Monday, 16 November 2015

A workout that’s tailor-made


Recently, I met one of my old friends at a restaurant. After the customary “how’s life,” he started discussing his workout routine (as most of my friends do) and diet plan. He had been working out for the past four months and was worried that he was not seeing any significant changes in his body. He was regular, consistent and disciplined. He was even eating well, I could tell, because he ate that protein salad with great enthusiasm. But he still felt that he was not keeping pace with the “staying in shape” battle.

His workout routine included a 40 minute treadmill jog, cycling and then a 5 kg dumbbell biceps curl.

Well, looking at his endomorphic body type, I knew what was going wrong. Many of us make the same mistake my friend did: We start our exercise routine without considering our body type — which sometimes amounts to doing nothing at all.

Your body type should be the first thing you consider when opting for a workout routine. And because everyone has a different body type, it is not logical to follow a “one size fits all” approach. So, let’s understand different body types.

Male body types

  • Ectomorphs are lean and long body types. In order to gain muscles you have to work harder than usual.
  • Endomorphs arepear-shaped body types with a big bone structure. This type has a tendency to store fat mostly in the midsection and lower part of the body.
  • Mesomorphs are the most responsive body type. You usually look well-built and can develop a muscular body faster than any other body type.

Female body types
  • In a pear shaped body, most of the fat is in the lower body with a defined waist. The hip is larger than the bust and the upper body leaner compared to the lower half.
  • The apple shaped body is the opposite of a pear shaped one; it has more fat in the upper portion making belly fat the problem area. Legs are leaner and the shoulder and hip line are of similar size.
  • A banana shaped body refers to a rectangular body where fat is stored in all the body parts. Thebust and hips are almost the same size and the waistline is not defined.
  • The hourglass shaped body or the ‘8’-shaped body is considered the ideal body type for women as it has a proportionate upper and lower half with a defined waistline. Fat is usually stored all over the body, including arms.

In my friend’s case, his endomorphic body type was not responding to his cardio routine and light weight training. He should have followed a customised training plan with focus on reducing overall body fat.
Another reason for slow results is incorrect technique. In order to get results, one should strictly follow the BMX Strength technique, which is a way of exerting prime movers of any movements more rather than supporting muscles. When your prime movers get more worked-out, you will see quick muscle gain and strengthening. Let’s look at a tailor-made approach for each body type.

For him

Considering a slow response to muscle gain, heavy weight training is best recommended for ectomorphs. You should focus on compound exercises as these put more muscles to work. I recommend a customised BMX strength routine for effective results.
The major focus for endomorphs must be to lose fat and gain muscles. You should focus more on weight training because it makes you burn more calories even after the session. Cardio lovers should quit the treadmill right now because it won’t get you anywhere. Instead you should do high intensity cardio activities such as sprints, squats and pushups or stair climbing with weights.  
In order to lose weight from your midsection, you should focus on reducing fat from all over your body. Exercises such as deadlift, squats and lunges would be ideal for results, thanks to your genetic preset. However, for long lasting results you should train as hard as you can. A customised routine according to BMX strength, which involves high intensity cardio, weight training, bodyweight training and functional moves works best for you.

For her

A workout routine should focus on lower body training if you have a pear-shape body. A customised BMX strength routine should involve deadlift, lunges, squats, stair climbing with weights, leg press, curl and extension. To keep the symmetry you should also perform pull ups, clean and press, triceps workout, and so on. A treadmill should be used for sprinting only.
A ‘V’ frame demands more focus on the upper body. Resistance training with a combination of bodyweight training and high intensity cardio is ideal . Your routine should involve high intensity chest and back workouts with low to moderate intensity leg workout. Your focus should be on reducing overall body circumference for a visible waistline.
Resistance training with little cardio will work just fine for a straight-shaped body. An overall body workout approach works best. Your routine should be a perfect combination of upper and lower body exercises. You can include chest fly, lat pull-down, leg raises, plank, squats and lunges.
The hourglass shaped body demands variety. Your routine should be a combination of resistance training, interval training, functional move and plyometric workouts.




For more details call on 9811309667, 9810111018, 01145087033
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