Generally, there are three body types, and most of the people fall into one of these categories. If they don’t, then they are possibly a mixture of any two body types.
Whatever your body type, you can always train to tone your body according to your satisfaction. Let us discuss some aspects of different workout plans for different body types.
Workout plan for ectomorphs
Ectomorph is a common body type that is characterized by thin build and low body-fat percentage. These people are generally not very athletic due to the lack of enough muscle mass. Also, it is quite tricky for an ectomorph to gain any amount of weight on his or her body. However, they have quite high levels of metabolism.
- What to eat?
If you are an ectomorph and want to gain weight, then you need a diet that is rich in carbohydrates, proteins, and calories. Carbohydrates increase blood sugar level, which consequently drives proteins into the body’s muscles. Therefore, foods like seeds, nuts, oats, potatoes, pineapple, papaya, mango, and avocados can be made a part of an ectomorph’s diet.
- Do’s
First of all, you should start slowly because an ectomorphic body is not tailored to bear heavy training. You should focus on strength training and abs exercises.
- Don’ts
You should avoid spending more time on the treadmill and other cardio exercises. Also, isolation exercises do not help in gaining weight in any way.
Workout plan for endomorphs
The endomorph body type is the exact opposite of the ectomorph body type. They have more fat deposits and body-fat percentage. Unlike an ectomorph, they are more muscle mass. Also, it is challenging for them to shed weight from their body.
- What to eat?
You must stick to your diet if you are an endomorph. You should cut your carb intake and eat foods rich in protein and fiber. It is advisable to get some carbs from fruits and avoid white bread and rice. An ideal diet should include oats, spinach, green tea, etc.
- Do’s
Weight training exercises are best for burning calories; thus, it is recommended to heavyweight training at low repetitions along with the cardio. You should perform upper-body hypertrophy and lower-body hypertrophy at alternate days. For this, you can get along with organizations like Aurora Athletic Club that assist those seeking perfect body goals.
- Don’ts
Prolonged and steady-state cardiovascular exercise should be avoided if you wish to lose weight. Also, spot-reducing fat doesn’t work for endomorphs.
Workout plan for mesomorphs
This is the perfect body type with an accurate percentage of the body and fat. They have relatively more fat deposits than ectomorphs. Mesomorphs are generally more athletic and have a muscular framework. Just like ectomorphs, they have high levels of metabolism that helps maintain their fat levels.
- What to eat?
Any type of healthy diet is suitable for mesomorphs. An ideal one, however, must be made up of 40% carbs, 30% proteins, and 30% fats. Since you have more muscle mass, therefore, you need to incorporate more amount of calories on your diet. Thus, a good meal should include foods like cauliflower, broccoli, brown bread, beans, lentils, oatmeal, etc.
- Do’s
You should add 30-40 minutes of cardio along with steady exercises like swimming, cycling, and running. Also, you should try high-intensity interval training (HIIT). You can also do weight training to build muscle mass.
- Don’ts
Just like any other body type, it is crucial for you to stick to your routine to get the best possible results. Do not overtrain yourself but gradually increase the intensity of your exercises.