May 31st, 2022
Bodies come in all shapes and sizes. We also have different metabolism and a dominant body type. When it comes to exercise, it’s important to train for your body shape in order to maximize your results. It’s all about working with your body as opposed to against it.
Below is all the information you need to help you do that, including an overview of the three key body types and how you should train based on yours.
Ways to Train for Your Body Type
There are three body types: ectomorph, mesomorph, and endomorph. However, it’s important to note that everyone is a combination of all three, with one dominant body type. Generally, you want to train in accordance with your dominant body type, since this will help you achieve your fitness and body goals easier and faster.
Below are the three different body types and how to train for each.
This body type is usually long, slim, and lean. With a high metabolism and low body fat, this body type typically excels in long-distance or endurance activities. The downside for the ectomorph is that they are more prone to osteoporosis or frail bones due to the fact that they typically lack muscle mass.
How Should an Ectomorph Train?
Since ectomorphs tend to struggle to put on weight (you’ll often hear people refer to this body type as “skinny fat”), they can usually benefit from a regular weight training regime. This can also help create strong bones and prevent osteoporosis down the line.
The mesomorph body type usually has low body fat with thick and wide shoulders. They also tend to have a high percentage of lean body mass, which means they rarely have frail bones or experience osteoporosis.
However, mesomorphs should still focus on maintaining good joint health since their joints can take quite a beating from holding up that lean and heavy muscle mass.
How Should a Mesomorph Train?
Mesomorphs can usually benefit from a variety of types of training. A balance of mobility, flexibility, and strength training is a good bet if your goal is to improve your overall health and ensure your joints work in harmony with one another.
This body type has wider hips, shorter necks, and a sluggish metabolism. These individuals frequently have a strong impulse to eat, due to high leptin and lipid storage enzymes. As a result, endomorphs may struggle to lose body fat – but that doesn’t mean it’s impossible!
How Should an Endomorph Train?
While it may take a longer period of time to lose body fat, consistency for an endomorph is key. An endomorph can gain muscle and strength, but must learn to avoid a yo-yo-type approach to nutrition and diet. Riding the diet rollercoaster can lead to a rebound effect for endomorphs. This means you might lose 10 or 15 pounds, only to gain 30 back.
Instead, stick with a regular strength training routine with interval training to boost fat loss and enhance metabolism. Additionally, an endomorph needs to be a bit more careful with their diet, opting for high protein combined with a healthy balance of carbs and fats.
Not Sure Where To Start?
At Nielsen Fitness, we offer customized personal training suited to your goals and your body type. From virtual personal trainers to personal trainers that can come and work with you in the comfort of your own home, we can help you achieve your goals and more. We always start with a full assessment, through which we will help you determine your dominant body type and best approach to training for maximum results.
Contact us today for a detailed fitness assessment and consultation, so we can understand your starting points (including your body type!). From there, we can plan a suitable program for you and your goals, as well as take into account the equipment, space, and time you have available.