Female body types and training. How to train girls with different body types? Volume style workout for women
Body types in women are variants of the normal human constitution. This means that the constitution determines the appearance and health of its owner. Basically, the structural features of the female body are hereditary in nature, but initially knowing your body type, you can make timely adjustments from an early age.
Variations of the female figure
There are several systems for grading the appearance of the female body. The most common is a very simple and understandable way to determine body shape:
- asthenic (or hyposthenic);
- normosthenic;
- hypersthenic.
If you think that knowing your body type is not particularly important, bet. Certain body types have different problem areas, which you can “sweat” in the gym, change your diet, rhythm of life and choose the best clothes.
Wrist size is an indicator of body type
Sometimes you don’t want to bother or it’s difficult to decide on your own silhouette, but there is an easy way to determine a woman’s body type by just measuring her wrist. The Solovyov index is a parameter that will help you decide on the type. It is equal to the circumference of the wrist in centimeters.
Calculation of the indicator:
- Less than 15 - asthenic;
- In zone 15-17 - normosthenic;
- More than 17 is hypersthenic.
Asthenic body type in ectomorph women
- According to generally accepted opinion, these are the very happy owners of slender and thin figures. According to other ladies, these women are witches who eat a lot and practically do not gain weight. Note that there are two sides of the same coin. In their youth, asthenic ladies are slender, but with age, fat is still deposited in the most unattractive places: on the back and waist, which forms an untidy and disproportionate image.
- It is easier for such women to maintain good physical shape, because their lipids accumulate slowly. Of the minuses, we note that although these girls are wiry, thin and energetic, untrained young ladies have the lowest level of endurance and strength indicators.
- Muscle development turns into pure torture for ectomorphs. Since growth processes are slowed down not only in fat, but also in muscles. That is why it is very difficult to give a sporty, pumped-up look to the silhouette.
- The appearance of such ladies is not particularly popular among men, because they are angular, lack pleasant roundness and look like teenagers. Any model on the show is a prime example of this body type.
- The shortened “upper” part of the body and long limbs create the illusion of “legs from ears”. Poorly developed lipid tissue often affects the size of the bust, and sometimes causes its absence.
- Narrow shoulders and chest, narrow feet and hands and a narrow waist! The Solovyov index, which helps determine your body type based on your wrist, is less than 15.
- As for training, it is easier for such ladies, since they almost never have to struggle with excess weight. An ectomorph woman can immediately begin strength training in the form of a split, avoiding aerobic counterparts.
- After achieving the desired results, you should definitely undergo an unpleasant but effective “drying” procedure.
- With possible weight loss, these young ladies first begin to “lose” their muscles, so calorie restriction will not help with figure correction. The panacea is a special diet and strength training.
Normosthenic body type - mesomorphs
- No matter how fickle youth fashion dictates the demand for skinny young ladies, the figure of a mesomorphic (normosthenic) woman is considered the classic ideal of beauty. They don't appear emaciated or compass women. Their body is proportional, with well-developed muscle tissue and a minimum of fat. Such girls are naturally athletic and sculpted.
- Mesomorph instantly loses fat reserves if desired and gains muscle mass at lightning speed. By nature, their metabolic rate is high, but with age, in the absence of adequate physical activity, metabolic processes slow down significantly, and weight rapidly creeps up.
- The part of the body at the top is slightly smaller than the one at the bottom, i.e. the legs are not too big, but they are not short either. At the same time, the sizes of the chest, hands and feet are average.
- Solovyov index for wrist size 15-17.
- Often the figure resembles the notorious hourglass, and if you are overweight, it resembles a pear or an apple.
- Young ladies with similar parameters can achieve records in sports in the shortest possible time.
- The problem of a “wasp waist” is quite acute in this case, because curvy ladies will have to sweat in the gym to achieve the desired shape. Among sports disciplines, it is worth paying attention to game types: basketball, volleyball, aerobics and tennis.
Hypersthenic body constitution - endomorphs
- Endomorphs (people with the hypersthenic type) are precisely those individuals whom sculptors and artists lovingly praised in their works. “Venus de Milo” by Botticelli, “Danae” by Titian, modern beauty icons Sophia Loren, Marilyn Monroe, Beyoncé and other ladies “in the body” are a vivid personification of this type of “body structure”. Curvy young ladies are famous for their femininity and sensuality.
