1. Back in the 1940s, William H. Sheldon introduced
the theory that all people basically fit into three
main body types. He concluded that three specific
personalities were associated with each body
type. It has since been noted that maximum
training and results in bodybuilding, weight loss
and other forms of exercise can be achieved by
utilizing the characteristics of each body type.
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2. The three types of bodies into which all humans fit are endomorph,
ectomorph and mesomorph Some people fit ideally into these three body
formations, but others may show a mix, although one body type is
normally predominant Consider how your body was as a teenager to
best determine your body type before it was influenced by lifestyle habits
Look at the following body type descriptions to determine which category
you fall into and how to best train and alter lifestyle habits for maximized
bodybuilding results Let's look at an exercise workout program for each
of them Body Type: Endomorph If you're http://www.beststairrods.com
an endormorph body type then you are basically round, or have a
pear-like shape due to wide hips and narrow shoulders It is easy for
endomorphs to pack on the fat body, especially in the thighs and upper
arms, due to a slow metabolism An endomorph has a difficult time losing
body fat which covers muscle mass Endomorph Training As an
endomorph, you should participate in workouts more frequently with
aerobic exercises playing a big role in your exercise program Beginner
training for endomorphs should consists of whole body workouts that
progressively move to split exercise routines You should change up your
training program often and hit abdominals at the start of each workout
Your goal is to increase metabolism while reducing body fat Endomorph
Aerobic Exercise Aerobic exercise is a key factor in an endomorph weight
training program You should perform low impact aerobics that limit stress
on the joints such as elliptical trainer, treadmill, stair stepper, walking, etc

3. You should perform aerobic exercises for at least 3 days a week from
between 10 and 20 minutes Be sure to include a 5 minute warm up and
a 5 minute cool down session with the remainder performed in the target
zone for your heart rate Endomorph Weight Training Endomorphs should
perform high intensity exercises with minimal rest periods between sets
(60 seconds or less) In order to achieve maximum muscle mass, use
supersets, burns, continuous tension, iso-tension and descending sets
When you are performing weight training exercises, use moderate weight
and higher reps (9-12 for upper body and 12-25 for lower body
Endomorph Recuperation Since endomorphs have naturally lower
metabolisms, they need less sleep time Adjust your sleep schedule to
between 7-7 5 hours a night Endomorph Nutrition A balanced healthy
diet is much more important for the endomorph in order to keep
metabolism raised and the appetite controlled Therefore, eat smaller
meals more frequently throughout the day that are high in protein and
non-fat foods In order to help control overeating, eat slowly to allow your
hunger mechanism to kick in (which takes about 20 minutes) Stop eating
after one portion and avoid junk food and late night snacks When you do
require a snack, eat healthy low fat foods such as fruits, vegetables,
non-fat yogurt, etc You should also drink a lot of water which helps to
maintain a high metabolism, increase calorie consumption and flush
toxins from the body

5. Body Type: Ectomorph The ectomorph body type is on the opposite side
of the spectrum from the endomorph If you are an ectomorph, you have
a thin, narrow body with thin arms and legs, and narrow chest, hips and
shoulders You naturally have a low amount of body fat due to high
metabolism and do not gain weight easily Ectomorph Training In order to
maximize weight gains, the ectomorph should utilize split training that
targets both muscle groups and isolated muscles To stimulate muscle
growth, change your training routine often and focus on intense exercises
that include higher amounts of weight with more reps and sets Your
workouts should be intense, but short Ectomorph Aerobic Exercise As an
ectomorph, you do not want to perform much aerobic exercise since it will
limit weight gain progress Only complete 1-3 aerobic exercises per week
and keep your workout at the lower end of your heart rate Aerobic
sessions should not last longer than 20 minutes Ectomorph Weight
Training When weight training, utilize heavier weights at lower reps (5-10)
that stimulate growth in the deep muscle fibers of muscle groups Give
your muscles adequate rest between sets (at least 60 seconds) and body
part exercises (at least 5 minutes) Occasionally shock your muscles by
performing supersets, forced reps and other techniques that are high
intensity Ectomorph Recuperation Since ectomorphs have a naturally
high metabolism, more sleep is needed for proper recovery You should
sleep for at least 8 hours each night, take occasional naps and include
more rest days in your weight training program

6. Make sure you do not train while still sore or tired Beware of overtraining
Ectomorph Nutrition Because the ectomorph body utilizes nutrients
quickly and effectively, a good, nutritional diet and supplementation is
essential to maintain body weight and muscle mass You should eat
between 5 and 7 small meals every day which avoid simple sugars, are
high in fibrous carbohydrates and contain foods with a slow burning
glycemic index such as whole grains, beans, yams, corn, etc Protein
intake should also be high to feed stressed muscles Protein intake
should be increased by 1-1 5 grams for each pound of body weight
Body Type: Mesomorph The mesomorth body type contains the
characteristics that best supports and responds to bodybuilding This
body type is naturally muscular with a full chest, long torso, narrow waist
and broad shoulders Mesomorph Training Because of its inherent
muscularity, the mesomorph body type responds well to heavy weight
training and definition exercises Variety of exercise is a key factor in
maximizing results with several weeks spent focusing on high intensity
workouts followed by the same period of low intensity exercises A varied
workout plan is best for achieving greater strength, growth and definition
while avoiding burnout Mesomorph Aerobics If you are a mesomorph
body type, you should keep your cardio workouts to 3 or less times per
week at 20-30 minute sessions You want to perform a 5 minute warm up
followed by a 10-20 minute exercise in your target heart range and end
with a cool down session of 5 minutes

8. Wind sprints work very well for mesomorphs who want to achieve both
heart conditioning and leg strength Mesomorph Weight Training A
mesomorph adapts rapidly to conditioning and, therefore, needs to be
constantly hit with varying high intensity exercises, repetitions, sets,
weight amounts and rest periods Combining slow and moderate
exercises that focus on using a full range of motion with weight training
exercises that use fast reps produce good results You want to include
training days which focus on light and moderate training as well as heavy
lift days Utilize high intensity exercise techniques by alternating between
compound sets, descending reps, partial reps, forced reps and
pre-exhaustion lifts Hitting compound muscle groups with heavy weights
followed by targeted isolation and definition exercises at a mid rep range
of 8-12 works well Legs should be hit with both low and high reps
Muscles respond well in mesomorph body types, so beware of
overtraining by training too much and too often Mesomorph
Recuperation Because mesomorphs can generally handle more weight
and more intense workouts, they need more rest to recover adequately If
you fall into this category, be sure to get a full 8-9 hours of sleep and take
an extra day off if you are very sore or have low strength, energy or
motivation Mesomorph Nutrition Because muscle mass gains are fairly
easy, mesomorphs should daily consume at least 1 gram of protein for
each pound of body weight Calorie intake from complex carbs should be
around 60% and total fats should be around 15-20% Be sure to drink
plenty of water Original Article:

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