The desire to have an athletic figure is not alien to many. Girls frenziedly work out the press or buttocks, the boys lift weights for hours. But the process of creating a beautiful figure for someone is quick and successful, and for someone it becomes a real headache, moreover, fruitless. This is primarily due to the fact that everyone's figures are different. A differentiated approach is needed depending on your natural physique.
Instructions
Step 1
Determine which body type you are. Look at yourself in the mirror, pay attention to the length of the limbs, the ratio of the length to width of the body, the structure of the muscles, the shape of the face.
Step 2
If you have long limbs, narrow oblong palms and feet, narrow shoulders and chest, rather short torso, thin and elongated muscles, minimal body fat, you are an ectomorph.
Step 3
If you have a dense physique with a high content of subcutaneous fat, a soft muscle structure, a round face, a short neck, strong limbs and a relatively wide pelvis, you are an endomorph.
Step 4
If you have broad shoulders, a well-developed thoracic region, a long body, dense muscles, long limbs - you are a mesomorph.
Step 5
In its pure form, this or that body type is rare. As a rule, two types are combined in one human body. For example, ectomorphic and mesomorphic. Determine which body type prevails in you and start building your workout program in conjunction with your diet.
Step 6
Train very intensely with a lot of weight in order to quickly gain muscle mass if you are an ectomorph. Your workout should be based on basic, high-weight, low-set exercises. Don't go overboard with cardio activities like running, swimming, or aerobics. For active muscle growth, consume a large amount of high-calorie protein foods. You need a building material for your muscles. Take a long rest between workouts so that your muscles have time to rest.
Step 7
Mesomorphs quickly and easily gain muscle mass, so they can pay attention to carefully working out individual muscle groups from the very beginning. Make sure your muscles develop proportionally. Be sure to include stretching and cardio workouts. This will make your muscles more elastic and even, and also prevent the accumulation of subcutaneous fat. The diet should be balanced and complete. The number of calories during intense training can be increased by 200-300 kcal from the average.
Step 8
Losing excess weight is the main task for an athlete with an endomorphic physique. Be sure to do cardio daily - running or cycling for at least 40 minutes is necessary for this type of physique. Workouts should be high-speed with a lot of repetitions. Do not take a long rest in between so that fat is burned more intensively. Reduce the total calorie content of your diet, do not exclude any foods, but simply revise the composition of the dishes itself.
