Guide
1
determine what is a body type you are.Look at yourself in the mirror, look at the length of the limb, the ratio of the length and width of the body, muscle structure, face shape.
2
If you have long limbs, narrow elongated hands and feet, narrow shoulders and chest, torso rather short, thin and elongate the muscles, the minimum body fat - you ectomorph.
3
If you have a stocky build with a high content of fat, soft muscle structure, round face, short neck, strong legs and relatively wide hips - you endomorph.
4
If you have broad shoulders, well developed thoracic,
trunk long, tight muscles, long limbs - you mesomorph.
5
In its pure form this or that body type is rare.Typically, the human body in a blend of two types.For example, ectomorphic and mesomorphic.Determine what type of body you have dominated, and start to build their training program in combination with diet.
6
Train intensively with more weight in order to quickly gain muscle mass if you are ectomorph.Your workout should be based on the basic exercises with heavy weight and a small number of approaches.Strive not with cardio, such as jogging, swimming or aerobics.For the active growth of muscles consume large amounts of high-calorie protein.Do you need a building material for muscles.Arrange long rest between workouts, your muscles time to rest.
7
mesomorph fast and easy to gain muscle mass, so they can from the beginning to pay attention to careful consideration of individual muscle groups.Keep the muscles develop proportionately.Be sure to include stretching exercises and cardio.This will make your muscles more elastic and smooth, and will not allow accumulated subcutaneous fat.The diet should be balanced and complete.The amount of calories during intensive training can be increased by 200-300 calories on average.
8
lose weight - is the main problem for the athlete with endomorphic physique.Be sure to perform daily cardio - running or cycling duration of not less than 40 minutes are required in this type of physique.Training should be high speed with a lot of repetitions.Do not make a long rest between them, the fat burned intensely.Reduce the total caloric value of the diet does not exclude any products, but simply review the composition of the food itself.