What Kind Of Workout Should I Be Doing To Lose Weight For My Body Type?

People are built differently and fall into three general body types including endomorph, mesomorph and ectomorph. While weight loss guidelines often provide general recommendations such as eating less and exercising more, working out specifically for your body type can help to achieve important fitness goals as there are certain challenges and strategies for each body type.

The Body Types

Endomorphs are typically more round and have a higher level of body fat than other body types. Commonly known as “pears” or “apples,” endomorphs have difficulty losing weight. Ectomorphs, sometimes called “rulers” are naturally lean with a more delicate build than other body types. Although ectomorphs generally have trouble gaining weight, they still need to exercise to lose fat and build muscle. Mesomorphs are known as “hourglass” figures and tend to have a more athletic build.

Exercise for Endomorphs

The most prescribed source of exercise for endomorphs is cardio. Endomorphs should engage in calorie-torching activities like running, biking and swimming as it takes a 3,500 calorie deficit to lose 1 pound. In his book "Bodybuilding 201: Everything You Need to Know to Take your Body to the Next Level" trainer Robert Wolff recommends ectomorphs practice a higher number of reps, 12 to 20, in strength training with light weights. Endomorphs should use the recovery period between resistance sets to do cardio, keeping the heart rate up to burn maximum calories. Follow the 115 minutes of vigorous intensity activity per week as recommended by the U.S Centers for Disease Control and Prevention by engaging in 40 minutes of running or bicycling three times a week. Add duration and intensity over time.

Exercise for Ectomorphs

According to Forbes.com, workouts for ectomorphs should focus on building lean muscle mass. Ectomorphs should do moderate cardio and concentrate more on strength-training like squats and lunges for the lower body and shoulder raises and biceps curls for the upper body. The CDC recommends strength-training at least two days per week for men and women. Exercises like swimming can help ectomorphs obtain cardio while focusing on resistance for many major muscle groups. Other recommended exercises include rock climbing and uphill bicycling as both of these activities provide resistance.

Exercise for Mesomorphs

Mesomorphs possess a naturally athletic build and according to Forbes.com, women with this body type often want to get lean without adding bulk by doing too much of the wrong exercises. Mesomorphs should engage in balancing postures like Pilates and yoga to condition muscles and create a lean look. Wolff recommends power moves like deadlifts, rows and bench presses with heavier weights for mesomorphs. When it comes to exercise, Wolff says mesomorphs respond best to light cardio and to longer workouts and higher sets of strength-training. Mesomorphs should engage in six to 12 reps with six to ten sets of strength-training for each muscle group and keep rest periods between sets relatively short.