Now, you have decided to gain weight and build muscle? Well, you have to know what body type you are before you can begin to draw up any diet or weight training regime.
We are all born with different genetics and our bodies react differently to different things. If you understand the three body types and which one you fall into, you will be in with a better chance of succeeding in your body transformation goals. Bodybuilding without knowing your body type is like swimming without any limbs, your just going to sink like stone.
The three main body types you can fall into are : Ectomorph, Endomorph, and Mesomorph.
Mesomorph - Mesomorph's are genetically gifted and can gain weight and lose weight easily. They don't have to work as hard in the gym as any other body type and they can eat almost anything to gain weight and build muscle.
Distinguishing features - Gains and loses weight easily, Rectangular shaped body, Upright posture, Thick skin, Hard muscular body, Builds muscle quickly.
Since Mesomorph's have the more genetically gifted physique, their body fat percentage is lower than that of other body types.
They are'nt too big and they are'nt too skinny. They are usually on the move more often than not and they can don't have to target any specific workout at the gym to gain weight and build muscle. They can build muscle and gain weight by both weight training and cardio training, and they should eat 5-7 small meals a day.
Mesomorph's should workout with basic compound exercises as well as single-joint isolation movements. They should do about 3-4 sets per body part with about 10 repetitions each. Remember, if you fall into this category, you want to try to maintain what you already look like. You want to adjust weight training more often to keep your body from getting used to one exercise.
Ectomorph - Ectomorph's generally find it hard to gain weight and build muscle. This is due to an extremely high metabolic rate, which makes it really hard for people in the gym and at dinner.
Distinguishing Features - Trouble gaining weight, muscle growth takes longer, flat chest, delicate build, and small boned.
Ectomorph's can eat anything and they still can't gain weight. This is because their metabolism is burning up calories at an extroardinary rate.To gain weight and build muscle they need to eat a lot more and a lot more often than the more genetically gifted individual. If you want to gain weight and build muscle and your an ectomorph it is recommended that you eat 6 meals a day at regular intervals of 2 to 3 hours.
When working out you should do minimum cardio and and more weight training. You should only train every other day and no more than 3 a week.
Ectomorph's should stick with 3-4 mass building exercises which workout the major muscle groups, like your chest, arms, and legs. Be careful not to overtrain! Many Ectomorph's think the only way to "catch up" to others that are much bigger and stronger is to workout for hours a day. Keep your workouts to 45 minutes to an hour, max. Get in the gym, do your thing, and get out! Ectomorph's should do around 10-12 sets for larger body parts and 6-8 for smaller ones. Your last 1-2 sets should be performed to failure, meaning workout until you can't lift the weight(s) again.
Endomorph - You can probably guess given what you know already that Endomorph's have a slower metabolic rate than any other body types. Their bone structure tends to be slightly larger than the average person and although they can lift heavier weights in the gym, their hardwork would'nt show because of the body frame they have.
Defining Features - Soft body, Round shaped, Under developed muscles, over developed digestive system, gains muscle easily, trouble losing weight.
Given their slow metabolic rate it is advised that an endomorph should maintain a low fat diet with a low to medium intake of carbs. Endomorph's are advised to train using weights and to also include high work on cardio. Supplements can bused to lose fat but it neither healthy or a magically cure. There is no substitute for a good diet and a good training regime. If you do not eat right and exercise regularly you will not lose weight, I can't stress that enough!
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