Do You Know Your Bodytype?

A while back I wrote a short series of articles on Working Out After Age 40 for Bodybuilding.com. One section of the article series addressed body type which is pretty much the same across the board no matter your age. I thought I would share part of that here because I feel it is very important to know and understand your body type. It has great impact on weight loss and muscle gains. Read and learn!

 

KNOW YOUR BODY TYPE

There are three basic body types: Ectomorph, Mesomorph and Endomorph. Typically the Ectomorphs are the “hard-gainers”, those who most likely have been slim all their lives and have small frames, little fat and long, lean muscles. Picture those Ethiopian runners competing in track and field events. They epitomize Ectomorphs.

A Mesomorph is a body that is in most ways “average,” not overly large and muscular and not round and fat. The real difference between an Ecto and a Meso is the ability to gain both fat and muscle. Ectos have difficulty gaining either while Mesos can grow fat if they are inactive and overeat and likewise can transform into hard bodies with a modicum of effort. Many NFL Quarterbacks are good examples of Mesomorphs.

Lastly is the Endomorph. These body types are typically rounded with belly fat, hips (for women) and double chins. They can, however, add muscle fairly easily when it is approached correctly and combined with clean eating and the addition of cardio. Many large bodybuilders are Endomorphs, having to restrict caloric intake drastically (i.e. a cutting diet) prior to a competition to reveal the massive lean muscles they have developed that lie hidden under a sheath of body fat.

While there are a few people who are truly one body type or another, most of us are a combination of two, with one type being more dominant than the other. Knowing your own body type will help you understand both your nutritional and exercise needs for losing fat and gaining muscle, and will also help you to plan a long-term strategy that is reasonable and does not set you up for disappointment. In other words, if you are an Ectomorph, don’t expect to have bulging biceps overnight. It is going to take time for you to add that extra lean mass.

Here are training and nutrition regimens broken out into the three major body types. These are not meant to turn you into Hercules or Sheena, these are meant to increase your strength, lean muscle mass and overall fitness level. Again, you may need to adapt your routine to coincide with your own unique body type.

ECTOMORPH




Weight Training:

• Always warm up muscles and stretch lightly before picking up any weights
• Employ split-training, working one or two body parts each workout to target muscle groups
• Train each body part twice a week if possible
• Aim for eight to ten repetitions per set and do two to three sets of each exercise
• Get plenty of rest between workouts; never train if scheduled body part is still sore from previous workout
• Try different routines and exercises for muscle confusion
• Increase training intensity slowly to avoid strain or injury
• If you stay sore for more than three days chances are you are lifting too heavy, scale back on your weight
• If gains in muscle and strength seem stagnant, try adding weight until you are limited to eight reps per set
• Work your abs three times per week, three sets of 25 of two different exercises (crunches and lying leg lifts for example)

Cardio:

• Keep cardio activity to a minimum, no more than three times per week.
• Keep cardio conditioning at the lower end of the target heart rate for no more than 20 minutes per session. To compute target heart rate per minute, subtract your age from 220 and multiply by 0.6 and 0.8.
• Cool down for five minutes after your cardio session (walking is perfect)
• Good cardio exercises include the elliptical machine, stationary or recumbent bike, the treadmill and walking outdoors

Nutrition:

• A clean diet and proper supplementation are extremely important
• Consume five orsix small meals per day
• Make sure your daily protein intake is 1.5g of protein per pound of bodyweight (i.e. a 160 lb. person would need 240 grams of protein per day)
• Protein intake should be 25 – 30% of daily dietary intake; carbohydrates about 50%; fats 20 – 25%.
• Drink a protein shake after your workout and one at bedtime.
• Increase daily intake of fibrous carbohydrates whilst limiting the intake of simple sugars
• Eat slower burning glycemic index foods such as beans, corn, sweet potatoes, oats, pasta, brown rice, whole grain breads
• Drink at least eight 8-oz. glasses of water per day
• Limit or eliminate alcohol
• If you smoke you must give it up (you should anyway!)

