If you can be called a mesomorph, then congratulations are probably in order since you have the ideal body type for strength training.
Mesomorphs are muscular and strong and can really challenge their bodies during exercise. Due to their high level of athleticism, they can work out hard and often. What’s more, nutrition isn’t a major factor in body training for mesomorphs since you can usually eat what you want without worrying about weight gain.
When you’re a mesomorph, you have to design a workout that will challenge your body. Since you’re blessed with natural strength and endurance, choose activities that push you to give it your all.
For instance, you can even try extreme workout programs to keep your body in awesome shape. A few examples of well-known programs include Insanity, P90x and Bulgarian Training.
To determine your level of intensity for cardio training, you should monitor your heart rate. To calculate your maximum heart rate, subtract your age from 220. You should then aim to keep your heart rate during high intensity exercise at 75 to 85 percent of that number. For weight training, you should be to the point to exhaustion when you do your final two reps in a set. If you can easily complete a set, add on more weight.
A mix of cardio and strength training works best for mesomorphs. The key for mesomorphs is consistently changing up your routine. If you do the same standard exercises day in and day out, you won’t see major progress.
Changing your routine will also stave off boredom and motivate you to stick with your program. You can try very challenging exercises such as declined bench presses, side crunches, close-grip pull-ups and mountain climbers. Sports can also add fun and exercise into your routine while keeping you aerobically fit.
Frequency of Workouts
Regular exercise should be an integral part of your routine. According to the University of Houston, the biggest risk to undermining their physical fitness faced by mesomorphs is the idea that they can go for prolonged periods without exercise. Use your athleticism to your advantage and try to exercise at least 30 minutes most days of the week. For strength training, lift three to five days a week with each session focusing on a different muscle group.
As for diet, although you don’t have to be as stringent as endomorphs, you can’t be as lackadaisical as ectomorphs either. According to Muscle and Strength, endomorphs are more likely to gain weight than ectomorphs. Eat a well-balanced diet made up of mostly whole grains, lean proteins, fruits, vegetables and low-fat dairy products.
- The Three Body Types: Ectomorph, Endomorph, Mesomorph
- What Mesomorphs Need to Know About Working Out
- 10 Psychological Characteristics of a Mesomorph
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