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Topic: General info on bodybuilding (Read 659 times)
General info on bodybuilding
May 04, 2020, 01:51:27 AM »
Everybody wants the perfect workout routine for themselves. The main thing to take into consideration is that theres 3 body types that will determine what types of lifting is best for you.
Regarding whatever body type you have it is always best to begin your routine mildly, probably 2-3 days a week. If you wish to reach your full potential throughout your life , essentially you would have to train slow and steady all your life which is also good for avoiding physical problems. If you you are impatient and want results expeditiously, you should train as frequently as possible but it could be met with developing physical problems.
Different body types
1. Ectomorphs: Consists of long limbs tall figures, and very accelerated metabolism. These qualities make it harder to gain muscle mass. Having an ectomorph body type means your workout routine should mainly consist of compound and multi joint lifts as in bench pressing, back/front squats, deadlifts/ stiff deadlifts, pull ups. Nevertheless it is still wise to do post isolation exercises. Once you start advancing and progressing you should move onto total body workouts.
Diets should mainly consist of higher carbohydrates and calories. Snacks should consist of heavy nutrients as in seeds, nuts, and butters derived from nuts. Best fruits would be peaches, mangoes, avocado, papaya, and bananas. Starchy carbohydrates should include quinoa, sweet potatoes, brown rice, and oats.
2. Endomorphs: Opposites of Ectomorphs, very stocky build, naturally have an abundance of body mass with a much more relaxed metabolism. Usually the strongest out of the 3 body types, plus most professional bodybuilders are endomorphs. You would essentially want to stick with full body workouts. In my opinion its best for endomorphs to increase an intense aerobic exercise by fixating yourself with high-intensity interval training.
Diets for Endomorphs should mainly consist of a higher fat and protein intake mixed with a lower carbohydrate intake. Good examples of healthy fats and proteins could be walnuts, macadamia nuts, cheese, egg yolk, olive oil, fatty fish, and beef. But you dont want to reject all carbohydrates because it is still an adequate source for energy. Thats why you want to ingest complex carbohydrates as in starchy vegetables, fruits, and whole grains.
3. Mesomorphs: A hybrid of ectomorphs and endomorphs. A mesomorph has a body structure of being lean and muscular. They even lose fat and build muscle much more rapidly than ectomorphs and endomorphs resulting for them not having to lift as much weights so frequently, although you shouldn't exclude aerobic exercise. Working out as a mesomorph you would want to exercise with cardio for 30-45 minutes 2-3 times a week. Eating as a mesomorph you need a higher calorie intake and also higher protein meals. Your plates should consist of one third healthy fats and whole grains, one third of fruits and vegetables, lastly one third of pure proteins.
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