Body Classification

Hi

Before giving you or explaining you about the workouts or training programs, better i can clarify about the classification of our human body so that everyone will get a clear view and can plan their workouts according to their body types .

Basically, our human body structure has been divided into three types.
1. Ectomorph
2. Mesomorph
3. Endomorph

In bodybuilding field, different body types respond to different levels of training and nutrition. It is really important to know what your body type is so that you can design and train a workout program accordingly.
No need to scratch your head to know what are those ecto, endo, meso. Its my job to explain about it.

1. Ectomorph

The ectomorph body type physique are generally lean and week. The bones are light, joints are small and muscles are slight. In general, the ectomorph is a linear physique. The ectomorph is not really strong and they will have to work really hard to gain ounce of muscle and strength. Ectomorphs should concentrate on gaining weight in the form of good lean muscular structure. Weights should be slightly heavy and the rest between the workouts and exercises should be slightly more.Diet should be good like high in calories (not junk) and should eat more than you are used to. Aerobics and other activities should be kept to a minimum. Ectomorphs should concentrate more on diet like if you are having meals three times a day, try to divide that it into six meal per day. Choose nutrient and calorie dense food like nuts, dried fruits, sunflower seeds, starchy vegetables rather than lower calorie fruits and popcorn. Don't skimp on the fat either, remember that 30% of you calorie come from fat.

2. Mesomorph

The mesomorph has well defined and large muscles. The skin of the mesomorph is really thick. The mesomorphs can gain muscle easily. Also they can gain fat easily. A mesomorph has naturally a fit body but to maintain it or improve it they should exercise and diet correctly for their body type. Strength training can be done often and they can increase the weight from moderate to heavy. But keep in mind don't overdo it. Stick to healthy diet to keep you lean and muscular and have slow creeping fat grains. Involve in sports and some aerobics activity but keep in mind don't overdo.
Genetically lucky mesomorphs may have an easier time than most staying slim and fit, but this can be a double-edged sword. They have a tendency to assume that they can handle an extra helping of dessert or a hiatus from the gym. Nevertheless, the same rules for health and well-being apply to them as to everyone else.

3. Endomorph

The endomorph body type physique is generally round and soft. May be true that the physique presents the illusion that much of the fat has been covered in the abdominal area. An endomorph's biggest concern is losing of fat. Strength training should be done to get a muscle to fat ratio and therefore improve metabolism. Use moderate weight at a fast training pace, also little rest between the sets and exercises. Endomorph's should reduce the calories intake and should take small meals in regular intervals. Sugar, sweets and junk foods should be eliminated from your diet as much as possible. Physical activities are really important and it should be done regularly. Try to increase the time spending on doing physical exercises gradually. Avoid skipping the workouts. Endomorphs should avoid crash dieting. It will only make your body cling to its fat reserves. Instead, adjust your diet so you are eating more frequent, smaller meals, no more than 5 hours apart. Try to eat slowly and drink plenty of water. Eat lean proteins and high-fiber foods to help you feel full longer. Moreover, do not be fooled by the fat-free diet, you need a little fat to stay healthy. Endomorphs should do at least 30 minutes of moderately paced aerobic activity five days per week. Try walking, jogging, bicycling, dancing, or any other activity that gets your heart pumping. When the pounds start coming off, add weight training two or three times a week to tone and strengthen your muscles. Adding more muscle helps you burn extra calories all day long.

Thanks and Regards
Citizen, India

Fitness

Hi all,

From my experience, i can say that there is no age limit for keeping our body fit. It needs a whole hearted dedication. In other words, you have to be very disciplined, regular if it comes to fitness. Its not only hardwork matters but also the interest really matters. I've seen lot of people who used to come to gym only to develop their specific body parts and once its started pumping they'll forgot the way to the gym itself and if the pumping reduces then obviously you can see them again. I will say this is also a kind of interest but this is not the one what we need to keep our body fit. This you can call it in some other way.

Keeping your body fit means not like you need to do weight training, you need to eat a lot and all. That comes in seperate area that i'll cover later.

Fitness is nothing but doing some physical activity that makes or keeps you energetic always. It also means having energy and strength to feel as good as possible. When you are fit, you will feel like doing things without putting as much as effort as the others generally who are not. Also being fit lets you make do more physical activities. It can also help manage weight. Fitness is good for your heart, lungs, bones, joints. Also as far as i heard, it helps in lowering your risk to some of the diseases like heart attack, some cancer, diabetes, high blood pressure. It also helps to think better, manage stress better and keeps you mind always bright.

Some of the physical activity that improve fitness are:
Brisk walking, aerobics activity, skipping, cycling, running(holds good for young) and so on. It's completely upto you to think how to keep your body fit. Don't forget to think.

Thanks and Regards
Citizen, India.