Saturday, 11 May 2013


When one is looking to prepare a fitness regime, it is necessary to understand how your body is made. Physiologists have divided us into three basic body types: Ectomorphs, Endomorphs and Mesomorphs.

Ectomorphs are people who have slim bodies, long lean limbs, with shoulders and hips of a similar width. They find it very difficult to build muscles, find it hard to maintain their weight. Cycling, martial arts, jogging or walking suit this type. They generally need less aerobics and should do strength building.

Endomorphs are people with the classic pear shape body.  They spend their lives fighting fat..  This type can put on muscle. Cross training, weights, interval training and mountain climbing are ideal exercises. A cardiovascular workout of at least 40 minutes, 3-5 times per week is desired. A Strength training program composed of higher repetitions is a must.

Mesomorphs have broad shoulders and large or medium frames. They lose weight easily, gain  muscle easily. Boot camp, Weight training and yoga suit this type. They generally need a balanced strength training program composed of low repetitions for size and high repetitions for definition.

That said, these categories are not strict, water-tight segregations. An Ectomorph might have a little of Mesomorph in her. Similarly an Endomorph might have a little of Mesomorph in her. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example. No amount of exercise will transform a short-limbed woman into a long-limbed one, because characteristics, such as the width of your hips and shoulders or whether you are small or big boned are unchangeable. Even if you follow a diet, if it’s not right for your body type, you will not burn fat. Just because an Endomorph stores fat more easily doesn’t mean they are destined to be overweight.  To lose body fat we need to create an energy deficit no matter what your body type. Many people tend to think if they combine weight training with cardio, it will help building muscle while burning calories. But, both cardio and resistance training should be incorporated into a fitness plan yet executed separately.

Another fitness fallacy is that resistance training is that it will produce large, unattractive muscles. But strength training is not only necessary for overall health, it’s beneficial for women too.  If you are not sure how to identify your body type ask fitness professionals to help identify and design a plan according to your body type. Just follow a very simple rule. Tailor your fitness program to suit your body, and in the process, add a dash of cardio and resistance training and top it off with a healthy diet. And hey presto! You have your very own fitness mantra in place!


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