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.
Read full story on http://www.thehindu.com/todays-paper/tp-features/tp-sundaymagazine/a-workout-thats-tailormade/article7878816.ece
For more details call on 9811309667, 9810111018, 01145087033
or log on to www.gffi-fitness.org
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