- Such girls justify their excess weight by heredity, by the fact that there should be a lot of good people and by the fact that men do not throw dice, but there is a fundamental difference. From birth, endomorphs have more adipose tissue than muscle tissue, but this does not mean that such ladies are doomed to eternal obesity. This variation of the fair sex should only be given more time and effort to bring the figure back to normal. Only laziness prevents such girls from being pumped up and elastic.
- Transverse dimensions predominate over longitudinal ones (legs and arms are short). The chest is wide, the waist is the same, massive hips, large joints, feet and hands.
- The Solovyov index is more than 17 positions.
- Fat mass predominates over muscle mass.
- The combination of feminine curves and good muscle tone will give trained endomorph ladies a seductive and exciting image.
- But if such a young lady suddenly decides to lose weight and turn into a withered roach, she will have to make titanic efforts, which are unlikely to be crowned with success.
- Even if losing weight is successful, the girl’s appearance will turn out to be painful and disproportionate. In such individuals, muscles grow beautifully, but they are difficult to see under a dense layer of fat, which must first be burned. The latter is problematic, since metabolic processes in this form are significantly inferior in speed to the previous two.
- Stored fat is difficult to lose, and for training we advise you to choose intense cardio workouts with moderate load and change your diet to low-carbohydrate. Remember that breakdowns and relaxations will lead to an immediate return of lost kilos.
You have learned the main female body types, we have described their features, advantages and disadvantages. As you may have noticed, there is no “bad” or “good” physique, each has its own flavor. But we note that there is a common feature for everyone - beauty and women’s health directly depend on the regularity of her visits to the gym.
Remember, no matter what your silhouette is, only proper nutrition and increased physical activity will preserve female attractiveness for a long time.
Video: Typology of female physique
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The fashion for a slim and toned body has given rise to dozens of myths about diets and gym exercises. Today, trainers have expanded their knowledge in the field of physiology and anatomy and began to separate male and female fitness. A workout that makes guys look great can have the opposite effect on girls. There are exercises that are not recommended for women.
Editorial website has compiled a “black list” of exercises that should be avoided in the fight for a beautiful body.
1. Exercises that increase the size of your obliques
The oblique muscles are attached to the lower part of the rib and extend down to the pubic bone. They determine the shape of our body. By loading this muscle group, you cause them to increase in size. A thin waist is out of the question.
3 exercises that were included in the “black list”:
Dumbbell Bends
Lena Boone, a bodybuilder and winner of the NPC Sunshine Classic tournament, considers the most common female mistake to be endless variations of bending the torso in the hope of reducing the waist. She calls it “ab abuse.” Swinging from side to side with dumbbells in your hands causes your side muscles to grow. Try to avoid this exercise in your training.
Replace with "vacuum"
To do this, pull your stomach in as deep as possible. Freeze for a few seconds and then relax. Performing this exercise is difficult at first, but once you learn to do it correctly and regularly, you will quickly notice the results.
Lateral extensions
Extension - extension of the body on a special inclined bench. By performing exercises on this machine, you push the side muscles to active growth. Your waist won't thank you for this.
Replace with a bar
An alternative for a flat stomach can be the plank. This is a simple exercise that can be done in the gym or at home. Stretch along the floor on your elbows and freeze for a minute.
Squats with heavy weights
Popular channel about women's fitness Workout says that by squatting with heavy weights, you load not only the buttocks, but also the muscles of the core, abs and spine. This inevitably leads to an increase in muscle mass around the waist.
Replace with straight twists
To keep your body toned, perform straight crunches. From the starting position lying on the floor, slowly lift your body up. Perform several repetitions until a burning sensation appears in the muscles.
2. Exercises that enlarge your neck and shoulders
The trapezius is a flat, broad muscle that is located in the back of the neck and upper back. By loading this muscle group, you risk being left without a fragile swan neck and having a wide, massive back. Borisova Anna, international master of sports in body fitness, vice world champion in fitness bikini, on her YouTube channel Fit4Woman promotes femininity and beauty. She strongly recommends avoiding exercises that can enlarge a girl’s fragile shoulders and hide her neck.
