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Choose Which Workout You Need, According to Your Body Type

It all starts with genetics! Your body type dictates the type of training program you need. There are 3 different body types and each one is completely possible to get into shape. The important thing is to follow recommendations to get at least some results and to not harm yourself.

We at Bright Side are always interested in self-improvement and we understand the importance of having a healthy and in-shape body, but it all hinges on the right approach.

1. Long and lean, with difficulty building muscle

You’ve got the build of a marathon runner! This body type is also called an ectomorph. They have small shoulders, flat chests, and very lean frames. It is difficult to put on mass, despite hours spent at the gym.

To become more muscular, you need to minimize cardio sessions. It is better to focus on intense workouts and compound exercises. What you need is 3 days of strength training and 2 days of low-intensity cardio.

You should do more reps than other body types and it is better to have longer periods between sets (3-5 minutes).

Exercises you need to concentrate on:

  • Regular weight lifting;
  • Bicycle crunches;
  • Other effective ab exercises. For example, the captain’s chair stimulates both the abdominals and the obliques that line the sides of your abs.

But don’t worry, there’s no need to go to the gym 5 days a week, because it will just speed up your metabolism! You can do 3 workouts a week with a warm-up for 45 minutes or less. And eat a lot!

2. Round or pear-shaped, with a tendency to store body fat

If you have trouble shifting weight and store fat — characterized by a wide waist and a large bone structure, you are an endomorph. This body type stores more fat on average and gets tired easily.

It may be more difficult for you to achieve fitness goals than other types, but with the right diet and workout, you can definitely do it!

First of all, spending hours on a treadmill is useless. You need more interval-based conditioning to get rid of fat. It’s better to not concentrate on just one exercise like crunches, for example. You need to lose weight everywhere to see the results around your waistline.

You need to pick 3 to 5 exercises and go through each one with no rest in between exercises. Train with intensity. Martial arts can be a perfect complement to your program.

Exercises you need to concentrate on:

3. Well-built, with a high metabolism and relatively lean

If you have wide shoulders with a narrow waist, low body fat, and it is easy for you to grow muscle, you are a mesomorph. This body structure is perfect for bodybuilding.

To fuel your workouts, you’ll need around 2,500 calories a day but with a limited total fat intake.

As a mesomorph, both cardio and weight training are recommended. Compound movements should be the base of your training. Use different kinds of training: short-rest intervals, long-rest intervals, high-intensity, low-intensity, high-volume, low-volume, explosive reps, and tempo sets. You need 3 weight training sessions per week, one for chest and arms, one for back and shoulders, and one for legs.

Mesomorphs who carry less body fat can have cardio sessions twice a week. Perform 8 to 12 reps of 3 to 4 exercises for each muscle group.

Exercises you need to concentrate on:

  • Try pairing jump training with weight lifting moves to effectively build muscle and to burn fat — killing 2 birds with one stone;
  • Regular cardio;
  • Regular weight lifting.

Did you know about the importance of training according to your body type? Please share your comments below!

Illustrated by Leonid Khan for Bright Side