BODY TYPE # 3: ECTOMORPH
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/encounted 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 yhour 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 persojnal 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 praactical 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-acitve 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 existance. 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, diveristy 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 strenghts 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 outselves, our bodies and exercise, optimal living a litte better – enjoying of its bounty and not get lost in the mechanics of it all. A fellow-author on this topic and area of study, recently stated: “We have to appreciate our strenghts and weaknesses, natures natural bounty and not need to be something we are not likely to be or achieve or strive to look like somebody else , which is highly unlikely too! Being realistic in our own expectation is key too. Skinny, beefy or ripped – it might not all be destined for you!” Internet Author, 2006. As an indivdiual, body type you are looking for a personal, balanced process and realistic outcome that is best of you, today and for the long-run, future. Yes, there are odds and pre-dispositions, but you are NOT a victim of them or of fate. You can make them work for you, to your advantage, stacking the odds in your favor as you go about these processes and custom workouts to make the most of your body type and exercise strategies. Here is an example of how these approaches can help you in your efforts. What do I look like? What is my body shape/type? What does my body need? What type am I? What can I become? What can I choose to do, not at all,avoid, opt for particularly to make the most of what nature has given and provides me, for fitness, for health, well-being and optimal living? What does my natural ‘default’ body type have to offer me now, tomorrow and in the future? Challenges, obstacles and opportunities – how can I make body type exercising work for me and my personal needs, body requirements, energy, metabolism, stamina etc. How do I best manage and utilize my inner body type resources to my best advantage? For many it might feel strange off the bat to be thinking so self-centered about these techniques, exercises and perspectives, BUT it is essential to understand first what the need really is, before you can address it effectively. You require a SMART and realistic in-touch type approach with consideration for and of your body and its unique requirements and needs, *whether more or less is required, general of specific, customized and/or unique approaches, sports, combinations and routines – it does not matter. It will be personalized and customized to your needs particularly first and foremost, which is a little different from traditional training and exercise solutions and personal training/trainer type programs and answers. The next sub-section of this guide, will effectively help you with the pracatical advice, recommendations and suggestions for different body types. There are various collections, combinations and types of exercises with different types of outcomes, for different body types – that much we have established already. Here are just some examples from a variety of sources, corss-referenced here that illustrates this principle of “customized exercise routines for certain body types/shapes and builds”, each with its related consequences and considerations. ** NOTE: IT is not only the body type that matters – but the type of exercise, how you engage and optimize it too!! You want to optimize your metabolic rate while engaging in these types of acticities. You can opt for milder or more intense, frequent, longer workouts that include elements of this through walking, running, rowing The main priority would be to lose and burn the fat, get weight down and maintain a healthier weight, MORE over shorter periods of timewill reap you the ultimate benefit here. Consider activities and combinations of push ups, chin ups, squat thrusts, even power jumps and weight training. HIGH AND FAST – impact and pushing the exercise envelope through regular and intense workouts including cardio, aerobic-type activities that get the heartrate up, breathing and exertion on track, effectively burning fat and calories more effectively. Depending on your current fitness level you can also opt for medium to lower input and effort for longer periods A SECOND TYPE OF EXERCISE THAT IS GREATLY HELPFUL IN THESE PURSUITS ARE muscle toning (anaerobic exercise), This has to do with burning complex carboydrates, It is all about improving, developing, buidling, strengthening and sculpting. You will find the combination that is right and most suited to you if you stick to you guns and plan throughout putting your best interest and optimal living in the fore-front of your mind, goal and activity. YOU CANNOT LOSE! Change your view and perspective, embrace specific (person and TYPE) BTE (body-type exercise) strategies, what, when, how and how long, often etc. adjust and synergize the different elements and talents you have and that your body type has to offer, to get the optimal result and outcome from all your efforts, energy, time and exercises! |
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