3 exercises that should be excluded from your training program:
Shrugs with dumbbells or barbell
Replace with dumbbell raises
Curling your arms with dumbbells will help tighten your muscles. Choose a comfortable weight, press your arms close to your body and slowly lift them towards your shoulders.
Lifting dumbbells or barbells in front of you above parallel with the floor
When performing this exercise, follow a simple principle: do not lift the apparatus above parallel with the floor. Incorrect hand position will inevitably involve the trapezius muscle.
Replace with arm flexion-extension
The problem area for many girls is the inner part of the arm, which is called the triceps. Place your hands behind your head, clasp the elbow of the other with the palm of one hand and perform slow extensions.
3. Exercises that make your legs bigger
Appetizing curves like Kim Kardashian's have revolutionized the idea of female beauty. Firm, rounded buttocks have come into fashion. We went to the gym to do 10 types of squats and increase the weight in the hope that the muscles would grow bigger and faster.
However, do not forget that there are no isolated exercises for the muscles of the buttocks. When training the lower body, the “fight” inevitably involves the legs, namely the quadriceps.
The quadriceps is made up of four muscles and is often called the “quadriceps muscle.” This is a strong group that is evolutionarily predisposed to rapid development and increase in volume.
If you want to have slender legs, exclude from the training:
Squats with heavy weights
The magazine "Omsk Scientific Bulletin" published an interesting study on the influence of various means of fitness training on indicators of physical development and strength abilities of women 25-35 years old. We are sure that many professionals may be interested in this.
The article presents the specific influence on the motor sphere and physical development of women 25–35 years old by such means of strength-oriented fitness training as the Pilates system (exercises performed in a static-dynamic mode) and athletic gymnastics (exercises performed in a dynamic mode). The features in the manifestation of strength abilities and their dynamics in the process of fitness training using various means and modes of work with women 25–35 years old are shown.
ProblemThe research lies in the lack of data on the influence of various types of strength-oriented fitness training on indicators of physical development and the manifestation of strength abilities of mature women.
Introduction.An analysis of scientific and methodological literature has shown that recently various areas of fitness have been gaining popularity, such as aqua aerobics, slide aerobics, step aerobics, strength aerobics, Pilates, fitness yoga, bodyflex, body pump, etc. However, , despite the positive impact of exercise on health, you need to keep in mind that fitness unites people of different gender, age, level of physical fitness and health, which requires a deeper theoretical and experimental justification for different types of fitness for different groups of people involved.
The results of our own research showed that when comparing the adaptive effects in the process of practicing various types of fitness (aerobics, step aerobics, fitness yoga, Pilates), the most significant positive changes in strength abilities and the condition of the musculoskeletal system were noted in women of young and mature age involved in according to the Pilates system and athletic gymnastics with a mini-barbell.
Despite the fact that today almost all fitness clubs in our country conduct strength training using the Pilates system and athletic exercises with a mini-barbell, there is still very little data in the scientific and methodological literature on the specific influence of these types of strength training. fitness on the development of physical qualities and functional state of mature women.
ObjectThe research is the process of physical training of women 25–35 years old, engaged in various types of strength-oriented fitness training.
SubjectThe study is the dynamics of indicators of physical development and strength abilities of women 25–35 years old under the influence of exercises with a mini-barbell and the Pilates system.
Purpose of the studyis to determine the characteristics of the influence of various means of fitness training (the Pilates system and exercises with a mini-barbell) on the indicators of physical development and strength abilities of women 25–35 years old.
Hypothesisresearch: studying the specifics of the influence of various types of strength-oriented fitness training on indicators of physical development and strength abilities of women 25–35 years old will make it possible to substantiate the most effective means, methods, and methodological techniques in fitness classes, depending on the individual characteristics of the physical condition, interests and needs of those involved .
Research objectives:1. To identify the organizational and methodological features of conducting fitness training using the Pilates system and exercises with a mini-barbell for women 25–35 years old. 2. Conduct a comparative analysis of the influence of various types of fitness training on indicators of physical development and strength abilities of women 25–35 years old.
Research methods:testing (to assess the level of development of absolute strength and strength endurance of large muscle groups in exercises of a static and dynamic nature); pedagogical observation; pedagogical experiment; methods of mathematical statistics.
