Fitness Plan For Your Body Type

April 20, 2011

Fitness, Healthy Life

Customized fitness plans and diet/nutrition solutions and habits are BEST based on and customized FOR and according to YOUR individual and personal body type. These are great ways to get and stay in shape!

Fitness Plan For Your Body Type

Each and every one of us needs a variety and variation in our exercise plans, a wide range, or specific types of workouts and diets, fit to our OWN PERSONAL ‘physical’ characteristics, attributes, qualities, strengths and weaknesses.

Making it simple and practical… YOU TOO CAN TELL YOUR BODY TYPE (informal assessment ONLY)

If you have to look at yourself in the mirror, find the characteristics that are the closest to what you/others see, observe and think fits you to a tee:

Use the following cheat-sheet type summaries to help you make sense of what you think YOUR best-fit, suited body-type profiling would be. This is but ONE way and method to look and include the dynamics and considerations of body type into your exercise routines, solutions, workouts and activities. There are various online assessment tools that can help you determine your best-fit, most appropriate body type. Numerous publications on the topic are also available to help you learn more! (see the references and online link sourcing at the back of the text for more information and some suggested additional exploration, self-discovery and reading).

YOU SET YOUR OWN GOALS AND PACE, MAKING THE MOST OF BOTH BODY TYPE AND EXERCISE – TO GET THE MOST FROM BOTH OF THESE, INDIVIDUALLY AND COLLECTIVELY, YOU NEED TO WORK FIRST AT IDENTIFYING WHO AND WHAT YOU ARE AND THEN CUSTOMIZING A SOLUTION OF PLAN THAT IS RIGHT FOR YOU, THAT YOU CAN STICK TO, TO REACH YOUR GOAL OF OPTIMAL FUNCTIONING AND LIVING… FOR YOUR BODY TYPE!

Now the question and attention shifts to HOW to go about it exactly? What to do? How often? What not to do and steer clear of and which exercises, sports and activities will make the difference for your particular body type exercise strategy and solution(s)!

Each type is addressed under separate cover, with some suggested and recommended actions, activities and exercises to undertake to get the most from your body type and exercise routines.


BODY TYPE # 1: ENDOMORPH

WHAT SHOULD BE PURSUED AND DONE FOR AND BY THIS BODY TYPE

There are many routines that will work wonders for this body type. It is best to stick to , especially initially to routines sporting ONE exercise per body part. They will get the most and best results over time. Most/more effective in the short, medium and longer term.

Most trainers and experts will recommend TWO sets of each exercise set, done preferably with a weight sticking to 10-12 repetitions for the best results.

Look for exercises that helps you with boosting metabolism

Burning calories and fat (aerobic/high cardio) should be a priority

Opt for activities like

Priorities include building strength/muscle, changing the shape a bit for optimal functioning

Light weight training will do wonders for this type of physique

Exercise with rest periods in-between

Compound exercises might also to the trick

Circuit and full body strength training

Cardiovascular workout

Your personal discipline, commitment, goals and exercise regimen priority, or even workout frequency, duration and intensity, are all important for sustained results!

Your body-type exercise secrets will center around some

Body Shaping

Toning

sculpting

The secret of your body-type strategy will be persistence and disciplined work

Recommended workout for this # 1 body-type could include:

Custom and tailored personal assessment and training fitness programs, individualistic solutions

Weight loss Workouts

Walking Uphill

Treadmill Walking w/Incline

Tae-Bo or kickboxing classes

Spinning Class

Interval Step Class

High Low Sculpt Class

Cross-trainer

20 Minute Full-out Aerobic Body Workout

Nutrition and eating habits will have you eating less of some foods and more of others. For example cut down on

Sugar

Starch

Complex carbohydrates

Hydration and fiber-intake are top priorities

Fresh fruits and veggies a necessity for this body type

Lowered fat intake all-round (up to 20% only of total intake)

Eating smaller meals, more often to sustain your energy levels and keep your resources, fuel and access, functioning at optimal levels throughout the day, despite demands and needs as they may come up.

BODY TYPE # 2: MESOMORPH

WHAT SHOULD BE PURSUED AND DONE FOR AND BY THIS BODY TYPE

Most trainers and experts will recommend THREE types and combination’s of exercises per body part, 3-4 sets each with 12-15 repetitions total for maximum impact and lasting effect.

Other favorite and most effective exercise strategies and combination’s, workouts and custom sessions for this body type will revolve around some circuit training, high-intensity cardio, moderate weights, core and strength training

Your body-type exercise secrets will center around some

Strength Training

sculpting

persistence and disciplined work

Recommended workout for this # 2 body-type basics category could include:

Step Class

Core Training

Circuit Training

Stairmaster

Running

Crunch Cardio

Cross-trainer

Rope Jumping

Pilates and Yoga

Any form of athletics

Nutrition and eating habits will have you eating less of some foods and more of others. For example more and/or less of certain foods, when it really matters, all the time!

Increase your calorie intake when exercising

Make protein intake a top priority to build and sustain strong muscles

Healthy oils

Reduce fats and oils to 20-30% ONLY of your total intake calories

Make the most of what your body and its strengths have to offer, maintain your stamina and metabolism. Find the balance and place that feels right for you, both in process (as you workout) and there-after. Stay hydrated and make active, balance living a top priority, not obsessing over every little pound, lost, gained or wanting to show up!

