Exercise33

For best results, tailor your training to your body type. When gauging your body type, think of your body the way it was during your adolescent years, not the way it is now. Much of your current body appearance is the result of too little exercise, too much food, and too much reliance upon instant gratification.


If you are an ectomorph

If your are:

  • Lean, thin, delicately build.
  • Have trouble gaining weight.
  • Build muscle slowly.

then you should:

  • Increase calories, keeping in mind that you will gain body fat if you overeat.
  • Increase, or add, weight training to your workout requiem and focus on dead lift, squats, bench presses, and pull-up to build muscle.
  • Minimize cardiovascular training.

If you are a mesomorph

If your are:

  • Muscular and athletically built.
  • Gain and lose weight easily.
  • Build muscle quickly.

then you should:

  • Limit fat intake and eat four to six small meals a day about three hours apart. Keep your carbohydrate consumption at 45 percent of daily calories.
  • Train with weights three times a week, performing cardio each day or alternate cardio on non-weight training days. Train at a moderate pace to heavy pace, with little rest between sets.

If you are an endomorph

If your are:

  • Soft, round body and large none structure.
  • Have trouble losing weight but can gain weight easily.
  • Tend to have a high percentage of body fat and muscle.

then you should:

  • Use regular cardio exercise or at least 30 minutes a day, five to seven day a week.
  • Use weight training that hits all muscle groups at least three times a week.
  • Eat four to six small-portion meals every three hours to increase metabolism. Eat most carbohydrate calories early, consuming more protein toward the afternoon and evening. By keep your carbohydrate intake near 35 percent of daily calories, blood glucose levels may be controlled while providing the body with enough fuel.
  • Select foods high in fiber (fruits, vegetables, whole grains) and lean protein (chicken breast, turkey breast, round steak, and flank steak).
  • Limit dairy and sugar.
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