Organization of the study.The study was conducted at the KuCobra fitness club in Omsk for 9 months. The study involved 60 women aged 25–35 years. One group included 30 women who trained using the Pilates system, the second group consisted of 30 women training with a mini-barbell.
Research results.To solve the first objective of the study, a comparative analysis of methods for conducting fitness classes with women using the Pilates system and athletic gymnastics with a mini-barbell was carried out. General characteristics of the methods are presented in table. 1.
The means of the Pilates system include isotonic exercises performed in a static-dynamic mode of operation. The specificity of isotonic exercises is to maintain muscle tension for a sufficiently long period of time (until failure or pain in the working muscles), which helps reduce the fat component; creating a general, so-called “anabolic” background to ensure positive changes in the body; reflex and mechanical effects on internal organs in order to normalize their functioning; training vascular reactions and improving tissue nutrition, trophism of intervertebral discs, reducing hypertonicity of the deep muscles of the spine, creating a “muscle corset”.
When practicing the Pilates system, the frontal method of organization was used, and the training was accompanied by musical accompaniment. The tempo of the musical accompaniment was 90–112 beats/min. The intensity of the load according to heart rate ranged from 90 to 130 beats/min. The classes were aimed at improving the functional state of the musculoskeletal system: increasing the strength of the trunk muscles and increasing the elasticity of the joint-ligamentous system. The weekly cycle alternated means of fitness training: exercises of the Pilates system, isotonic exercises with fitball, flexiball, rubber shock absorber, which were performed in a static-dynamic mode in a continuous manner. In the final part of the lesson, stretching, elements of hatha yoga, and relaxation were used.
The main means of fitness training with a mini-barbell were exercises of a dynamic nature, which were performed in overcoming (when lifting the barbell) and yielding (lowering
rod) modes. Working with weights in a dynamic mode in the shortest possible time allows you to fight excess body weight. Strength exercises, like no other, lead to significant structural changes in muscles. In the process of training with a mini-barbell, muscle mass increases and the fat component decreases, which allows you to improve your physique parameters and helps improve the activity of the cardiorespiratory system of those involved.
In classes with a mini-barbell, the interval method was used, the tempo of musical accompaniment was from 125 to 135 beats/min (heart rate ranged from 120–150 beats/min). The main focus of the classes was the development of strength endurance of large muscle groups. The means were strength exercises, exercises with a mini-barbell (weight from 5 to 15 kg), and in the final part of the lesson - stretching. Classes on these types of fitness training were held three times a week for 60 minutes each for nine months.
To solve the second objective of the study, testing was carried out on the anthropometric indicators and strength abilities of women who came to strength training classes. The average group indicators of physical development of the tested women corresponded to the age physiological norm; there was an increase in body weight and, accordingly, values Quetelet index (Table 2).
Indicators of static and dynamic strength endurance are presented in table. 3.
Analysis of data on the level of development of strength endurance in women showed that, in general, the values are at a low level for all subjects.
At the end of the pedagogical experiment, a re-evaluation of anthropometric indicators and testing of the strength abilities of women 25–35 years old engaged in various types of strength fitness training was carried out. Women working out in both groups showed statistically significant positive changes in most of the studied indicators of physical development. A significant decrease in weight and body girth was noted. The most significant changes occurred in the group of women involved in athletic gymnastics with a mini-barbell. At the same time, during Pilates exercises, the subjects showed a significant increase in chest excursion, probably as a result of the use of specific breathing.
A positive, statistically significant change in strength abilities was revealed in women of both groups, which was noted in almost all the studied indicators, with the exception of static strength endurance of the back and abdominal muscles in the group training with a mini-barbell.
The specificity of the influence of different types of health-improving strength training was manifested in the following: in women involved in the Pilates system, in contrast to those involved in athletic gymnastics with a mini-barbell, the most significant changes in the indicators of static strength endurance of the abdominal and back muscles were noted; the increase was 58% and 80%, respectively. In those training with a mini-barbell, the dynamic strength endurance of the muscles of the arms, back, and abdomen increased to a greater extent (an increase of 43–47%). It should be noted significant positive changes (P<0,05) в абсолютной и относительной силе спины и кисти (от 42 до 66 %), произошедшие у женщин обеих групп.
