We all come in different shapes and sizes, therefore the results we achieve through training are different. Our maximum potentials are different and the speed in which we attain results will be different. Have you ever wondered why your friend only needs to look at a dumbbell before he starts swelling up with muscle? Or why your sister can drop a dress size in a week just by controlling her eating? While you fight tooth and nail just to lose a couple of pounds. It all comes down to the different body-types.
There are 3 categories known as the Somatotype which are used to describe someone’s body shape, Ectomorph (long limbs and slender), Mesomorph (broad shoulders) and Endomorph (round physique). You will generally tend to fall into one of the categories but it is not unusual to have a blend of 2. What I have done is break down the respective groups and suggest workout methods to help you achieve your goal.
Typical traits of an ectomorph:
Small “delicate” frame and bone structure
Flat chest
Small shoulders
Thin long limbs
Lean muscle mass
Finds it hard to gain weight
Fast metabolism
Ectomorphs struggle to gain weight easily so if you fall into this category and your fitness goal is to gain size then you will need to really increase your calorie intake substantially, eating loads of protein and supplementation is recommended. In terms of exercise you want to focus on compound movements working the larger muscle groups. Exercises for you are Squats, Deadlifts, Bench press, Pull ups and dips, working in a rep range of 8-12.
Typical traits on a Mesomorph:
Athletic
Hard body with well defined muscles
Rectangular shaped body
Strong broad shoulders
Gains muscle easily
Gains fat more easily than ectomorphs
Mesomorphs gain muscle easily and are best suited to weight training; the only problem is they can put on fat quickly. If your desire is to gain muscle but stay cut then I suggest you watch your calorie intake and include High Intensity Interval Training with your weight sessions. Interval sets of 1min sprints followed by 3mins jogging at a slower pace repeating for 20-30mins or incorporate a circuit session in your weekly regime also where you do a sequence of exercises packed together without rest in between, normally done by a measure of time rather than reps.
Typical traits of an Endomorph:
·Soft and round body
·Gains muscle and fat very easily
·Is generally short and “stocky”
·Round physique
·Finds it hard to lose fat
·Slow metabolism
Endomorphs carry the most fat so to trim down, dietary habits are important and you’ll need to do loads of cardio as well as lifting light weights doing high repetitions of 15+. A cardio exercise that is highly recommended is Boxing which is great for toning and burning the fat plus loads of fun.
It’s true, it’s a common problem and you most definitely
aren’t the only one. If I was to ask you what parts of your body would you want
to tone up right now? What would you say???
Before you all scream the answers at
your computers, let me hazard a guess, “Legs, Bum and Tum”. Now I’m not a
female mind reading genius (I wish), just a Personal Trainer who has heard these body
parts mentioned time and time again.
Why?
Its simple women’s bodies have been purposely created for
carrying and giving birth to children so their hips are a little wider, bum shapelier
and tum a little softer than men and that is the beauty of women. Whether
it’s having a more perk derriere, flatter stomach or a toned set of pins
exercise will have a positive effect on your physique.
I’m going to describe and list my Top3 exercises for each
body part that you can do at the gym or at home
Legs
Having a toned set of pins is always a popular one whether it’s
preparing for the beach or the summer when the skirts come out and the tights
are discarded. Exercise can reduce cellulite which is a common problem as women
get older. So here are my top3
3. Leg Curls: You’ll
need a stability ball for this exercise which is perfect for toning up
the back of the thighs. Lie on your back and place both heels on the ball with
legs outstretched, raise hips off of the ground, maintain position and then
roll the ball back and forth curling your feet backwards.
2. Split squat: you’ll
need to use a bench, chair or aerobic step for this exercise which is great for
the thighs and can be performed with or without weights. Place your back foot
up on the step with your front foot on the floor 2 footsteps ahead, bend your
front leg and lower your back knee down before standing back up straight.
1. Ski Sits: This
exercise can be performed practically anywhere and being an isometric exercise
(muscle contracting static at same length) will help build strength of the legs
and leave it smooth and toned. With your back firmly against a wall, squat down
into a seated 90degree position and hold this for as long as you can,
Bums
A lot was made of Miss Pippa Middleton’s bum last year being
curvy not that I can understand why (could of done with being curvier) but what
is clear is that Pippa has a toned physique. With these exercises your bum will
gain a new found shape and firmness to it that will have you side glancing at
every mirror or window you walk by.
3. Lunges: Now
there are loads and loads of variations to this exercise which works to tone
the back of the thigh and the glutes. epending on your training levels you can try tougher
adaptations but I’m going to describe the alternating lunge. Step forward with
one leg, bend your back leg, lower your knee towards the ground and then,
pushing through the heel of your front foot return to starting position before repeating with the other leg.
2. Deadlift: A
weighted compound exercise which is highly regarded as one of the top single
exercises as it works the arms, back, core and more importantly your glutes.
Get a barbell for this exercise, hold the bar in front of your legs with arms
straight, slide the bar down the front of your thigh, lean your upper body
forward keeping your back straight and as you go lower slightly bend your knees
and then lift the bar back up to standing straight.
1. Squats: Had to
be number 1, again another exercise that is debated as the best as it also
works multiple muscles when done with a barbell across your back. This exercise
will help produce a toned bum, creating more prominent curves and a
higher booty. An exercise that is often performed with poor technique often leading
to injury. So for the correct technique, place feet shoulder width apart, raise
your toes up in your trainers, push your bum out, tilt your hips back and squat
down to a 90degree angle and then pushing through the heels of your feet stand
back up straight.
Try Kelly Stone's Sexy legs and booty workout at home or in the gym
Tums
Sculpting a flat stomach can be the most difficult task
where fat covers the deeply buried internal core muscles. As a woman it is the area that gets manipulated the most over the 9month pregnancy period being stretched and pulled
every which way. After given birth especially if surgical cutting is involved
the lower abdominals become very weak and the area most problematic. Now is time
to banish crunches as an ineffective core strengthening/toning exercise. I say
this as the crunch targets only the top of the abdominal muscles and if you’ve
seen a toned stomach you’d have noticed that there are 6 or sometimes 8
different parts to the abs and that isn’t including the obliques at the sides. From
reading my previous blogs you will know my thoughts on ‘Abs are made in the kitchen not the gym’ so be sure to have a healthy balanced dietbut here are exercises to
further aid you to tone the abs.
3. Scissor kicks: any
stomach exercise involving the lifting or raising of your legs will work the
lower region of the tum. Lie on your back with your hands by your sides, push
your lower back into the floor and then raise your legs 6inches off of the
floor and then criss cross over your feet
2. Barbell roll out: kneel
down on the floor with a barbell in front of you, place hands on the bar
shoulder width apart, roll the bar forward lowering your whole body down with
your arms outstretched and then using your core muscles roll the bar back and
kneel back up straight.
1. Plank:
My single best abs exercise as it works the whole core. Again an
isometric exercise that will help build the strength of the core so the muscle
will soon break through the fat. Balance on your forearms and feet raising your
whole body up, keeping your back straight with no arches or dips and hold the position for again as long as you can.
These areas may be a problem now but with these exercises and balanced nutrition they will become problems of the past.
