Fitness experts suggest workout regimens that will best suit your musculature and body mass
Sticking to a fitness routine is only half the battle, say fitness experts. The other, more important half is to make the right use of the time you spend to shape up. Not all exercises suit everyone. Exercise plans need to be customised as per your body type. If we jog our memory, most of us can recollect three terms: ectomorph, mesomorph, and endomorph the three body types— each requiring different training methods. Experts tell you what to do:
The ectomorph People under this category are genetically thin and find it difficult to put on weight. "Here a person must focus on weight training, and less of cardiovascular exercises (walking on the treadmill). The idea is to help them conserve energy and build muscle mass," says Biju Thampi, Mumbai-based fitness trainer and nutritionist.
Fitness programme
Weight training 4-5 times a week, with 45 minutes to an hour of exercise per day. Practice exercises that focus on your chest, shoulders, upper back, quadriceps and glutes — do squats, dead lifts, bench presses, pull-ups and the overhead press (12-18 sets with 2-3 for each exercise, each set consisting of 8-12 repetitions).
The mesomorph
Mesomorphs are genetically gifted with a good body composition and may have to only maintain their physique. Fitness trainer Binny Shreedharan says, "Exercises for this body type are more focused around their activity. For example, an athlete will focus on the body part, which needs to be strengthened. However, they can also follow certain general exercises."
Fitness programme
Weight training may differ from 4-5 times a week, depending on one's requirements. Practice cardiovascular exercises 1-2 days in a week, for one hour per day.
The Endomorph
Persons in this category are prone to putting on weight. "Here one needs to focus more on burning energy, losing weight, and then building muscle mass," says fitness trainer Ranveer Allahvadia.
Fitness programme
Cardiovascular exercises (walking or on the treadmill) for 3-4 times a week, one hour a day. Train with weights 3-4 times a week (and include squats, dead lifts, bench presses, pullups, and overhead presses. Include auxiliary exercises such as the leg press, leg extensions, lunges and step-ups (2-4 sets a week).
How it works?
Identify your body type and customise your workout according to it
Quit refined sugar, and its products: Eat fruits in the morning
Eat Carbohydrates with a low glycemic index (GI). This includes foods like oats, wheat preparations, sweet potatoes etc.
Meet your protein requirements
Include healthy fats in your diet like nuts and seeds
- Ranveer Allahvadia, Fitness Trainer
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