Conclusion.The results obtained in the experiment indicate that women aged 25–35 years who were engaged in strength-oriented fitness training for nine months experienced normalization of body weight, improvement in the condition of the musculoskeletal system, and an increase in the level of development of strength qualities to “average” and “ above average” in accordance with age characteristics. The identified features of the dynamics of physical development and strength abilities of women in the process of strength fitness training using different modes of work (isotonic and dynamic) can be used in the construction and organization of classes depending on the level of development of physical abilities, body features, interests and needs of mature women.
Many women are faced with the fact that they have been on diets for years, working out in the gym, but the annoying centimeters do not go away in the right places. The editors of Woman's Day and Elena Sanzharovskaya, a popular fitness trainer and nutrition consultant, as part of the Oriflame Wellness Pumping program, found out how to determine your body type and select workouts for it.
Before you start serious work on your body, you need to determine your body type. This test should appeal to all girls: it is simple and requires you to take three selfies, you need to pick up your phone, place it at navel level and take three photos (front, back and side) in tight clothes/swimsuit. After the photo shoot, you must carefully analyze the photos according to the following graphics.
It is necessary to identify from the photo the places that need to be corrected. To do this, you need to draw straight lines from the shoulders to the hips. The side view and its lines will tell you what to do with the stomach, chest and buttocks (if they are full). Such three-view photographs will help you quickly identify problem areas and understand what needs to be corrected and what needs to be worked on first.
So, follow these steps: measure your waist circumference and height in cm (1 inch = 2.54 cm); for example, measurements were obtained: waist = 30 inches, height = 64 inches; divide your waist by your height: 30/64 = 0.47.
This means that: less than 0.4 - you are too thin, you need to increase weight;
4−0.5 – “correct” pear;
0.51−0.6 – moderate apple. Store excess fat around the midsection;
above 0.61 – enlarged apple;
triangle – hips are more than 5% wider than shoulders. For example, shoulder circumference is 80 cm, waist circumference is 85 cm or more;
inverted triangle - the opposite of the triangle, the shoulders/chest are wider than the hips by more than 5%. For example, with a shoulder circumference of 85 cm, the hip circumference is 80 cm;
rectangle - shoulders, chest and hips have similar anthropometry, there is no waist. For example, shoulders 85 cm, chest 85, hips 89 cm (differences up to 5%), waist 70 cm and above;
hourglass - shoulders, chest and hips have similar anthropometry, the waist is clearly defined (60−65 cm).
Please be aware that this is very common mixed types!
And now more about the most common types
PEAR– differences in this body type: narrow shoulders, wide hips, small breasts, and most often a flat stomach. Perhaps the most feminine body type. But few people are pleased with powerful thighs, which are also very often decorated with cellulite, since the main accumulation of fat is in this area.
How to train
Your main attention should be paid to the top - back, shoulders, arms, chest. Don’t be afraid to pump up these muscles; it’s unlikely that you will succeed; on the contrary, by improving your proportions, you will hide your heavy bottom. We work on these zones at least 2 times a week, in the mode of 10-12 repetitions, 3 approaches. We select the weight wisely. You need to “dry” your feet as much as possible. Avoid heavy weights, work only in multi-repetition mode (25-30 times). Focus not on basic exercises, but on isolating exercises (swings, abductions, etc.). The advantage of your physique is that your abs quickly acquire athletic shape.
As for cardio, absolutely exclude the stepper and regular bike (cycling is fine, but don’t use resistance). Only high-intensity cardio with minimal resistance (ellipse, treadmill) in interval mode for 40 minutes or more, after strength training or on days free from strength training. Don't expect very quick results, but if you show consistency, perseverance and don't forget about proper nutrition, your very feminine figure will become toned and harmonious.
In body type HOURGLASS your problem areas: triceps, outer/inner thighs, lower abdomen. Do circuit training for the whole body 3-4 times a week. Use your body as a weight, CrossFit and plyometric exercises are great. Work your legs with multi-repetition basic exercises: squats, jump squats, lunges, stepping onto a bench. For abdominal exercises, use cross crunches (bicycle), plank, side plank. Stick to a high number of repetitions - from 15 to 30. For cardio, use a jump rope, running on a treadmill without an incline, jogging for 30-35 minutes 2-3 times a week. Do not use a stepper, bicycle, or running on an inclined track, this will add volume to your legs.
