What is my body type? Here's the easiest way to know which body type you are. Read through the three body types, and then see which one best describes you. After that, follow the workout tips, and the calories per day for your body type.
Summary - The endomorph body type is the body type where you store fat really easily. Endomorphs store most of their fat on their stomach. Could this be you? If so..
Endomorph Workout Tips:
High volume training is what you need because you've got more body fat to burn. Do cardio daily or every other day. Weight lifting is really important too. With weight lifting, you can build muscle, and when you build muscle, you will lose A LOT more body fat! So... mix in some weight training.
Calories Per Day For The Endomorph Body Type:
How many calories should I eat a day to lose fat? Assuming you are active, multiply your current weight by 15.
Just an example: 200 (example weight) x 15 = 3000. Subtract 500, and that's how much you should eat. 200 x 15 = 3000. 3000 - 500 = 2500. This is a 500 calorie deficit and is perfect for weight loss. Not too extreme, but just enough. If you are an endomorph body type, you are active, and are wanting to lose belly fat, this is how many calories you need a day.
Summary - The ectomorph body type is the skinny person who has a really hard time putting on muscle or weight in general. They tend to have long lengthy limbs, and have incredibly low fat storage.
Ectomorph Workout Tips:
You can still do cardio, but it's really recommended that you do more weight lifting; use free weights; Workout every other day. Don't workout anything longer than 60 minutes. Stick with power lifting exercises so that you can build thicker stronger muscles.
Calories Per Day For The Ectomorph:
How many calories should I eat to gain weight? Multiply your current weight by 15 then add 500.
An example calorie amount for the ectomorph:
Example weight: 150 x 15 = 2250. Add 500, and that's how much you should eat to gain weight. 150 x 15 = 2250. 2250 + 500 = 2750. This is a 500 calorie increase and is perfect for weight gain.
You could even take in a little less and still be fine. Having this surplus would help you gain more weight.
Summary - The mesomorph body type has a muscular frame, and has low body fat. I think everyone knows at least one person that can eat a lot, and stay lean and muscular without hardly ever working out! Must be nice... Well, this is a bodybuilders ideal genetic body type.
Mesomorph Workout Tips:
Try to get a variety of isolation exercises with compound exercises. Because a mesomorph body type tends to have a faster muscle growth response, they do tend to get more bulky, so those isolation exercises can really help you focus on detail and become more ripped.
Calories Per Day For The Mesomorph:
How many calories should I eat a day? Assuming you are active, multiply your current weight by 15. An example: 200 (example weight) x 15 = 3000. 200 x 15 = 3000. You can move this up or down slightly.
"What is my body type" is a very common question, and we hope this information has answered this for you.
Where to go from here? Browse and explore. There's lots more pages similar to this one.
After reading What Is My Body Type, Check out some more really good pages from How2MuscleGuide.com:
New Mass Building Weight Training Routine!
If you want a workout that helps you pack on mass, lose body fat, and something that is actually fun to do, don't miss this mass building workout routine!
The Three Body Types
If you're interested in knowing more about the three body types, this page will shed more information.
Fat Loss Guide
You've built some mass, your muscles are looking full, now it's time to get cut!
Just take it easy.
Rebecca had expected to give birth naturally, but as her baby turned late in her pregnancy she had to deliver via C-section.
She'd got her postpartum exercise routine sorted, but needed a last minute re-think.
A C-section is a major operation that requires an extensive incision along your abdomen.
As a result, your stomach muscles are cut completely through and stitched back together again.
Such extensive damage takes a while to heal!
However, many new mums don't realise that they can exercise their abs right up to and immediatley after their C-section.
First off, check with your doctor and midwife as there may have been complications that require some extra recuperation time.
However, assuming everything went well, you can get started straight away with strengthening your abdominal muscles.
In particular Kegel Crunches, which are easy to do.
Check with your doctor, but these shouldn't cause your healing abdominal muscles or stitches a problem.
You can also do isometric ab contractions. Simply contract your abs gently - stop if it hurts - and hold for as long as you can.
Remember, your abdominal muscles have been through a significant trauma and will be weaker than before your pregnancy.
Not only have they expanded and been stretched by carrying your baby, they've also been cut through during delivery.
As such, start gently.
Essentially, there are two main exercises for your abs - crunches andreverse curls.
These are really all you need to start with.
The former emphasise the upper portion of your rectus abdominus (the slab of muscle that stretches from sternum to pelvis, commonly known as your "six-pack").
The latter works the lower portion and is vital for strengthening and flattening the little pot that many women are left with after giving birth.
As you get stronger, try two then three sets of 8-10 reps, with a 30 second rest in between.
#2. Reverse Curls
Again, as you get stronger, try two then three sets of 8-10 reps, with a 30 second rest in between.
Three sets of both exercises should take you no more than 5-6 minutes.
Do each exercise every other day to start with and then daily as you get stronger.
For ways to make your abdominal exercise after a C-section more difficult as you get stronger, check out our page on the best abdominal exercise.
Both of which will help you to raise your metabolic rate so you burn more calories and lose your excess weight.
Combine that with a healthy eating plan and both you and baby will be in great shape!
Forget dieting for the first six months after giving birth.
But when you're ready and if you still have some weight to lose, you may want to check out our reviews of some of the best diets.
Abdominal exercise after a C-section will help you to flatten your stomach over the course of a few months -- just get started as soon as it's safe to do so, do it most days and stick with it!
Seated Dumbell Shoulder Presses
|Return to the Where Do I Begin?|
Mon, Wed, Fri
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.
Tues, Thurs, Sat
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12
Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout