the endomorph body type

The larger-boned endomorph is pear or hour-glass shaped, with a small waist, narrow shoulders and shorter limbs. Endomorphs tend to carry their weight around their lower abdomen, hips and thighs, with a high percentage of body fat and muscle. Endomorphs typically gain weight more easily because of a slower metabolism.Think: Oprah, Marilyn Monroe, Jennifer LopezDiet alone is usually not enough to lose weight. To boost metabolism, exercise should include both cardio and weight training.

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best workouts

— Running/Walking
— Aerobics
— Swimming
— Rowing
— Cycling
— Powerlifting
— Cross country skiing
— Snowshoeing
— Plyometrics
— High-intensity interval Training (hiiT) with a lot of reps in a short time frame

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weight training goal

Create muscle definition by working in high repetition range (15 reps per exercise) and multiple sets (2-3 sets per exercise). Use a combination of lighter weights with stretch bands, medicine balls, and bodyweight exercises to target all major muscle groups in lower body, upper body and core. Focus on core exercises to flatten the belly like planks and dead bugs.

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cardio goal

Shed extra fat and boost the metabolism by doing HIIT, Tabata exercises, jump rope and sprinting. To lose fat, endomorphs need to create a caloric deficit of 250-300 calories/day which requires 30-40 minutes of physical activity every day.

the ectomorph body type

The ectomorph is thin and lean, with a narrow frame, slender waist, narrow hips and long limbs. Typically, ectomorphs have high endurance levels and fast metabolisms.Think: Gisele Bündchen, Kate Middleton, and Michael PhelpsDue to their highly efficient metabolisms, ectomorphs require less cardio to stay slim. This body type may have a difficult time putting on muscle mass and/or keeping on weight.To build muscle, ectomorphs should focus on lifting heavier weights with longer rest periods in between.For bodyweight exercises, focus on push ups for upper body, squats and lunges for glutes. Concentrate on core work to define the waist and create a more feminine shape.

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best workouts

— Endurance sports like distance running or cycling
— Cross-country skiing
— Marathons or triathlons
— Racquet sports
— Indoor cycling
— Circuit training
— Body sculpting
— Maximum strength-resistance training using compound movements that train several muscle groups at once (versus isolation exercises, like bicep curls)

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weight training goal

Work with heavier weights in strength training range of 8-12 reps (1-3 sets per exercise) to build lean body mass, improve muscle strength and size; and boost bone density. Use compound movements to build more muscle throughout the body – like lat row, chest press, and leg press.

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cardio goal

Ectomorphs typically enjoy long, steady-state cardio activities like marathon running. However, sustained, low intensity cardio exercise will only create more long, lean muscles. Instead, do high intensity interval training (HIIT) to maintain cardio fitness and create fast-twitch muscle fibers for bursts of speed. Do shorter workouts of 30-45 minutes, 3-5 times per week.

the mesomorph body type

Athletic, solid and strong with a medium bone structure and high muscle mass, mesomorphs are fairly lean all over. They have broad shoulders and a relatively narrow waist, with an efficient metabolism that allows them to lose or gain weight with little effort.Think: Serena Williams, Madonna, Mark WahlbergDue to their athleticism, mesomorphs excel at short, intense workouts. Because mesomorphs may have an easier time losing/gaining weight compared to the other types, they usually don’t need steady-state cardio workouts to lose body fat.Intense strength-training with weights and high-intensity workout training efficiently stimulates muscle growth and burns fat.

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best workouts

— Indoor Cycling
— Crossfit
— Sprinting
— Low-intensity, steady-state cardio
— Power-based sports
— Weight lifting
— Soccer
— Hockey
— Rugby
— Interval Training

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weight training goal

Perform a combination of strength training and endurance training workouts to encourage strength and stamina without building muscle mass. Strength train in the 8-12 rep range for 1-3 sets of each exercise; endurance training using higher reps with lighter weights, adding body weight exercises along with exercises to challenge balance, stabilization and coordination.

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weight training goal

30-45 minutes of cardio, 3-5 times per week, alternating steady-state workouts with HIIT.

yoga

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