MESOMORPHS




Weight Training:

• Always warm up muscles and stretch lightly before picking up any weights
• Employ split-training, working two body parts each workout to target muscle groups, do upper body parts first then follow with lower body parts
• Aim for three sets of eight for each exercise
• Train each body part twice a week if possible
• Get plenty of rest between workouts; never train if scheduled body part is sore from previous workout
• Change your work out routine every two months by adding new exercises
• Increase training intensity slowly to avoid strain or injury
• If gains in muscle and strength seem stagnant, try adding weight and add one set to each of your exercises
• Work your abs three to four times per week, three sets of 25 of two different exercises (crunches and lying leg lifts for example)

Cardio:

• Undertake some cardio activity three times per week for 30 minutes
• Keep cardio conditioning at the lower end of the target heart rate for no more than 20 minutes per session until you build your cardiovascular system, then you can raise your target heart rate. To compute target heart rate per minute, subtract your age from 220 and multiply by 0.6 and 0.8.
• Always cool down for five minutes after your cardio session (walking is perfect)
• Good cardio exercises include the elliptical machine, stationary or recumbent bike, the treadmill, Jazzercise, jogging and brisk walking outdoors

Nutrition:

• A clean diet and proper supplementation are extremely important
• Consume five or six small meals per day
• Make sure your daily protein intake is 1.5g of protein per pound of bodyweight (i.e. a 160 lb. person would need 240 grams of protein per day)
• Protein intake should be 25 – 30% of daily dietary intake; carbohydrates about 50%; fats 20%
• Drink a protein shake mid-morning and after your workout
• Use low-fat (2% milk) for your protein shakes
• Increase daily intake of fibrous carbohydrates whilst limiting the intake of simple sugars
• Eat slower burning glycemic index foods such as beans, corn, sweet potatoes, oats, pasta, brown rice, whole grain breads
• Drink at least eight 8-oz. glasses of water per day
• Limit or eliminate alcohol
• If you smoke you must give it up (you should do this regardless)

ENDOMORPHS




Weight Training:

• Always warm up muscles and stretch lightly before picking up any weights
• Employ split-training, working two body parts each workout to target muscle groups
• Train each body part twice a week if possible
• Aim for three sets of no more than eight repetitions. When you can easily do eight, increase the weight
• Get plenty of rest between workouts; never train if scheduled body part is sore from previous workout
• Try different routines and exercises for muscle confusion
• Increase training intensity slowly to avoid strain or injury
• Train hard for maximum fat-burning effect while building lean mass
• ·Work your abs three to four times per week, three sets of 25 of two different exercises (crunches and lying leg lifts for example)

Cardio:

• Undertake some cardio activity a minimum of three times per week for 30 minutes -- five times is best
• Keep cardio conditioning at the lower end of the target heart rate for no more than 20 minutes per session until you build your cardiovascular system, then you can raise your target heart rate. To compute target heart rate per minute, subtract your age from 220 and multiply by 0.6 and 0.8.
• Always cool down for five minutes after your cardio session (walking is perfect)
• Good cardio exercises include the elliptical machine, stationary or recumbent bike, the treadmill, Jazzercise, running, biking and jogging
• ·For added fat burning find a good HIIT (High Intensity Interval Training) program and work into it slowly

Nutrition:

• A clean diet and proper supplementation are crucial
• Consume five or six small meals per day, watching your calorie intake closely
• Make sure your daily protein intake is 1.5g of protein per pound of bodyweight (i.e. a 160 lb. person would need 240 grams of protein per day)
• Protein intake should be 25 – 30% of daily dietary intake; carbohydrates about 50%; fats 20%
• Drink a protein shake after your workout and one at bedtime
• Use non-fat milk or water for your protein shakes
• Increase daily intake of fibrous carbohydrates whilst limiting the intake of simple sugars
• Eat slower burning glycemic index foods such as beans, corn, sweet potatoes, oats, pasta, brown rice, whole grain breads
• Drink at least eight 8-oz. glasses of water per day
• Limit or eliminate alcohol
• If you smoke you must give it up (you should do this regardless)

Regardless of your individual body type, there are several constants that cross the Ecto, Meso and Endo boundaries:

1. You must lift weights on a regular and consistent basis;
2. You must always warm up and stretch prior to working out;
3. You must undertake some cardio activity a minimum of 3x per week;
4. You must eat clean and supplement your diet;
5. You must increase your protein intake to feed your muscles;
6. You must start out slow and avoid injury;
7. You must drink a gallon of water per day;
8. You must limit or eliminate alcohol;
9. You must quit smoking if you are a smoker;
10. If you're over the age of forty, adding muscle and losing fat will take a little longer – the important thing to remember is DON’T RUSH IT

Happy Training!!