Body Type Workout Quiz: Is Your Workout Compatible With Your Physique?
The world is diverse, culturally and physically. While some go through dozens of diets, yet their excess fat stays in place, others eat more and more with no result – no hoped for weight gain. The cause of such immensely different scenarios is the body type, or more precisely the three of them – ectomorph, mesomorph, and endomorph.
Each and every person on Earth has just one body type and experiences specific issues associated with it. And all would be fine if it only affected the amount of food that should be consumed, but no! In fact, you need to adapt your workouts to your body type in order to see the results you expect. That said, don’t worry too much. This workout quiz will help you determine your body type quickly and easily, and will offer you some recommendations for modifying your training program.
Body Type Workout Quiz
1. Is it difficult for you to burn fat?
- I struggle with this a lot.
- Quite difficult.
- I can’t gain weight, what are you talking about?
2. Your shoulders are:
- Wider than your hips.
- The same width as your hips.
- Narrower than your hips.
3. If you buy a pair of relaxed-fit jeans, how do they feel around your glutes?
- Tight around your glutes.
- Perfect around your glutes.
- Loose around your glutes.
4. You are hungry:
- All the time.
- At mealtimes.
5. Your body looks:
- Round and soft.
- Rugged and squarish.
- Long and narrow.
If most of your answers are 1, then you are an endomorph, if most of your answers are 2, then you’re a mesomorph, if most are C – you’re an ectomorph. Now, let’s learn a bit more about those body types. If you want to follow the most precise recommendations, BetterMe offers optimal workouts and professional advice to help you reach your desired weight and shape.
The Three Body Types
Ectomorphs are often thin, with long limbs, but not very muscular. They have a small frame, thin bones, and small joints. Ectomorphs have very fast metabolism, which makes it very difficult for them to gain muscle mass.
Endomorphs are the opposite of ectomorphs. Their bodies are curvy and round and they are prone to weight gain. Aside from that, endomorphs have more muscles, narrow shoulders, and larger bones, all of which makes them look bigger than the others. In addition, they have slow metabolism, which explains the excess weight in many endomorphs. This does not mean that not all endomorphs are doomed to suffer from obesity. In fact, with the right approach, endomorphs can keep themselves in shape quite effectively.
Mesomorphs are real lucky ones. They have narrow waists and broad shoulders, and are relatively low in body fat. Mesomorphs are often athletic and strong, and among women, mesomorphs are associated with an ideal figure.
Ectomorphs Strength Training
It is recommended to train with heavy weights, and give yourself time to rest (2-3 minutes) between sets, and between exercises (5 minutes). In addition, it is worth it to limit your workouts to 1 or 2 body parts per day to avoid spending too many calories. Your goal is 7-10 reps and 5-7 sets of exercises. Never exercise muscles that feel sore.
Ectomorphs Cardio Training
Ectomorphs need minimal cardio to maintain overall health. Your maximum is 30 minutes of moderate cardio three times a week. More cardio will only hurt your muscle gain goal.
Endomorphs Strength Training
Unlike ectomorphs, you need to focus on training that burns the maximum amount of calories. Therefore, high-intensity training and compound exercises are suitable for you. You should avoid heavy and slow weightlifting with few repetitions. 8-12 reps and 3-5 sets for the upper body and 12-20 reps for the lower body should be sufficient. When you reach your weight loss goals, you can try isolation exercises to shape your muscles.
Endomorphs Cardio Training
Cardio for endomorphs is a pretty good way to burn those extra calories. 20-30 minute cardio, 3 times a week is the minimum for you. That said, it is worth doing low-impact cardio that does not stress the knees a lot. Swimming, walking, biking would be fine.
Mesomorphs Strength Training
For mesomorphs, variety is important – the more varied your program, the better. You can include both light and heavy weight workouts, and bodyweight workouts too. Combine basic exercises such as squats and lunges, with heavyweight ones, and then go on to isolation exercises with light to moderate weights. 8-12 reps will be sufficient for most exercises. Focus on your legs, 5 reps for heavy weight and about 30 reps with light or no weight for 4-6 sets.
Mesomorphs Cardio Training
3-4 days of cardio per week for 20-30 minutes is just fine.
A Few More Tips
Increasing your water intake is absolutely essential if you are actively exercising. A person needs to drink about three liters of water a day. Water satisfies hunger, improves skin condition, and speeds up metabolism. The optimal amount of water to drink during the session is 300-400 ml. Having a glass of lemon water is also great to start your day. Apart from water you should note that avoiding the use of carbonated drinks is worth the inconvenience, as they are very high in calories.
Quality sleep is the key to successful workouts. In order for your session to produce the expected results, you need to be active and energetic. If you don’t sleep enough, you become tired, sleepy, and irritable. In addition, insufficient sleep leads to an increased urge to eat fatty, high-calorie and unhealthy foods, which also undermines all your efforts to get in shape.
In order to achieve the desired results, it is imperative to increase the amount of protein in your diet. The best sources of protein are plant-based sources such as quinoa, tofu, or beans. Fatty fish such as salmon or seafood are also very healthy protein sources. However, if red meat is your main source of protein, consider replacing it with the healthy sources outlined above, as the excess consumption of red meat can cause negative health consequences. BetterMe offers the best dietary advice and meal plans which are relevant to your goals.