Here is the info on how to train for the three different body types. To begin with there are three basic body types, namely:
- The Ectomorph: Short upper body, long arms and legs, long narrow feet and hands, and very little fat storage. This body type has a narrow chest and narrow shoulders and long, thin muscles.
- The Mesomorph: Large chest, long torso, solid muscle structure and very strong.
- The Endomorph: Short musculature, round face, short neck, wide hips, and heavy fat storage.
If you you are somewhere in between two body types, the training recommendations would be a middle approach.
The ectomorph’s first objective is gaining weight and muscle mass. In case of ectomorph the development of muscle mass is very slow. Stay with the basic exercises and include power moves that build maximum mass. Do an entire training workout, but take longer rest periods if you need to.
Take in more calories(good quality food not junk) and you should eat more then you’re used to and often and use weight-gaining and protein drinks to supplement your food intake. Keep cardio training to a minimum, in order to save calories for muscle building.
The mesomorph find it easy to build muscle mass by including a variety of exercises in their program, so that the muscles develop proportionately and shapely rather than bulky. A combination of heavy power moves and a variety of shaping exercises and a more varied for better quality, proportion and symmetry of the physique. Long workouts and short rest time. The mesomorphic type responds well to training so super-long sessions are not needed. A balanced diet with a good amount of protein and maintain an even calorie level all time. Watch for any slow creeping fat gains.
The endomorph will not have much difficulty building muscle but will have to be concerned with losing fat weight and be careful not to gain the weight back. High-set, high-repetition training with short rest periods to burn off as much fat as possible. Additional aerobic exercise for calorie consumption. A low-calorie diet that contains the necessary nutritional balance with the minimum amount of protein,carbohydrates and fats. Make sure that you are getting the right amount of vitamins and mineral supplements the body needs. You need to lower your calorie intake (no starving, please) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.
Your goal should be to look as close as possible to (or stay looking like) a mesomorph. With the correct exercise and diet this can be attainable