If you are one of those people who care about their body, it is interesting that you know what type of body composition you have to obtain more information when it comes to setting goals for fat loss, weight loss, toning, or whatever they may be. For this reason, in this post, we discuss everything you need to know about body composition, and how to work your body based on it.
First, what is body composition?
Body composition refers to the different percentages of fat, bone, water, and muscle that make up our human body.
Each of the elements that make up the human body has a specific and different mass and volume, therefore, the body composition of each individual is different from one to another; However, types of body composition have been created to make it easier for us to place ourselves in one type or another and, in this way, know what type of exercises or training is best for us, or establish a certain type of diet.
For example, we don’t all have the same amount of fat and muscle in our bodies, and that varies quite a bit in our shape and weight. Muscle, as a general rule, is 18-20% denser than fat, so a kilo of muscle occupies less than 1 kilo of fat.
On the other hand, the definition of obesity based on the body mass index, which only takes into account height and weight, is increasingly questioned because it is insufficient as a diagnosis and as an element of evaluation during the therapy of a problem; but we have to emphasize that body composition is individual and can vary throughout life.
Types of body composition
Somatotypes are a classification carried out by the American psychologist named William Herbert Sheldon to be able to interpret the entire personality of a person based on their physical appearance. This does not mean that people have only a single somatotype, but rather that all human beings had some of the three types of somatotypes which are:
Somatotypes are currently not used for the purpose for which they were created, but currently, in the world of sports and nutrition, they serve as a great help to understand the trend of people’s physiques and their possible improvement. Next, we will comment on all the relevant aspects of each of the different somatotypes.
In this case, the endomorph somatotype is characterized by an important bone structure, that is, with a relatively high percentage of lean mass, but also a certain facility to gain weight and lean mass. Among their characteristics for both weight and bone structure, endomorphs tend to be very strong, which must be taken into account when planning a training and nutrition routine for this type of body composition.
The mesomorph is identified as the somatotype that is considered ideal from an aesthetic and functional point of view, and is characterized by:
- Balance in the proportion between extremities and trunk.
- Good muscle mass.
- Low percentage of fat mass.
The mesomorph has an excellent adaptive response to external stressors. They tend to have good training, whatever the methodology used. They also tend to respond well to high levels of calories, adapting easily and accumulating little fat mass, and, in the opposite case, it is the lean mass that decreases, safeguarding muscle mass.
The ectomorph is considered what we know as the skinny person, with a thin bone structure, low muscle mass, but also little lean mass.
In general, ectomorphs have postural problems of some kind, especially if they have not had good physical activity in adolescence or adulthood.
This type of somatotype may have some difficulty gaining weight, both in terms of fat and muscle, so calories must be increased to increase muscle mass. But it must be said that this entire process must be accompanied by specialists from both the world of fitness and nutrition to carry out a correct transformation.
The most recommended training for each type of body composition
We have already commented before that, in most cases, it will fall into a mixture of two somatotypes. For example, you may have the long limbs of the ectomorph but a good body composition typical of the mesomorph. Or you may have an endomorphic body composition but good body proportion.
Strength and Cardio Training
To know which is the correct training for the endomorph type, we must take into account that we need high energy expenditure, especially in the phases that we do not want to get too depressed at a metabolic level.
Within the strength training for endomorphs we can perform the following:
- Workouts for the whole body with compound movements have more caloric expenditure, this can be a mix between exercises with our own body and with moderate weight lifting.
- Avoid lifting heavy weights for low repetitions.
- Between 3 and 5 series with about 12 and 20 repetitions per exercise.
- Perform more specific exercises once the weight loss goal is reached.
Within the cardio training for endomorphs we have to carry out:
- Incorporate cardio at a minimum of 3 times per week for 20 – 30 minutes at a correct heart rate.
- Cardio light impact to safeguard the joints.
The ease with which the mesomorph increases its muscle mass is amazing.
It may be sensible in this case to reduce the training frequency and work with high synergy routines. This is because, having more rest days per week, we will obtain a lower training stress that will allow us to recover better, and be able to carry out our daily activities optimally.
What to keep in mind for a routine of strength exercises for mesomorphs:
- The more varied the exercise, the better results we will obtain.
- Use low or moderate-intensity weights, even if the exercise can be adapted using your weight.
- Exercises such as squats, lunges, rows, chest press among others with weight, followed by isolation exercises.
- Aim for 8-12 reps for most exercises, 3-5 sets.
- Include other training activities to prevent the usual training routine from becoming repetitive.
In cardio training you have to take into account:
- Cardio 3 days a week for 15 – 30 minutes of training.
- Get motivated with a fun and rhythmic HIIT workout.
In the case of ectomorphs, care must be taken with training and energy expenditure during their performance, since they have to take a caloric intake at the height of the training.
Keys to perform a good strength training for ectomorphs:
- Train with heavy weights and rest deeply both at the end of the series and at the end of the exercises.
- Train between 1 and 2 parts of the body per workout to avoid caloric waste.
- Do between 5 and 10 repetitions and 6 and 8 series in each exercise.
- Get plenty of rest between workouts and never train a muscle group if there is a soreness to avoid injury.
Keys to a cardio workout for ectomorphs:
- Very little cardio.
- Relaxed cardio exercises to reduce stress.
- Low-intensity, full-body workouts, such as yoga.
We know that it is not easy to find a workout that suits our body type. But the main thing is that you are accompanied by professionals who guide you throughout the process.
Effects of electrostimulation on body composition
Electrostimulation has three main functions: therapeutic, as a training complement, and as an aesthetic treatment.
In this case, we are going to talk about the effects that electrostimulation has on body composition as a training complement.
This electrostimulation training is carried out using an electrostimulation suit to cover the maximum muscle groups.
When we do EMS training we will achieve a visible and effective way to reduce body fat and increase muscle mass in any type of body, this makes it the perfect complement whatever your body composition.
Not only does it influence weight loss, but electrostimulation provides us with numerous benefits, such as toning more complicated areas such as the buttocks, arms, thighs, and abdomen. This means that the process of losing weight does not have the negative side effect of producing loose skin.
EMS training can be combined with all the routines that we have discussed above and this, together with a healthy diet, will enhance the results more than with any other type of conventional training.
This technology is not only advisable to tone up or lose weight, but it has countless benefits, such as:
- Reduce cellulite thanks to the fact that EMS acts on soft tissues, such as fat cells and connective tissue, considerably improving circulation, and eliminating toxins.
- It strengthens the pelvic floor, awakens the muscles in the area, and helps them maintain their contraction, not only in the postpartum process but also in our daily lives to avoid future problems.
- It develops strength and endurance, when you train in the gym you only use 40-70% of your strength potential. EMS improves muscle function and increases the intensity of contractions, reaching up to 90% of their potential, achieving more in less time.
It is very important to conclude that each body composition is different and there is no perfect workout, since each body is different, what we do know is that you can do different exercise routines depending on your body and thus be able to have more beneficial results. You can also use other accessories such as electrostimulation.
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