How to train
EXAMPLE OF TRAINING (for a home gym): type – circular, number of exercises performed in 1 circle – 5, number of circles – 4-5, number of repetitions – as many as you can do in 40 seconds, rest between exercises – no; rest between circles – 1 minute.
EXERCISES
Jump Squats
Push-ups from the floor/knees/feet
Squats with a weight plate in your hands and hold for 2-3 seconds at the bottom point
Side plank
Standing row of a rubber shock absorber (dumbbells) to the belt
INVERTED TRIANGLE- This is a body type that is typical for men, but is also found among women, especially among athletes involved in rowing or swimming. Characteristic features: broad shoulders, a developed chest, smoothly turning into a waist and narrow hips. Despite the fact that the structure of the skeletal system in the android body type is similar to the male body type, nature often gives them large breasts, which, when used skillfully, allows you to create very attractive feminine images. Excessive volume of the upper body can be balanced by visually widening the hips with the help of clothing, while the waist will look much narrower.
Slender long legs are the second undoubted plus; their high stature makes them stand out from the crowd. More often they have a slender figure, but there are also overweight ones among them. Fat is deposited in the shoulder girdle, upper arms and chest, making the figure even more masculine.
With obvious obesity, the stomach begins to enlarge, and then the figure begins to resemble an apple in shape. Regardless of weight, women's thighs and legs remain slim.
How to train
The main goal of training is to balance the lower and upper body. Therefore, when doing cardio, it is best to use a stepper. It gives a good load on the hips and legs, increases their volume a little, but burns calories. You can also use a treadmill with a strong incline uphill. But it’s better to avoid the ellipsoid. Its main goal is to rid the legs of volume, and women with massive tops need the opposite result. When it comes to strength training, you need to add volume to your legs. First, you should perform complex exercises for large muscle groups: squats, presses, and then do all kinds of lunges, flexions, extensions, abductions of the legs. Pre-exert your upper body to burn fat and avoid building muscle mass. The training should be exclusively high-repetition: 20-30 repetitions in 4-5 approaches.
Each person is naturally endowed with a certain body constitution, has different physical characteristics, varying degrees of endurance, has a unique muscle structure and an individual ratio of muscle and fat mass. Therefore, for a person who wants to get his body in excellent shape, it is important to first determine what type of figure he has, since the further training program, the recommended diet, the effectiveness of working on himself and the final result depend on this.
There are three main somatotypes (body types) in women and men:
As you know, a certain somatotype is rare in its pure form, so there is a classification of combined types:
- ectomesomorph;
- endomesomorph;
- ectoendomorph.
To quickly achieve the desired results and build a training and nutrition plan in the most effective way, you need to correctly determine your body type.
Mesomorph
Characteristics of a mesomorph
People with this type of body structure are considered lucky, as they are naturally endowed with excellent athletic abilities and ideal proportions. The mesomorph body type is able to quickly lose subcutaneous fat and gain muscle mass. With a properly selected training system, the body very quickly acquires ideal parameters. It is this somatotype that is most predisposed to bodybuilding. The body shape of girls with this somatotype is called “hourglass”.
Mesomorph physique:
- average height 170-175 cm;
- muscularity; Owners of this type naturally have some muscle volume and relief;
- good strength indicators;
- athletic, proportional physique with a powerful skeleton and large bones, have broad shoulders and chest;
- weight gain and loss occur with some difficulty, but still easier than in representatives of other somatotypes;
- good metabolism;
- persistent character; This somatotype is characterized by self-confidence, determination and energy.
- For mesomorphs, standard training systems are suitable for improving body parameters. The main thing for a mesomorph is consistency in the training process. Stopping training can lead to rapid loss of shape.
- Volumetric strength training is optimal. Such loads stimulate muscle growth and help burn subcutaneous fat.
- The intensity of training should be quite high. The training duration is on average 45-60 minutes.
- For beginners, in the first months you need to choose a training system based on the principle of alternating their intensity. One training day - light weight, many repetitions, the second training day - more weight and fewer repetitions, the third day - again more repetitions with less weight. For each muscle group, you can select several effective exercises and use 2-3 in each session, alternating them wisely.
- More experienced mesomorph athletes need to adjust the program depending on their goals: work out the relief, gain muscle mass.
