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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latest updates on health and fitness logon to www.gffi-fitness.org
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Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX
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