Weight Training for Women: Know your Body Type by Lori Braun

Weight Training for Women: Know your Body Type by Lori Braun

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Different Training Needed for Different Body Types, by Lori Braun.

I am a Mesomorph

It is important for you to stick to the basics until you get to know how your body responds to weight training. People do not respond the same exact way to training and what works for one type will not necessarily work for another. One method of categorizing body types recognizes three different physical types and it is called “somatotypes”.

The ectomorph: short upper body, long arms and legs, long narrow feet and hands, and very little fat storage. This body type has a narrow chest and narrow shoulders and long, thin muscles.

The mesomorph: large chest, long torso, solid muscle structure and very strong.

The endomorph: short musculature, round face, short neck , wide hips, and heavy fat storage.

No one is totally one type but a combination of all three types. Any body type can be developed with the correct training and nutrition however people with different body types will need to approach their training with different objectives, even though they may all have the same goals.

Ectomorph Training
The ectomorph’s first objective is gaining weight and muscle mass.Strength and endurance will need to be developed and muscle mass develops very slowly. Stay with the basic exercises and include power moves that build maximum mass. Do an entire training workout, but take longer rest periods if you need to. Take in more calories than you are accustomed to and use weight-gaining and protein drinks to supplement your food intake. Try not to expend to many calories by keeping cardio to a minimum saving them for muscle building.

Mesomorph Training
The mesomorph will find it easy to build muscle mass but will have to include a variety of exercises in their program so that the muscles develop proportionately and shapely rather than bulky. A combination of heavy power moves and a variety of shaping exercises and a more varied for better quality, proportion and symmetry of the physique. Long workouts and short rest time. The mesomorphic type responds well to training so super-long sessions are not needed. A balanced diet with a good amount of protein and maintain an even calorie level all time.

Endomorph Training
The endomorph will not have much difficulty building muscle but will have to be concerned with losing fat weight and be careful not to gain the weight back. High-set, high-repetition training with short rest periods to burn off as much fat as possible. Additional aerobic exercise for calorie consumption. A low-calorie diet that contains the necessary nutritional balance with the minimum amount of protein, carbohydrates and fats. Make sure that you are getting the right amount of vitamins and mineral supplements the body needs.

Lori Braun
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3 Responses to "Weight Training for Women: Know your Body Type by Lori Braun"

  1. Weight Training for Women  September 27, 2009 at 3:23 pm

    That is a really good article. I will have to reference this on my site.

    I think that after a couple weeks of proper full body training, you will quickly know the type of body you have and then you can tweak your workout to get the body you want.

    For the majority of woman… not figure or bodybuilders… this really isn’t much of an issue because of the different training styles but I think this was still a really good explaination.

    Thanks for posting this.

    Reply
  2. bodyweight exercise  October 21, 2009 at 6:18 am

    Getting in shape involves three things (on top of a positive mental outlook) in this order:

    1. Eating right
    2. Lifting weights
    3. Cardio

    Making progress on your physique requires focus, discipline, and time.

    More info:
    Lean Lifters

    Reply
  3. Chris  March 22, 2011 at 7:03 am

    Great shot! Love the purple tank top!

    Lori,

    I decided to come ‘out of the closet’ as a muscle girl lover. I had a party a while back, with all my friends there. I put this picture full-sized (big screen) on my screen saver and left it on. It seems that everyone commented on it, saying, ‘that’s hot.’ I was SO surprised when the girls asked the guys, “Who wants their girlfriends to have muscles.” Every dude’s hand went STRAIGHT UP!

    Reply

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