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Published on November 30, 2018

The Best Fitness Plan for You Based on Your Body Type

The Best Fitness Plan for You Based on Your Body Type

Have you exhausted your body with multiple workouts 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]

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

    Photo credit: steemit.com

    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. It is likely that you are over-working your body instead of allowing it to do the work it was intended to do.

    Part of my preparation for this article was a long hike in Los Angeles’ highly populated hiking trail, Runyon Canyon. As I hiked, I assessed each person’s body that I came into contact with. Not surprisingly, the majority of hikers had a mixture of body types. For example, I saw a woman whose body was more muscular in her arms, shoulders, and back – a mesomorph – but her lower body stored more fat in her thighs, hips, and buttocks — That of of an endomorph. I also saw a man who was both lean and muscular which placed him in the ectomorph-mesomorph category.

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    So 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 than your lower body. That is, perform a combination body-type workout.

    The Fitness Plan for Endomorph Body Type

    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, almost daily, 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.

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    The Fitness Plan for Ectomorph Body Type

    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.

    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 weight, 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. And when your body needs energy, it begins to look for stored resources like, muscle. We don’t want that. 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.

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

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

    The Fitness Plan for Mesomorph Body Type

    Onto the mesomorph – The physique that everyone wants. A well-balanced, symmetrical body, the mesomorph doesn’t need to work hard to retain muscle.

    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.

    Supersetting is the mesomorph’s friend. Because the mesomorph is able to retain muscle mass, it need only chisel its physique to expose muscle. For example, rapid workouts comprised of 15 reps per body part, with no rest in between, will sharpen the mesomorph frame.[3]

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

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    Essential Advice for Your Diet

    Body-type exercises 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, comprised 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.

    So, stay away from simple carbs, like candy, and “bad” complex carbs like white rice, white pasta, white flour, and white bread.[4] 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 Words

    Now that you know what it takes to achieve results, you can begin to take your body’s appearance to the next level. No more time constraints due to a busy schedule and lack of energy because now you have the proper tools to transform your body and save time.

    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.[5]

    There you have it! 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.

    Featured photo credit: Gades Photography via unsplash.com

    Reference

    [1] International Sports Sciences Association, Fitness: The Complete Guide, Nutritional Coaching, Edition 9, pg. 608
    [2] FitnessHealth101.com: “Giant Sets Routine”
    [3] International Sports Sciences Association, Fitness: The Complete Guide, Edition 9, Body Composition, Page 361
    [4] International Sports Sciences Association, Nutrition: The Complete Guide, “The Macronutrients,” pg.156
    [5] Heart.org: “Healthy Living,” Body Mass Index (BMI) In Adults

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    Terri West

    Certified Fitness Trainer & Nutrition Specialist

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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