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Tag: training

Choose the right training for your body type

Choose the right training for your body type

Did you know that it exists 3 types of body, which are predominantly genetic but it doesn’t mean that you can’t change the shape of your body? Of course, if you have a straight and narrow physique, it will be difficult to transform your body in a hourglass figure but you can adopt a specific training in order to make the most out of your body type!

The 3 body types are Ectomorph, Mesomorph, and Endomorph. Try to identify your body type with the description below and the picture in order to know which training (both strength and cardio) you should opt for. Of course, determining your body type is not always so obvious but you might notice that there is one type more predominant. 

 

  1. Ectomorph (check the body type with the blue rectangle)

The ectomorph body type is naturally very thin with narrow hips and shoulders, thin arms and legs and very low fat. This body type generally struggles to gain weight.

Your strength training:

  • Train with heavy weight with long resting time between each set (2-3 minutes) and between each exercise (5 minutes).

  • Focus on 1 or 2 body parts per day in order to avoid a caloric deficit.

  • You should do  5 to 10 reps and 6-8 sets for each exercise.

  • Our tip: don’t train a muscle group that is sore

Your cardio training:

  • Minimal cardio

  • Prefer moderate to low-intensity cardio exercise such as biking or speed walking.

 

2. Mesomorph (check the body type with the black triangle)

The Mesomorph body type is an intermediate between the Ectomorph and the Endomorph. It is the ideal body type for bodybuilding because you can win muscle easily. It is characterized by very strong legs, broad shoulders, and a narrower waist. People with this body type generally have also low fat.

Your strength training:

  • You will get better results if you do a varied training (light, moderate, heavy weight). You can do basic exercises such as squats, lunges, chest press, shoulder press with heavy weight followed by moderate or light weights.
  • For the legs, you can even incorporate really heavy weights (6 reps).
  • Do between 8 to 12 reps by exercise.

Your cardio training:

  • We recommend doing cardio training 3 days per week during 15-30 minutes.
  • HIIT training good be a good option for this body type

 

3. Endomorph (check the body type with the red square)

The Endomorph body type has more the shape of a pear and is more round. They tend to have more body fat, especially in the legs and arms. This is why it is much more difficult for this body type to gain muscle and easier to gain weight. But don’t blame your genetics! You can still work on it in order to come closer to the body type that you like.

Your strength training:

  • Total body workout in order to burn many calories
  • If you work with weights, prefer moderate weight lifting.
  • Aim for 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body.

Your cardio training:

  • 20-30 minutes cardio 3 days per week
  • Prefer easy cardio training such as swimming, biking, hiking, or walking

All these information are great to give you an idea of the direction you have to take. But remember that any kind of results takes time and consistency! So don’t give up and believe in yourself!

 

Weight training: what are the benefits?

Weight training: what are the benefits?

With the weight training, people use the resistance provided by the weights in order to increase muscular strength, size, power or endurance and so to reach your goals even faster. By pushing our body to their physical limits, we are guaranteed to receive a better response.

🔸Increase muscular strength: Exercising with weight will help you build muscular strength and if you follow a progression program, you can develop your muscles better and be able to pull heavier weight.

🔸Increase muscular size: This is the benefit which converted weightlifting in a popular activity. Why? Because it can help you to lose weight and to look slimmer. By increasing your muscle mass, you reinforce your metabolism so that your body will burn more calories throughout the day.

🔸Increase muscular power: If your muscles are stronger, you will also feel more powerful and quicker when you are lifting a weight.

🔸Increase muscular endurance: the muscular endurance is the ability of your muscles to exert a force for a certain period of time. The more you train with weights, the longer you will be able to exercise without any difficulty.

But weight lifting is more than this: we can globally say that it is beneficial for the overall health: it helps to build bone density, increase cardiopulmonary health, improve balance, reduce the risk of falls and injury, enhance motor performance, improve sleep, develop confidence and much more.

 

Healthy Post Workout Snack Ideas

Looking for healthy post workout snack ideas? One of the questions I get asked quite frequently is whats the best post workout snack. I always suggest that it all depends on your personal fitness goals, the type of workout you have completed, and the duration of the workout. It’s important to replenish with protein and healthy carbs will promote your post workout recovery.

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The Most Effective Exercise Approach for Weight Loss

You have been trying to run, walking instead of taking the car and  are tired of trying different fitness classes at without the result you are looking for. These extra unwanted pounds are still there. Let the fitness coach tell you how to come to an end with this, for all.

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The Comfort Zone

I am sure you have heard this expression a thousand times. It truly is the best way to express conformity and lack of aspirations.

My main objective in this post is to help you detect when you are entering the comfort zone and how to avoid it.

If you are one of those people that constantly seeks the comfort zone in your daily life, you are at risk of becoming discouraged because we will not achieve the results we desire.

Apart from that, comfort zones are not time-effective or efficient. Let´s see what strategies or tools exist to get you out of your comfort zone.

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