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Designing Workout Programs For Different Body Types

It is a well known fact that you cannot design a one-size-fits-all workout program and expect it to have the same results on everyone that uses it. The reason that this doesn’t work is that everyone’s body is different and reacts in its own way to certain exercises. All bodies fit into one of three categories which are the ectomorph, the mesomorph and the endomorph. They may also contain a combination of them.

The Ectomorph:

The ectomorph body type is characterized being tall and skinny with small waists, very efficient metabolisms, and long, lean limbs. They are notoriously called “hard gainers” because it is very difficult for an ectomorph to gain muscle and even harder for them to keep it. When a strength building routine is designed for the ectomorph, it is important to stick to high intensity training programs that avoid long, counterproductive workouts. Allow maximum recuperation by working out every other day, not every day. Only allow 15 – 30 minutes of cardio three times per week. Any more than that and you will begin losing weight again. Also, focus your diet on high calorie meals and be sure to never miss a meal. Choose nutrient dense food such as fish, nuts, and legumes as often as possible.

The Mesomorph:

The mesomorph body types features the athletic, muscular body typically seen with many bodybuilders. The mesomorph has the ability to react strongly to most types of training without seeming to work very hard. They also have a highly efficient metabolism and are naturally lean and strong with broad shoulders and well developed arms and legs. When designing a program for the mesomorph, be sure to change the routine every four to six weeks to allow the body to continuously change and adapt. Because the mesomorph has the natural “gift” of a fantastic body, he sometimes doesn’t realize his full potential so consistent routine change is necessary to relieve possible boredom. 

The Endomorph:

The endomorph body type is differentiated by the inability to lose weight or body fat easily, with wide hips and large bones. The endomorph has the tendency to store excess calories as fat and has a slow burning metabolism with sensitivity to carbohydrates. It usually takes a lot of hard work to lose weight for the endomorph. When designing a program, focus on daily workouts with lengthy cardio sessions, from 30 – 45 minutes, as well as training intensely with weights that utilize large groups of muscles such as the legs and back. Try to constantly be moving and avoid lethargic activities. Lower carbohydrate intakes, do not restrict them, and allow a maximum of one cheat meal per week. Endomorphs must constantly be eating clean and exercising regularly to see changes in their bodies.

Many people contain a combination of two or more body types and their individual programs should signify this. Experiment with various exercise routines to find what works best for your body type.