What type of body do you have and how does it suit you?

Can you know that there are 3 body types, but that they are also important depending on the type of body you have? The type of body depends on genetics, but that does not mean that everything depends on it. Surely you can not have an hourglass figure, if your body is straighter and narrower, but there are ways of training to get the most out of our body type and get your ideal figure.

What are the body types?

The three body types are the following: ectomorph, mesomorph and endomorph. You can get an idea of ​​how the eyes are with the image below.

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Do you recognize yours in the image?

Not everyone can identify exactly with one of them, of course, but you may realize that one of them is the most predominant. Let's look at them one by one in detail to see what kind of strength and cardio training you should do to maximize the results.

Ectomorph

The ectomorph body is naturally thin, has narrow hips and shoulders, little body fat and very thin arms and legs. The ectomorphs say things like: "It does not matter how much I eat, I never gain weight". Not everyone wants to lose weight.

Strength training for ectomorphs:

• Train with heavy weights and rest a lot between the series (2-3 minutes) as well as between exercises (5 minutes).
• Train only 1-2 body parts per workout to avoid spending a lot of calories.
• Try to do 5-10 repetitions and 6-8 sets in each exercise.
• Rest a lot between workouts and never train a muscle group if you have stiffness. If you have a lot of muscle pain, try to recover with a foam roller.

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Cardio training for ectomorphs:

• Very little cardio.
• Outings in bike of moderate intensity to low and fast walks (cardio with relaxed activities to reduce stress).

Mesomorph

The mesomorphic type is between the ectomorph and the endomorph. They are able to create muscle mass easily and genetically they are the ideal body type to do bodybuilding. They have very strong legs, broad shoulders and narrow waist. In general they also have little fat.

Strength training for mesomorphs:

• The more varied the training, the better results.
• Workouts with heavy weights of low or moderate intensity.
• Basic exercises (squats, lunges, deadlifts, rows, chest press, shoulder press, etc.) with weight, followed by isolation exercises with light or moderate weights.
• Try to do 8-12 repetitions for most exercises. When you train your legs, you can incorporate heavy weights with 6 repetitions and with light weights or without weights with 25-30 repetitions with 3-5 sets.
• Add another strength-training activity that you find fun and want to try, such as resistance band training.

Cardio training for mesomorphs:

• 3 days a week for 15-30 minutes.
• Combination of HIIT and LISS.

Endomorph

The endomorphic type is more rounded and pear-shaped. They tend to accumulate more fat throughout the body, especially in legs and arms. It is more difficult to build muscle for the endomorph and easier to gain weight. However, as we mentioned earlier, you do not have to lie on the couch and blame the genetics. You can be grateful for the body you have and work it to be fit and healthy: it will only take you more time and effort than for a mesomorph.

Strength training for endomorphs:

• Training for the whole body with compound movements to burn more calories.
• Avoid lifting heavy weights with few repetitions.
• Try to do 8-12 repetitions and 3-5 sets for the upper body and 12-20 repetitions for the lower part of the body.
• After reaching the initial goals of weight loss, you can begin to isolate the muscles you want to tone more.

-## Cardio training for endomorphs:

• Incorporate cardio at a minimum of 3 times per week for 20-30 minutes in your target heart rate zone.
• Make cardio that is light for the knees and low impact (swimming, cycling, hiking, walking, elliptical).

I know it's a lot of information, but I hope you found it useful. With all the information we can find, it can be confusing to find the training style you need. But this article is a good point to start and go in the right direction. And remember: lasting results are achieved with time and consistency, no matter what type of body you have.

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