To lose weight, pack muscle and gain strength, you need a systematic and structured training plan. Simply lifting weights randomly or dashing off to the gym a few days in the week will not do it. You need to train, eat and rest.
At the same time, you need to figure out what works best for you. You might have come across a routine in a magazine, blog or website, but it may not be suitable for your health. That is why you need a body transformation program that is structured well.
While there are several of them available, you need to decide which one is the best for you. Read on to know a few valuable tips that will help you to know the best program.
Body type
There are three main body types based on bone structure and body composition: ectomorph, mesomorph and endomorph. Each of these has its particular physical characteristics. Recognizing what category you fit into will help you to choose an appropriate exercise plan and train accordingly.
1. Ectomorphs
Characteristics – Ectomorphs tend to have narrow shoulders, thin wrists and wide hips. They gain muscle and weight with a lot of difficulties. The distinct advantage of this body type is that it does not store fat easily because of highly efficient metabolisms. Therefore, higher calorie consumption is essential to see a noticeable change. Most of the basketball players and fashion models fit in this category.
Training style – As an ectomorph, you have to lift heavy to see any change. Focus on compound exercises like squat, deadlift, lunge, push-ups, dips, bench press, pull-ups, lat pulldown and shoulder press. It would be best to exercise at least three times a week, with each session being no more than 40-50 minutes. It is recommended that you work out with heavy weights and do three to five sets.
The number of repetitions should not exceed more than eight to twelve reps. Your cardio sessions should also be short since your focus will be on achieving size and strength.
Diet – Ectomorphs tend to burn calories much more quickly than endomorphs and mesomorphs. It would be best if you consumed plenty of calories to allow your body to grow. An ideal diet would include plenty of carbohydrates, proteins and fats.
If it is possible, try to eat every four hours. Each meal should have at least 500 calories. There should be plenty of starchy carbohydrates, including brown rice, sweet potatoes, quinoa and oats. For fruits, go with bananas, papaya, pineapple, mangoes, peaches and avocado. Nuts, seeds and butter will provide the required amount of fats.
2. Mesomorph
Characteristics – A mesomorph is robust, athletic and muscular. It is easy to recognize them as they have vast shoulders, thick forearms, a wide waist, low fat and a squarish shape. They also have a good metabolism and can eat what they want without worrying about getting fat. Sports like boxing, martial arts, volleyball, American football and bodybuilding are suitable for mesomorphs.
Training style – Mesomorphs should do both light and heavyweight training to lose fat and build muscle. Choose volume training with each set having more than ten repetitions. You should also do three to four exercises for each muscle group. However, if you want to lose weight, add about 45 minutes of cardio five times a week. You must include both compound and full-body movements during your training.
Diet – As a mesomorph, you should include plenty of protein in your diet from items like egg whites, chicken, turkey, beans, fish and lentils. Your plate should be divided into one-third protein, vegetable and whole grain. For carbohydrates and fats, select from oatmeal, nuts, quinoa, olive oil and brown rice.
3. Endomorph
Characteristics – Are you naturally bulky? Do you build muscles but tend to store fat easily? If you do, you are an endomorph. Individuals with these body types are heavier, bulkier and rounder without being obese. They have large skeletal frames. Even though they are pretty strong, it becomes difficult for them to get lean enough to sport a six-pack. Sports suitable for individuals with these body frames are wrestling, rugby, strongman, shotput and hammer throw.
Training style – You will benefit the most from doing HIIT (high interval intensity training) two to three times a week. Each session should last 30 minutes at the most. The rep range should also be increased since they can handle volume training efficiently. The number of sets and exercises for a body part should also be high. Endomorphs should never miss out on their cardio sessions since that is crucial for losing fat. Circuit training will also be beneficial.
Diet – Endomorphs should have a diet low in carbohydrates to help in fat and weight loss. Sweet potatoes, legumes, oats and berries are good sources of carbs. A paleo-style diet with plenty of vegetables, fruit, meat, seeds, oil and nuts will work best for these body types. If you want to know how to lose belly fat overnight, then sticking to a low calorie or paleo-style diet can be the most beneficial as the days go on.
Thus, you cannot choose a suitable body transformation program without first knowing your body type. Doing so will make the process faster, easier, and more convenient for your trainer, nutritionist, and others to create the transformation plan.
