Adapting Your Strength Training To Your Body Type
Starting a new workout program is a big task for everyone. Fitness experts use terms like Ectomorph and Endomorph for skinny and larger people respectively.Whichever body type you have, it's very important to stick with the fundamentals until you see how your body responds to each exercise you do.
In this article, we’re going to highlight different strength training considerations depending on your body type.
Ectomorph Body Types
Ectomorph Body Types are characterized by the short and bony upper body, skinny arms and legs, very little body fat storage, with generally long and thin muscles.
Endomorph Body Types
Endomorph Body Types consist of soft musculature, increased weight, loose skin, round face, wide hips, and heavy fat storage.
Any body type can be strengthened and developed by proper nutrition and training. However, individuals with different body types should approach them accordingly for achieving their goals in the beginning.
Strength training exercises for skinny and overweight people
For beginners, strength training comprises some simple compound movements that increase your muscle mass by progressive resistance.
Every motivated person can start strength training in the gym or by their body weight at home. Running, squats, planks, push-ups, and pull-ups are some of the greatest fat burners and mass gainers, if done properly.
Dive-bomber or Indian push-ups are our personal favorites because they incorporate flexibility and cardio along with supreme strength. Squats are also a top-class workout but most people have a chronic fear of this fundamental and supreme move.
Your legs are your biggest muscle group and they need astronomical attention whether you want to get shredded or bulk up. Depending on your personal goals, you can join a gym under the supervision of an expert trainer.
You will be doing a lot of compound movements under their supervision like deadlifts, squats, bench presses, and Olympic lifts. They will arrange your diet plan and make you perform the exercise correctly according to your body type.
Strength Training for Thin People
The priority of every skinny person is to put on some weight, preferably in form of quality lean muscle mass. Stay with the basic exercises and include a lot of power moves for a program that builds maximum muscle mass. Increase the weight gradually for overloading your muscles.
Pay careful attention to nutrition; take in more calories than you are accustomed to. Make sure most of your calorie intake is in form of protein. If necessary, take medically approved protein drinks and weight-gain supplements to fuel your body.
Keep outside activities like swimming, running, bicycling, and other forms of cardio to a minimum. this will help you save more calories for muscle building. Your muscles will grow only when they are subjected to overload. They will not respond to anything less. As you grow stronger, the only way to make your muscle continue to grow is by increasing the amount of work you force them to do.
By progressively adding on the weights to keep pace with the increasing strength of your body, you ensure that your muscles are working at their maximum capacity. Consequently, they will grow as fast as possible. While doing strength training, you should try to lift heavy with the correct posture and a full range of motion. It is evident that when we lift heavy, we can’t do more than 6 to 8 reps. This number also falls in every following set because our bodies get increasingly exhausted.
Strength Training for Obese People
Generally, these(Endomorphic) people have little trouble gaining muscle because they already have it. Their main concern is fat reduction.
According to scientists, gaining 10 pounds through a sedentary lifestyle means gaining 3.7 pounds of muscle along with 6.7-pounds of fat. Muscles exposed to strenuous strength training take 72 hours to recover and recuperate and our body burns calories throughout this period.
Also, increased muscle size demands more energy which triggers the burning of excess body fat. Here are a few recommendations for overweight individuals at the gym. High-set, high-repetition training with very short rest periods to burn off as much fat as possible.
Regular additional aerobic strength activities like swimming, running, bicycle riding, or some other calorie-consuming activity.
A low-calorie diet that contains the necessary nutritional balance. Make sure you eat fewer carbs and fat with a prescribed amount of proteins, minerals, and vitamins. Some people consider starvation and only cardio workouts to lose weight and ignore strength training.
These people may acquire average weight but they develop fat around their midsection and hips. They are called skinny fat. The only way to eliminate their body fat is by utilizing it in making bigger and leaner muscles.
Most bulky people never take part in strength training because it takes a lot of mobility, patience, and focuses to perform properly. In this case, you may some modifications and variations.
For example, you can start a squat by sitting on a chair. Instead of lunging, you could climb stairs with dumbbells in both hands. Also, you can start a deadlift by placing a barbell at your knee height.
This will decrease the additional stress on the lower back muscles.
Why Should You Be Doing Strength Training?
Whether you're young and looking to compete in sports or are reaching an advanced age where many of your daily tasks have become much harder due to ailments, or lack of activity, the best way to protect yourself from common injuries that can derail your health.
With a sedentary lifestyle in combination with poor eating habits, your body will struggle to heal itself which can leave you vulnerable to acute and chronic internal problems that affect digestion, your heart, and your mental well-being.
Recovery & Rest Routines During Strength Training
Our body requires time to restore the chemical balance of muscle cells and to remove the lactic acid stored after the workout.
It also needs time for the growth of muscles and fat depletion. That is why rest is important after an intense workout.
Different muscles recover from exercise at different rates. For example, the biceps recover the fastest, and lower back muscles recuperate in almost 4 days.
For other body parts, 48-hour rest is sufficient. However, you should perform a core strength training routine every day no matter what your body composition is.
But still, trained muscles recover from fatigue much faster than untrained muscles. So, the better you become at strength and bodybuilding, the faster your recovery rates will be, and the more intense your training program will become.
Warming up and stretching before an exercise helps in better execution and promotes muscle recovery. A night of proper 8-hour sleep and a balanced diet also plays a crucial role to achieve an ideal physique with strength training.
Lowering the Risk of Injury During Strength Training
Strength training is a significant part of your overall fitness program. Not having enough to eat or enough rest leads to poor performance and worse, injuries that can cause setbacks that can destroy your motivation.
This opens the door to a vicious cycle that self-feeds itself to cause you long-term harm with injuries, laziness, and confidence.
A Paleo Diet with all-natural foods, no preservatives, artificial ingredients, or harsh preparation processes that destroy your foods' natural benefits combined with a consistent strength training routine keeps your body at its best while giving you the ability to recover from injuries and illnesses faster.
Strength training is a significant part of your overall fitness program, check out our article on more strength training activities you can do to build overall strength to live better.
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