Weight loss programs are designed based on your training goals, weight loss desires and body type. The weight loss program that works for you might not work for other individuals. Every person has a unique body type that distinguishes her from other people. These body types are known as somatotypes, which identify you into a specific category based on your appearance and body characteristics. Understanding your body type, the characteristics and the conditions needed for weight loss will help you establish your fitness program.
Somatotypes
Individuals are born with a specific body type based on genetics and body composition. The three main somatotypes are known as ectomorphs, mesomorphs and endomorphs. Ectomorphs have a lanky, long appearance. They have low body fat and low muscle mass, which makes it difficult for them to gain muscle. Mesomorphs have an athletic build and can gain or lose weight easily. Endomorphs gain weight quickly and have high body fat levels. Each body type has a unique program that will help them lose weight. Choosing a program based on the body type that describes you will provide you with the most opportunities for weight loss.
Ectomorph Weight Loss Program
Ectomorphs may not appear to need to lose weight, but they may have high body fat percentages that puts them at risk for other health conditions. Weight loss programs for these individuals include both cardiovascular exercise and strength training. Fitness Health Zone recommends including a fitness program that involves power moves to increase overall body strength. Complete three sets of six to 10 repetitions of strength exercises, such as chest press, deadlifts, bicep curls, dips and squats. Mixing up cardiovascular activity, including walking, kickboxing and biking, three times a week for 30 minutes will provide weight loss benefits.
Mesomorph Weight Loss Program
The athletic build of mesomorphs may increase their desire to lose weight if they are not preparing for an athletic event. WorldFitness.org identifies mesomorphs as having positive responses to training due to their adaptability. Mesomorphs benefit from incorporating short amounts of high-intensity cardiovascular activities, such as swimming, interval runs and aerobics class, two to three times a week. Including three sets of 12 to 15 repetitions for strength training circuits will increase their overall weight loss if incorporated three times a week, as recommended by Fitness Health Zone.
Endomorph Weight Loss Program
Endomorphs have the ability to gain muscle mass quickly, but have a difficult time losing body fat. Exercises should combine a full body strength training program with an aerobic cardiovascular program. Including three sets of 12 to 15 repetitions for each strength exercise with a short rest period will be most beneficial. Cardiovascular exercise can include walking, using a cross trainer or cycling at least 30 minutes a day, three times a week.
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