BODY TYPE # 3: ECTOMORPH

WHAT SHOULD BE PURSUED AND DONE FOR AND BY THIS BODY TYPE

Most trainers and experts will recommend a combination of TWO to THREE exercises per body part, consisting of 3-4 sets of each, with 6-10 repetitions for maximum and lasting effect.

Opt for heavy-weight workouts where all the muscles are used and exercised, often and intensely so. Cardio-type exercising is another top priority to stay in mint condition.

Your body-type exercise secrets will center around some

Weight training

Strength work

Persistence and disciplined work

Muscle building

Core training

Recommended workout for this # 3 body-type basics category,y could include:

Work on buttock and thigh area

Walking

Treadmill

Tae-Bo

Martial Arts

Kickboxing Class

Core Training

Nutrition and eating habits will have you eating less of some foods and more of others. For example more and/or less of certain foods really matters for this type.

Increase protein and carbohydrates (grains, granola, nuts, dried fruits)

Include Trans-fats

Ensure that you reduce fats and healthy oils (around 30% of total intake calories recommended)

BEWARE of lots of or empty, hidden calories

Avoid fried foods and skipping meals, for convenience or because you are busy

Avoid filling up on unhealthy, void calories drinks, junk or fast food

But for all cases and BODY TYPES, it is not always that clear-cut. There are overlap and gray areas, where combination types will better define who and what your body type is, wants, needs and demands.

There are individual considerations and solutions that only you will discover as you set out on this path. Be sure to discuss your ‘solutions’ for your body type and exercise with your medical practitioners and fitness partners/experts to optimize your results and success now and over time.

WHAT AND WHO YOU ARE, WHAT YOU LOOK LIKE, ARE BUILD, YOUR BODY/BONE STRUCTURE, DENSITY, FRAME and APPEARANCE, has a lot to do with what types of exercise will actually be MOST effective for you. Remember to take into account all aspects and influences that body type, shape and physical characteristics and features, can have on your exercise effectiveness and the nature as well as choices, intensity, frequency and duration of workouts and routines overall.

BODY SHAPES and CLASSIFICATIONS CAST SOME LIGHT ON WHAT TO EXPECT FROM YOUR BODY, PRIOR TO, GETTING READY FOR, DURING AND AFTER EXERCISE. There are different types of body shapes, namely pear (fat stored below, lower waist, hips and thigh areas), apple (fat stored in mid-section, above waist) or ‘banana’ (more slender – fat evenly distributed). Combination types are also quite common. You have to find the ONE description and analysis that works for you – you will know your category when you see/encounter it. DO WHAT IS BEST FOR YOUR BODY TYPE!

THERE IS MORE AT STAKE THAN MERE VANITY AND OUTER APPEARANCE – it is about health and well-being. Make fitness training, weight loss, management and overall toning, sculpting and functioning all part of your daily routine and no longer a luxury or option – it is a necessity and essential part of your life.

Whether type, shapes, descriptions, pictures or appearance, awareness and other like considerations are taken into consideration or not, you are doing so or ignoring them at your own risk and peril. You can opt to tap into these factors of not. That remains a personal choice and option. BUT, what you end up DOING exactly will impact your life. How do you proceed, bearing all these aspects in mind, giving fair audience and representation to your body type exercise specific needs and requirements? This is the next pressing question for most to ponder as they come to learn and accept some of the truths and inner secrets revealed about how body type and exercise is/can be linked, even for them.

So, time for some more truths and serious questions for your personal consideration…

what do you do to make these aspects and considerations count, to have, ge get and keep in shape throughout your life?

What are the practical applications, contexts and implications in question here for body type and exercise?

How can it be rewarding and have lasting effect to take a MORE PRACTICAL AND PERSONALIZED APPROACH using exercises that are tailored to your body-type-specific needs?

How can you yourself benefit from a MORE hands-on, pro-active and practical approach to making the most of BODY TYPE AND EXERCISE?

There is no more denying that these two elements are closely linked and intertwined with one another on multiple levels of your life and existence. You need to be able to tap into it effectively to get lasting success and results. Again, it is not like a formula or recipe, you will uncover pieces of it as you go along and one plan will not necessarily work as is for someone else or everybody. It is up to you, to an extent to come up with the solution yourself over time, as you learn more about your body and what it needs to be in that optimal functioning state. It touches each and every aspect of our lives in some way – each of us differently. Both the beauty and appeal of this model and thinking of it to every individual makes it extra attractive and widely supported. It is and offers something completely different for everyone and anyone. It give us shared bonds, commonalities, yet recognizes and celebrates our variety, variation, diversity and differences. We can learn, share and benefit from also learning from one another.

It does not matter what our age, culture, dimensions, weight, conditioning, physique, BODY TYPOLOGY might be, you are still HUMAN! We are more than our genes and genetics.

We need to learn to recognize and celebrate these facts and strengths we have and not merely overlook them.

Our own self-awareness and knowledge needs to be cultivated and grown also in the area of fitness, health and exercise and body type. We need to make our exercise, activities, sports and hobbies work its magic for each of us in its own unique way. We need to be as broad or specific as we need to be in order to get things done, now and in the future, for each of us.

The ‘typing’ or coding, sorting systems we use might be old or innovatively new, broad, general, or specific and inclusive, we just need to figure it out for ourselves, one by one and keep adding to the body of knowledge that helps us understand ourselves, our bodies and exercise, optimal living a little better – enjoying of its bounty and not get lost in the mechanics of it all.


This site is for information and support only and NOT a substitute for professional diagnosis and treatment!
diet, dieting, fitness, health, healthy

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