Knowing Your Body Type
When trying to achieve your perfect
frame, it is important to know yourself inside & out.
Before starting a exercise or diet, you
also need to know your body’s structure….its type.
There are three (3) body types: Ectomorph, Mesomorph and Endomorph.
Though no one is truly a pure type, we are more of one than another. You always want to look at what type you are predominantly. In doing so, it will help with setting
workout goals and how to design a personal program for your body type.
Body Type One ~ Ectomorph:
She is naturally low in body fat, thin
and lean with a fast metabolism – Perfect
Run Way
Strength - Ecto’s should make weight training
part of their program. It will help them
to focus on the weak areas. Using a
eight (8) to twelve (12) rep range – working three (3) sets per exercise while
resting 1 -2 mins between sets.
Cardio - is perfect for this body type
Stretching - Yoga is perfect – I like AM
Yoga with Rodney Yea by GAIAM
Eating - your lucky enough to have a high
metabolism however, it is important to consume enough healthy calories (using
Calorie Counter will help) or, eating small healthy snacks between meals is
also good.
Body Type Two ~ Mesomorph:
She is the athletic one. Meso’s are usually
muscular in body structure, long torso with a full chest. Her body is shaped by angular lines like and
hour glass. Meso’s have narrow, powerful hips with broad shoulders. Meso’s build muscle easy and tend to carry a
little more body fat than an Ecto.
Because Meso’s are kind of in the middle of Ecto’s and Endo’s, she tends
to take on the tendencies of both. Meso’s
generally have a slower metabolism than an Ecto, while still faster than the
Endo’s. Meso’s do gain muscle faster
than the Ecto’s while not as fast as the Endo’s. This body type can come in any size – from petite
to large.
Strength – This type is muscular and
gains strength a lot easier than the Ecto frame, so Meso’s are good doing just
one set of each weight training exercise staying in the 8 – 12 rep range.
Cardio - is perfect for this body type
too! Meso’s tend to have a higher
percentage of fat, so cardio is the key. Doing four (4) cardio sessions a week
and mixing it up with walking, running, elliptical or using your favorite gym
machine is perfect.
Stretching - Yoga is perfect – I like AM
Yoga with Rodney Yea by GAIAM – This body type should do yoga at least 3x a
week the more the better.
Body Type Two ~ Endomorph:
She is thick boned and shapely. Endo’s
carry a higher fat percentage like Meso’s, while having a slower metabolism and
do gain weight easily. However Endo’s do gain muscle and strength easily.
Strength – This type is muscular and
gains strength easier than the Ecto’s & Meso’s you can do just one set of
each weight training exercise. However, you should train at a higher rep then
the Ecto’s & Meso’s. While working your upper body do between 12 – 16 reps
and your lower between 15 – 20 reps.
Cardio - is perfect for this body type
too! Because of the higher fat
percentage you have plus having a much slower metabolism, cardio – cardio –
cardio, should be the center of your program. Weekly you should be doing at
least 5 sessions aiming for 45 - 60 min workouts.
Stretching - Yoga is perfect – I like AM
Yoga with Rodney Yea by GAIAM – This body type should do yoga at least 3x a
week the more the better. You should also try doing more intense power yoga
once you have gained the knowledge of the yoga poses.
Eating - If you are predominantly a Endo,
you want to be more disciplined with food intake and working out in order to
keep your body weight down.
Click on Which One Are You (below photo) to Take The Test on BodyBuilding.Com - I took it and found I was accurate on my assumption of being Mesomorph.
Posts
To take the test, you must go to where it says:
ReplyDeleteREAD MORE, then under the photo of the three (3) body types is says: "Which One Are You?" when you put your cursor over it, click and it will take you to the test to find out your body type
According to the test, this is my result:
ReplyDeleteYour score is 2.
Your body is closest to a Mesomorph. You have a naturally fit body but to maintain it or improve it you should exercise and diet correctly for your type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo.
Although when I was overweight, I tend to look like an Endomorph because I store more fat on hips, butt, thighs & abdomen.