What kind of training should i do?

If that’s your question, continue reading we’ll help you.

So let’s hop into it!

Before we head to the type of training, it’s more important to know the type of body you have right? probably you’ve heard about the 3 different body types. Your body type is predominantly genetic i.e you inherit your body type from your family member, say your dad, mom, grandfather, etc.

Hey, but that doesn’t mean you are doomed to your genetics. There are ways you can train yourself in order to make the most out of your body type and have the body you’ve always wanted.

We’ll divide training into strength training and cardio.

The 3 Body types

Ectomorph

The Ectomorph is naturally thin, has narrow shoulders and hips, thin arms and legs, with low body fat percentage. Often the people which fall in this category say things like, “I can’t gain weight, No matter how much i eat.”

Strength training for Ectomorph

• If you can access weights, train with heavy weights and of you don’t have excess to weights try body weight training. I’ll make a seperate post on body weight training.
• Take rest of 2-3 minutes in between sets and 5 minutes in between exercises
• Aim for 5-10 reps and 6-8 sets of each exercise. Say you’ve amid fo t 5 reps then try 8 sets of each exercise
• Train only 1-3 body parts per training day to avoid too much caloric expenditure and never train a muscle group that is sore.

Cardio training for Ectomorph

• Very minimal cardio training
• Few examples of minimal/beginner cardio training are  brisk walking, running, cycling, swimming.
• In the gym, cardio machines include treadmill, cycle, stepping machine etc.

Endomorph

The Endomorph is more round and pear-shaped. It’s harder for the Endomorph to put on muscle and easier to gain weight. The Endomorph is tend to store more body fat throughout the entire body, especially in the arms and legs.

Strength training for Endomorph

• Total-body workouts with compound movements will lead to burning of most calories
• Aim for 8-12 reps and 3-5 sets for upper body.
• For lower body increase reps to 12-20 and sets 3-5.
• Avoid heavy weight training with low reps, use a little less weight and focus on maximising reps.
• One can also perform a mix of bodyweight training as well as modern weight lifting.

Cardio training for Endomorph

• Perform cardio training a minimum of 3x per week for minimum 30-40 minutes.
• Walking, joging, swimming, biking are effective exercises for Endomorph.

Mesomorph

The mesomorph is a kind of in between the Ectomorph and the Endomorph. They are ideally able to put on muscle easily, genetically the Mesomorph are the ideal body type for bodybuilding. They have broad shoulders, narrow waist, strong legs and low body fat.

Strength training for the Mesomorph

• For the Mesomorph the more varied the training, the better the results will be.
• Exercises like (chest press, shoulder press, squats, lunges, deadlifts, rows) will provide optimum results.
• Train with heavy weights and mix with isolation exercises using light/moderate weights.
• Aim for 8-12 reps and 3-5 sets for exercises.

Cardio training for the Mesomorph

• Consider adding 20-30 minutes of cardio
• 3-5 times of cardio training a week
• Exercises like running, swimming, cycling will provide great benefit.
• The mesomorph can try high-intensity interval training (HIIT) for the most fast-blasting power.

Hey, i know this was a lot of information, but I really hope you find it useful. With so much information out there, it can be quite confusing to find the right training style to best meet your needs, i found it too that’s why i’ve written this post. These are great jumping off points to help lead you in the right direction.

But remember, long-lasting results, regardless of your body type, take time and consistency! Keep it up, and you’ll get there — I believe in you!

“IT’S A SLOW PROCESS, BUT QUITTING WON’T SPEED IT UP”

Hey you made it to the end, I appreciate u bro and i hope that through all of these reasons, you’ve put on your sneakers, gotten out your gears, or decided to call your local gym to find out about classes. No matter what your age is exercise can help you achieve greater physical and mental fulfillment at any age.

New post every Monday and Thursday. Stay tuned.

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