Every body is different… Which means every body should train differently. What works for one, does not necessarily work for another. Contrary to popular fitness belief, one size does not fit all. Even exercise science supports the fact that different body types call for different approaches!
Do you feel like you aren’t building muscle? Or losing weight?
Fear not, because while nutritious eating habits and regular exercise is always the key to being fit, some dilemmas could very well be the result of your genetics (i.e. your body type).
There are three body types. If you don’t know which one you are, BodyBuilding.comprovides a simple test to find out! Knowing the differences between the body types and knowing which category you fall into is a sure-fire way to help you train smarter, not harder.
Do you have that friend that no matter what they eat they stay skinny as a rail? Well, they’re an ectomorph.
According to CoachMag, It means you’re of a lean build, but short on muscle. The main error this category makes is overdoing it on cardio. Their routines should max out at three weight-lifting sessions and two low-energy cardio days per week. Maxing out at the gym for 5 days straight only speeds up your metabolism and makes it harder to gain muscle!
Tackle these roadblocks with compound moves as opposed to isolation moves. Koko, for example, brings you through full body movements such as the Squat to Standing Row, the One Legged Squat to Row, Bicep Curl to Shoulder Press and Squat to Biceps Curl. This ensures that the proper muscle group is targeted, but it requires the client to use additional muscle groups to complete the exercise.
Do you find yourself storing most your body fat in the middle of your body? If so, you are most likely an endomorph. Quite literally, you are big-boned.
Does that mean my fitness journey is harder?
Absolutely not! It simply means you need to attack your fitness from a different angle. First things first, if you’re spending hours on the treadmill or elliptical… Stop. Intervals and circuits are your best friend. At Koko, we specialize steady circuit training. Circuits keep your body guessing and promote overall body fat loss. Hyper targeting fat with hundreds of crunches is a waste of time.
Endomorphs should also watch their overall carb intake, especially any processed carbs, as excess fuel is most likely to be stored in the gut region. As discussed in last weeks post,carbs are an essential part of your nutrition, but cutting out the unnecessary is the key! Oh, and build those shoulders to offset that pear shape.
Do you also have that friend that just happens to have the perfect musculature? As in, they could be sent to a desert island with nothing to eat for a month and still come back with that glorious six pack?
Well, that’s a mesomorph. And after we get over our jealousy we can observe the fact that even they have to exercise in a specific way to improve upon themselves. The biggest road block with these guys is mindset. Getting yourself to exercise when you don’t think you need to is one of the hardest tasks out there.
To keep themselves from getting too bulky-looking, mesomorphs focus on training athletically. That is, low-reps and power moves. At Koko, their already apparent strength and propensity towards good form is complimented by the Koko X program, which focuses on natural, athletic movements and heavy weights to build muscle. A mesomorph’s dream.
Know your body type! It will drive you in the proper direction on your fitness journey. TheKoko system tracks your lean muscle mass and body fat (eBMI) and combines it with your Koko strength test results. This combination of metrics leaves you with a training routine that will work for you because it is built based upon your body type and fitness goals.
Stay Koko Strong!
Chief Fitness Officer, Koko FitClub, LLC
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About Michael Wood, Chief Fitness Officer
Michael Wood, CSCS, is Chief Fitness Officer at Koko FitClub, driving the development of integrated strength and cardio training and nutrition programs for Koko members nationwide. A nationally acclaimed fitness expert, Michael has conducted research as a Senior Exercise Physiologist at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the Research Center on Aging at Tufts University, and has lectured at Boston University and the University of Connecticut. He has been named Boston Magazine’s “Best of Boston” Personal Trainer, and made the Men’s Journal “Dream Team” list of the nine best trainers in the U.S. Michael and his family live in North Attleboro, MA.