eventually express more significant amounts of strength with weights when you are ready to progress.

      Not only that, no matter where you go, you’ll NEVER miss a workout!”

      Benefits of Bodyweight Exercises

      Here are 12 benefits that will motivate and excite you to put your body to work.

      1. It helps improve any muscle imbalances, especially from rounded shoulders and tight hips from sitting too long (hello, new work from the home model).
      2. It works the whole body.
      3. It lays down an excellent foundation for future weighted programming.
      4. It helps improve strength, endurance, balance, flexibility, and coordination.
      5. It can increase your confidence.
      6. It saves time going to the gym.
      7. It can be done anywhere, so there is never an excuse not to work out.
      8. No equipment is necessary.
      9. It never gets boring.
      10. It’s free.
      11. It’s great for any body type.

      Will I Build Muscles With Just My Body Weight?

      Yes!! Following an intense workout, muscle fibers break down and need to repair. It’s during this repair phase that the muscles will strengthen and grow. Note that for this process to occur, the body must be pushed outside of its comfort zone. Using external resistance, aka free weights, barbells, or bands, will speed up this process and is a fantastic addition to any strength program, but it is doable with just your body weight.

      As you improve, the trick is to continue changing your training variable (sets, reps, intensity, time under tension). Once you have mastered your technique, it is time to take it to the next level by mixing high-intensity exercises with exercises performed slowly, focusing on engaging the muscle during the contraction phase, which I will demonstrate in the video.

      Let’s break down a few beginner exercises and body parts to get you started.

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      First, there are seven basic movements the body can perform; pushing, pulling, hinging, squatting, twisting, skipping, jumping. From these seven, there are many different variations for each body part which I will show you below. With bodyweight workouts, you work all your muscles, including your heart, as you elevate your endurance.

      1. Back – Plank Push-Ups, Back Extensions
      2. Chest – Push-Ups, Incline Regular, High to Low Plank
      3. Arms – Modified Side Plank, Side Plank Hip Drop, Dips
      4. Core/Hips – Planks (high and low; you may perform off your kitchen counter), Elevated Mt Climbers, Opposite Arm Leg Reach, Bear Crawl Hold, Isometric Knee Press (Single and Double Knee Hold), Heel Drops (Single and Double Heel Drop), Deadbug, Crunches, Floor Bridge
      5. Legs/Hips
      6. Quadriceps – Seated Bent Knee Extensions, Seated Straight Leg Lift
      7. Hips – Side Leg Raise, Deadlifts, Prone Leg Lifts, Glute Extensions
      8. Squats – Chair Squat, Step Out Squat, Plie Squat, Wall Squat Hold
      9. Lunges – Step Ups, Stationary, Side Lunge, Curtsy Lunge, Swing Lunge

      Designing a Bodyweight Workout Program

      With bodyweight workouts, the variety is endless and can be applied to any current life situation. Whether you have 10 minutes or an hour, use the simple format below to keep your muscles constantly guessing. If you are just starting, begin with 20 minutes twice a week for two to four weeks. As your fitness level improves, increase the time and amount of days/week.

      The greatest thing about bodyweight workouts is there are multiple variations, and you will never get bored. Select an exercise from each category. Always starting with a movement that works numerous muscles at once ex push-ups and squats, then move to exercises that work smaller muscles, aka dips for the triceps.

      Best Beginner Total Body Workout

      Beginner: two times a week

      (Repeat 2 x 10 to 15 repetitions)

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      1. Plank Push-Ups

      1. Begin on your elbows on an elevated surface such as your kitchen counter or dining table.
      2. Step your feet back and together so you are supporting your body weight on your elbows.
      3. Maintain a straight line from the top of your head to your toes.
      4. At the same time, brace your core by pulling your stomach muscles in towards the back of the body and begin to retract your shoulder blades as if you are squeezing a pencil, then push the counter away with your core and elbows and come back to the starting position.
      5. Perform the prescribed repetitions (reps).
      6. Your whole body should move as a unit.

      2. Push-Ups

      1. Begin by placing your hands shoulder-width apart on an elevated surface such as your kitchen counter or dining table.
      2. Step your feet back and together so you are supporting your body weight on your hands, maintaining a straight line from the top of your head to your toes.
      3. At the same time, brace your core by pulling your stomach muscles in towards the back of the body and begin to bend your elbows and lower your chest towards the counter, then straighten your arms and push back up to the starting position.
      4. Perform the prescribed reps.
      5. Your whole body should move as a unit.

      3. Step-Out Squat

      1. Begin standing with your feet together.
      2. Step out to the right and lower your hips back behind you, pushing through the heels. Keep the knees behind the toes.
      3. Stand up and step together, tucking the tailbone under and squeezing the butt at the top.
      4. Perform the prescribed reps.
      5. Repeat on the left.

      4. Stationary Lunge

      1. Step out about hip bone/hip distance.
      2. Step the right foot back and stagger your stance about the same distance as the length of your leg.
      3. Keep the back heel off the ground and begin to bend into both legs, lowering your body towards the floor.
      4. Be sure to place more of your body weight through your front heel and keep the front knee behind the toe.
      5. Perform the prescribed reps.

      5. Hip Bridge

      1. Lie on your back, either on the floor or couch.
      2. Bend your knees and place your feet on the floor.
      3. Press through the feet, squeeze your butt and press the hips to the sky.
      4. Lower down 1/2 way, then repeat.
      5. Perform the prescribed reps.

      6. Isometric Knee Press

      Depending on your core strength, begin with one side at a time or both legs on a tabletop.

      Level 1: Single-Leg Knee Press

      1. Lie on your back, either on the floor or couch.
      2. Bend your knees and place your right foot on the floor.
      3. Keeping the left knee bent, bring it up off the floor into a 90°-angle (otherwise known as tabletop position).
      4. Place the left hand on your thigh.
      5. At the same time, push your hand into your thigh and thigh into your hand. You should feel your abdominals contract.
      6. Hold that contraction for 10 sec, then pause.
      7. Perform the prescribed reps.
      8. Switch sides.

      Level 2: Double Knee Press

      1. The exact format as above, only this time, both legs will be in tabletop.
      2. Keep the abdominals braced for 10 sec, then pause.
      3. Perform the prescribed reps.

      Conclusion

      If your goal is to move and feel better in your body and continue to progress to an advanced fitness level, begin with bodyweight workouts. Not only will it lay down a solid foundation, but it will also help you minimize injury and give you the confidence to keep progressing to more challenging workouts.

      Commit to yourself and future strength gains by incorporating bodyweight workouts into your weekly routine. I promise you won’t be sorry.

      More Beginner Workouts You Can Try

      Featured photo credit: Fortune Vieyra via unsplash.com

      Reference

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