- Different types of body
- Hypertrophy or: No pain, No gain
- Training and nutrition per physique
- Variety and rest
- Ectomorph: Long and lean, low-fat and high-speed digestion.
- Mesomorphic: normal muscular build, easy muscle growth but is also easy in fat.
- Endomorphic: solid construction with high fat and slow digestion.
An ectomorph body type is characterized by its low fat and ectomorfs can eat whatever they want without becoming thick. The downside for muscle building is also fast metabolism. Want an ectomorph grow more muscle than he / she will need a lot of extra calories to assume.
A mesomorphic physique is characterized by a naturally athletic build with a big bone structure and large muscles. A mesomorphic body can easily arrive weight but also easily burn fat. The naturally large muscles grow rapidly with strength training. Because mesomorfs also easily get fat, but they can lose it again quickly, is a combination of strength training and cardio is best for this body type.
A endomorphic body is characterized by a rounded structure and a high fat percentage. It is for people with this body type difficult to lose weight. They do have a lot of muscle mass but will be paying close attention to their diets. In terms of training will endomorfs should focus more on cardio and strength training in second place.
Nutrition and training for the ectomorph
This body type has its advantages and disadvantages. The downside is an ectomorph body type, muscle building is very difficult. The advantage is, that there also takes place little greasy build. Would you like ectomorph muscle building then one will have very much food, much more than 2500 calories per day which is the nutrition advice. For an ectomorph muscle building will soon have to sit above the 3000 calories. The power supply will mainly be composed of complex carbohydrates, protein and polyunsaturated fats. Here again I repeat, multiple eating occasions on one day instead of the traditional three meals.
A training program will mainly consist of strength training and then as heavy as possible. Sets of six to ten reps and take enough rest between sets. Three to train four times a week is sufficient, preferably every day so that the muscles can recover well. Train as many muscle groups all at once, so no isolation exercises. An ectomorph is not much use except as cardio fitness is more important than muscle building. An ectomorph is naturally low in fat and will be energy cardio whatsoever out of the muscles.
Nutrition and training for the mesomorphic
A mesomorphic body type is actually the best endowed in terms muscle building. This body type is naturally muscular, athletic, big bone structure, easily builds muscle and burns fat too easy. However, it is important to maintain a healthy diet because besides easily burn fat, it is also installed easily.
In terms of training has a mesomorphic enough to a combination of cardio, fat burning, interspersed with strength training for muscle building. In general, the muscles of a mesomorphic recover more quickly than the muscles of the other body types. This allows mesomorfs train almost every day. Due to the rapid muscle recovery of the mesomorphic he / she can then also very heavy exercise.
Nutrition and training for the endomorphic
To stimulate sluggish metabolism is the case endomorphic to distribute meals throughout the day. Better six mediocre meal times per day over three voluminous meals. It is important to look at the fat and carbohydrate intake. It is also wise to avoid sugar as much as possible. Certainly the hidden sugars in soft drinks and juices are disastrous, preferably drink plenty of water. A strict diet of mostly healthy foods is necessary to achieve rapid results.
Because the endomorphic muscle mass is hidden under the layer of fat present is the case this fat layer by reducing cardio exercises. Daily training gives the best result. Begin each training instance with a cardio exercise for half an hour and work it slowly forward to forty five minutes to an hour. Strength training is also important, and here it is best to keep a diagram of a lot of reps with lighter weights. Namely more muscles also burn more calories even while resting metabolism.
Take adequate rest between workouts because only during the rest period the muscles grow.