- For mesomorphic body types, it is recommended to use aerobic exercise 2-3 times a week, for 20-30 minutes each. This will help maintain body contour. Jogging or interval running are perfect for a mesomorph as such a cardio exercise.
- The diet should be balanced in the following proportions: proteins - 35-45%, fats - 25-30%, carbohydrates - 40-45%. Protein intake level is 2-2.5 g per kilogram of weight.
- Preferred protein sources: beef, fish, egg whites, turkey, chicken.
- To keep the body in good shape, the basic rule for a mesomorph is to limit fat intake (to 20-25% of the total diet).
- Meals during the day should be divided into 4-5 meals.
- You need to avoid foods that are fatty and heavy on the stomach, and stop drinking alcoholic beverages. Sweets are sometimes allowed, but without fanaticism and better in the post-training period.
- You can include healthy fats in your diet: fish or bear fat, flaxseed oil and almonds.
- Drinking regimen - at least 2.5 liters of water per day.
Ectomorph
Characteristics of the ectomorph type
The ectomorph body type is easily recognizable in the crowd due to its disproportionately high height and low body weight. It is especially difficult for people with this body type to gain muscle mass and the right amount of subcutaneous fat. However, ectomorphs have an advantage in endurance activities due to the greater number of slow-twitch muscle fibers. Girls of this somatotype find it difficult to gain weight. Their body shapes are less rounded than those of other body types. They recover well from training, but the small amount of muscle mass and long bone levers force them to constantly use exercises to maintain posture and increase strength.
Ectomorph body type:
- average height 175 cm and above;
- natural thinness, wiryness, angularity of the body;
- little weight; often with high growth the weight does not exceed 60 kg.
- minimal amount of muscle mass;
- small bone frame, narrow shoulders, flat chest, thin long limbs;
- accelerated metabolism;
- small amount of subcutaneous fat;
- the character is intellectual, reserved, but due to the increased activity of the nervous system, people of this type can be hyperactive, sensitive and even anxious.
- The entire training program should focus on large muscle groups (back, legs, chest), using a minimum amount of aerobic exercise, which helps maintain muscle mass and accelerate its growth.
- For beginners of ectomorphs, basic exercises are preferable in training, and if they have experience, split-system training. With this system, the body is conventionally divided into parts that are trained on different days, for example: upper/lower, pushing/pulling muscles. Each muscle group receives exercise only once a week.
- The total number of sets per workout should not exceed 12 approaches per muscle group. For better muscle gain, rest between sets should be 60-90 seconds;
- The intensity of repetitions in one approach is from 4 to 8 times. The duration of the workout should not exceed 45 minutes. Taking into account warm-up and cool-down – no more than an hour.
- Isolation exercises for relief should only be included in your workout if you already have sufficient muscle volume.
- Ectomorphs need quite a lot of time to recover, so the preferred scheme is 3 workouts a week, with sufficient rest between them, and adequate sleep of at least 8 hours a day.
- It is not recommended to do a lot of cardio. But you shouldn’t give up aerobics altogether; light running or walking will have a beneficial effect on your cardiovascular system and overall health.
- Drinking regimen – at least 2.5 liters of water per day.
- The diet should be regulated in this way: 50-60% - carbohydrates, 25% - protein, 15-20% - fats. Protein consumption is about 3 g per kilogram of weight.
- You should eat food 5-6 times a day. Before eating (30 minutes before), it is recommended to drink 1.5 glasses of water to activate the secretion of gastric juice.
- With an ectomorphic somatotype, due to a fast metabolism, success in gaining muscle mass depends very much on nutrition. You should not skip meals and allow yourself to go hungry. To gain weight, you need to increase your daily calorie intake by 500-750 kcal.
- The last meal should be 40-60 minutes before bedtime.
- Preference should be given to complex carbohydrates. It is better to minimize the consumption of simple carbohydrates and animal fats. To increase the caloric content of your diet, you can eat nutritious foods - peanut butter, nuts. Sweets are allowed, but better in the post-workout period. For sports nutrition, gainers and complex protein are suitable.
Endomorph
Characteristics of the endomorph type
Endomorph, as a body type in women and men, is distinguished by smooth and rounded body shapes, a wide chest, short stature and pronounced fat deposits in the chest, waist, hips and buttocks.
