Your body type can have a significant impact on your ability to achieve a great physique. The three main body types, as classified by the Sheldon body type theory, are ectomorphs, mesomorphs, and endomorphs.
How to determine your body type?
Determining your body type can help you understand your unique strengths and weaknesses when it comes to fitness and achieving your desired physique. Here are some simple ways to identify your body type:
Ectomorphs
Ectomorphs typically have a slender build, with narrow hips and shoulders, and a fast metabolism. They tend to have a hard time gaining weight, and they may have difficulty building muscle. If you have a fast metabolism and find it hard to gain weight or build muscle, you may be an ectomorph.
Mesomorphs
Mesomorphs typically have a more athletic build, with a balanced ratio of muscle to fat. They tend to gain muscle mass relatively easily and can lose fat quickly with the right diet and exercise program. If you naturally have a muscular and athletic physique, you may be a mesomorph.
Endomorphs
Endomorphs typically have a softer, rounder body type, with a slower metabolism that makes it easier to gain weight and body fat. They may struggle to lose weight, especially around the midsection. If you tend to gain weight easily and find it hard to lose body fat, you may be an endomorph.
While these characteristics can give you a general idea of your body type, keep in mind that everyone is unique, and there may be some overlap between body types. It’s also worth noting that your body type can change over time as a result of changes in your diet and exercise habits.
There are some basic home-based workouts you can start right now for any body type. But if you really want some tailored workouts based on your body type, please continue reading.
Do you belong to the Ectomorph group?
As an ectomorph, your primary focus should be on gaining muscle mass. Here is a simple workout routine that can help you build muscle and strength:
Compound Exercises: Focus on compound exercises that work multiple muscle groups at once. These include exercises like squats, deadlifts, bench presses, pull-ups, and rows. These exercises will help you build overall strength and muscle mass.
Sets and Reps: Aim for three to four sets of eight to twelve reps per exercise. This will help you build muscle and increase strength.
Rest Periods: Rest for one to two minutes between sets to allow your muscles to recover. Frequency: Aim to work out three to four times a week with at least one day of rest in between workouts.
Here’s an example of a simple workout routine for ectomorphs:
Squats – 3 sets x 8-12 reps
Bench Press – 3 sets x 8-12 reps
Pull-ups – 3 sets x 8-12 reps
Deadlifts – 3 sets x 8-12 reps
Overhead Press – 3 sets x 8-12 reps
Remember, as an ectomorph, it’s essential to eat enough calories and protein to support muscle growth. Consume a calorie surplus by eating more calories than you burn each day, and aim for at least one gram of protein per pound of body weight to support muscle recovery and growth.
Consistency is key, so stick to your workout routine and nutrition plan, and you will start seeing progress in no time.
Are you a Mesomorph?
If you’re a beginner mesomorph looking to start working out, it’s important to start with basic exercises and gradually increase the intensity and complexity of your workouts. Here are some basic workout routines that mesomorph beginners can follow:
Squats: This exercise targets your quadriceps, hamstrings, and glutes. Start with bodyweight squats and gradually progress to weighted squats.
Lunges: This exercise targets your glutes, quads, and hamstrings. Start with bodyweight lunges and gradually progress to weighted lunges.
Push-ups: This exercise targets your chest, shoulders, and triceps. Start with modified push-ups and gradually progress to full push-ups.
Bench press: This exercise targets your chest, shoulders, and triceps. Start with lighter weights and gradually increase the weight.
Lat pulldowns: This exercise targets your back and biceps. Start with lighter weights and gradually increase the weight.
Plank: This exercise targets your core. Start with a 30-second plank and gradually increase the time.
Aim to perform 3-4 sets of each exercise for 8-12 reps, with 1-2 minutes of rest in between sets. You can perform these exercises 2-3 times per week, with at least one day of rest in between workouts.
Remember to prioritize proper form and technique over lifting heavy weights. Gradually increase the intensity and complexity of your workouts as your strength and fitness level improve. Additionally, make sure to fuel your body with proper nutrition to support muscle recovery and growth.
And now, the Endomorph Body Type
As an endomorph, your focus should be on losing body fat and building lean muscle mass. Here are some basic workouts that can help you achieve your fitness goals as a beginner:
Cardio: Endomorphs can benefit from a combination of cardiovascular and strength training exercises. Cardio can help burn calories and improve heart health. Start with low-impact exercises like walking, cycling, or swimming for 30-45 minutes, three to four times a week.
Strength Training: Strength training is essential for building lean muscle mass and boosting metabolism. Start with bodyweight exercises and gradually increase resistance to add more challenge. Here are some exercises you can do at home:
- Bodyweight squats
- Push-ups
- Lunges
- Dumbbell rows
- Dumbbell curls
Start with 3 sets of 12-15 reps for each exercise, and gradually increase the resistance as you get stronger.
- High-Intensity Interval Training (HIIT): HIIT can be an effective way to burn fat and build endurance. Start with short intervals of high-intensity exercise, followed by periods of rest. Here’s an example HIIT workout you can try:
- 30 seconds of high-intensity exercise (e.g., jumping jacks, burpees, mountain climbers)
- 30 seconds of rest
- Repeat for 10-15 minutes.
Remember, as an endomorph, it’s important to focus on nutrition as well as exercise. Make sure to consume a calorie-controlled diet that emphasizes lean protein, healthy fats, and complex carbohydrates to support fat loss and muscle building.
With consistency and dedication, you can achieve your fitness goals and become a healthier, fitter version of yourself.
In conclusion, regardless of your body type, achieving your desired physique is possible with the right approach. By understanding your body type and tailoring your workout routine and nutrition plan accordingly, you can optimize your fitness journey and reach your goals.
Consistency, patience, and proper form and technique in your exercises are crucial for success. Remember to start slowly and progress gradually to prevent injury and give your body time to adapt. With dedication and effort, you can transform your body and improve your overall health and well-being.