In the body types blog, we discussed the somatotypes (body types) and why it is important to consider. To recap, there are three body types which tap into three energy systems. The energy system converts food to fuel for your body to perform actions and to function. We use a combination of energy systems, but specific body types perform better under different systems. Therefore, for the fastest, sustainable results, it is important to know your body type to ensure you are on the correct training plan. Once you have identified your body type, you can adjust your fitness plan to optimize your training and get great results. Body types are genetic so we cannot change it, but once we have identified our body type, we can easily adjust our fitness plan to achieve fast results.
Your Somatotype
ECTO-MORPH: Ectomorphs are generally tall, slender /lanky with smaller frames. They find it easy to lose weight and hard to gain weight. Ectomorphs are typically better at cardiovascular activities such as running, cycling, football, etc. and find weightlifting challenging and unenjoyable. If you are an ectomorph and want to gain weight and build muscle, you need to reduce your cardio activities and focus more on weightlifting with heavy weights, longer rest periods (90 seconds between sets) and less repetitions. Note: do not go extreme and switch 100% to weightlifting, cardio is important for your heart, so the optimal balance is key to reach your goals in the healthiest way. Your trainer or fitness professional will be able to give you advice on the best way to balance. If you are unsure and want to train alone, download our Rebirth training tool as it is made specially for your body type. For increasing muscle mass, your training should be at a low intensity (low oxygen intake and low heart rate). We suggest using resistance training to allow your body to stimulate muscle mass to grow without destroying existing curves in the process. Maintaining a calorie surplus (more calories than needed) will be essential for you to achieve this newly adapted training plan. It will take longer than it would for the other body types, but it will happen, be consistent.
In summary, depending on body fat percentage compared to lean muscle mass, training may vary however a typical ectomorph training regime should consist of:
- 70% heavy resistance training with good form, heavy weight, low reps, can add more sets
- 30% high intensity interval training for endurance, stamina and power
- Minimal aerobic / cardiovascular activity, only for recovery and mental health
MESO-MORPH: This body type finds it easy to gain and easy to lose. Whatever effort is put in, is the results seen. Mesomorphs are said to have the best body type with a middle-of-the-road shape that takes the best of both worlds. Beware Mesomorphs, watch your body fat as excess fat cab be gained quickly. They tend to have wider shoulders, a narrow waist, and well-proportioned chest with relatively thin joints, and round muscle bellies. We have an accurate questionnaire to determine your body type, click here to take the test. Mesomorphs are typically balanced and good at most activities from cardio to endurance to weightlifting and strength training. They enjoy being active and have high energy. If you are a mesomorph and want to gain more muscle and lose body fat, you need to have a balance of all activities but the best for you is high intensity interval training (HIIT). Balance HIIT with cardio for your heart and recovery and slow and steady weight training for strength. Your rest periods should be about 45 seconds. Note: If you are unsure how to follow a HIIT program or how to balance it with other exercises, download our Rebirth training tool as it is made specially for your body type or one of our personal trainers can guide you. Even though mesomorphs are considered the gifted body type, it is best to perform cardio three times a week divided into 30-minute sessions to keep fat stores in check.
To summarize, depending on body fat percentage compared to lean muscle mass, training may vary however a typical mesomorph training regime should consist of:
- 50% high intensity interval training for fat burning, stamina and power
- 30% resistance training lifting moderate weights always maintaining good form, mid reps, can add more sets depending on desired body conditioning goals (i.e hypertrophy versus leaner). Don’t worry about getting bulky, just watch for the fat mass that creeps in quite easily.
- 20% aerobic / cardiovascular activity, amazing for recovery and healthy heart.
ENDO-MORPH: This body type feels no matter what they do, they cannot lose weight. This is not true; you can achieve your goals with the right training and eating plans. Just like the other body types, the key is consistency. We have an accurate questionnaire to determine your body type, click here to take the test. Endomorphs are typically better at slow steady activities such as heavy weight training and powerlifting and find cardio the most unenjoyable activity in the world. If you are an endomorph and want to lose weight and build muscle, please avoid heavy weight training. You need to focus on high intensity interval training (HIIT) to burn fat fast and you need to reduce your rest time to 30 seconds between sets. Cardio activities are important for you to lose fat so balance HIIT with cardio. Note: do not go extreme and switch 100% to cardio as it does not burn fat as quickly as HIIT and if you love heavy weight training, don’t avoid it completely, try to balance them all. Your trainer or fitness professional will be able to give you advice on the best way to balance. If you are unsure but want to train alone, download our Rebirth training tool as it is made specially for your body type. Cardio should be done three times a week divided into 30-45 minute sessions to keep fat stores in check.
Depending on body fat percentage compared to lean muscle mass, endomorph training may vary however a typical training regime should consist of:
- 65% high intensity interval training for optimal fat burning and fat loss, endurance and stamina.
- 35% aerobic / cardiovascular activity, endomorphs burn fat well with cardio.
- Minimal heavy resistance training , your body type is good at bulking so focus on burning fat with HIIT.
Conclusion
We realize many people don’t have enough free time and are always busy these days, so how do you get results fast with limited time. Train smarter, not longer. All body types should train 4-5 days a week for 45-60 minutes. Using the correct technique for your body type will ensure you optimize your time and make the most of your training. As mentioned on numerous occasions, please remember most of us are a unique combination of body types so we should identify the most dominant energy system and ensure a balanced training plan and eating plan are followed, for your body type. Building muscle and burning fat is possible for all body types provided we have consistency and a plan for your body type. To reiterate – the key to success is CONSISTENCY and BALANCE! Remember, you didn’t get out of shape overnight, so you wont get back in shape in a day. It takes time and patience. Be kind to yourself and love yourself on this journey. If you start to feel you are not making progress or you have reached a plateau, take a step back, look at how far you have come assess your long-term goals, and don’t be afraid to try some new methods and techniques. Try mixing things up and keep your body motivated. But whatever you do, don’t give up! You can do this! You have overcome so much in your life, you’ve got this! We encourage you to reach out to us if you could use some further guidance or if you feel you don’t know what to do to see results. We are in this with you, you are not alone.