People with an endomorph body type find it very difficult to lose excess weight. Often, when you start exercising, you experience weight gain, and the results of the exercises are hidden and unnoticeable under a layer of fat. The endomorph body type requires careful selection of a training system. To achieve the desired shape, nutrition must be healthy, balanced and carefully selected. This is the most popular somatotype. This type is more common among women than among men. The body contours of endomorph girls often resemble a pear, due to massive hips, or an apple, if the extra pounds are concentrated in the abdominal area.
Endomorph body type:
- short stature;
- rounded and spherical body type;
- wide bone structure, large, pronounced belly, wide waist;
- tendency to quickly gain mass, both muscle and fat, but predominantly fat
- Difficulties in losing weight; along with the fat layer, muscle volume also disappears;
- sensitivity to carbohydrates (sweet cravings);
- slow metabolism, decreased activity of the nervous system;
- patient and balanced character.
- Training should be frequent and intense. People of this type need to train with moderate weights, but high repetitions and minimal rest between repetitions. The repetition range is 13-20 times, and the number of approaches per muscle group is 6-9. Rest between sets 30-60 seconds;
- Overtraining should not be allowed to avoid causing muscle loss.
- The duration of the workout should vary from 65 to 75 minutes.
- It is recommended to combine strength training with aerobic endurance training and use multi-joint movements. This approach promotes muscle gain and fat loss. Strength exercises require more energy, so they should be included at the beginning of your workout.
- Any aerobic work at a moderate pace, lasting 10-15 minutes, is suitable as a warm-up before the main load. This will prepare the body for the power load and further stimulate the metabolism.
- To increase the intensity of training, you can include supersets, trisets and other complicating techniques. Training with heavy weights and low reps is not suitable for endomorphs - this will develop strength and add muscle mass but will not reduce fat.
- For cardio, you can practice cardio exercises, running, rowing, or swimming. Any active activity will do. The duration of cardio training is 30-40 minutes, frequency 3-5 times a week.
Beginners should not start training at high intensity right away. The first workouts should be carried out at a slow or medium pace and gradually increase the intensity as the body adapts to the stress.
- The diet should be based on increasing the consumption of lean protein (50-60%) and reducing fat (10-15%) and carbohydrates (30-35%).
- Preferred sources of protein: lean meat, skinless chicken fillet, turkey, fish, sports nutrition.
- The main recommendation for an endomorph is to limit simple carbohydrates and saturated fats in the diet.
- It is recommended to increase the consumption of whole grains, vegetables, and fiber. Consume starchy vegetables (corn, potatoes, carrots) in moderation. And tomatoes, cucumbers and other green vegetables are the best friends of an endomorph.
- To lose body weight, you need to reduce your daily calorie intake by 300-500 kcal.
- Number of meals: 6-7 times a day. Eating small meals frequently will speed up your metabolism and weight loss will be faster. In addition, short periods of time between meals will help you not experience bouts of extreme hunger.
- Typically, an endomorph's body tends to retain water. But training loads and proper nutrition speed up and normalize metabolism, and water is involved in all metabolic processes in the body. Therefore, it is important to drink a lot of water (from 2.5 liters per day).
- From sports nutrition, endomorphs can use: fat burners, energy drinks, amino acids, protein concentrates and isolates.
The success of an endomorph in the fight against excess weight depends very much on the quality and quantity of food.
Mixed body types
In the case of mixed types, you should take into account training and nutrition recommendations, combining both options.
For example, in the case of a combination mesomorph-endomorph need to:
- in order to get rid of fat deposits, use cardio exercises; it is also recommended to do aerobic exercise;
- strength training should be carried out based on advice for mesomorphs;
- Nutrition should be selected depending on the metabolic rate. If fats accumulate under the skin easily and quickly, then you should eat like an endomorph, cutting the number of calories as much as possible; in the absence of this problem, eating a mesomorph is allowed.
To find the desired shape, become stronger and more beautiful, you should, first of all, correctly assess your natural strengths and weaknesses, and then you need to choose the right training system and the necessary diet. The recommendations listed will help you adjust your training plan and nutrition plan in accordance with your body type and achieve your goals as quickly and efficiently as possible.