DentaltownUK April 2017 - 92

Lifestyle

Fitness to Practise.
Train for your body type
Introduction
Despite what Thomas Jefferson said, all men
are not actually created equal, and neither are
women. We are all born with different body
types, which have been determined by our
genetics. By identifying and understanding
your body type, this will allow you to train and
eat appropriately to optimise your results and
fast track your success.
If you bicep curl big weights and run lots
you will achieve the dream body right?
Unfortunately it is not so simple. In this article
we will consider the major body types and how
each body type may affect how we should train
and diet for the best results.

Body Types
While we don't fall into the same categories
as dental impression material with regards to
light, medium or heavy body, in the 1940s,
William Herbert Sheldon, an American
psychologist, did identify 3 basic body types.
We are all a mixture of body types, although
one body type usually dominates.
* Ectomorph: tall, thin, delicate frame, long
limbs, little muscle/fat, narrow hips and
clavicles, f lat chest, small joints, fast
metabolism
* Endomorph: round, soft body, shorter limbs,
thick rib cage, excessive body fat, undeveloped
muscle, wider hips, wider joints, slow
metabolism
* Mesomorph: athletic, muscular and well-built,
more mature appearance, rectangular shaped,
thick skin, good metabolism

Ectomorph
Ectomorphs can spend hours in the gym
with few noticeable gains. Due to their high
metabolism gaining fat and muscle can be
difficult. Ectomorphs require high calories in
order to gain weight, usually through regular

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meals and larger portions.
These foods should still be healthy, 'clean'
foods. Supplementation e.g. whey protein shakes
can also be particular important for this body
type group.
Ectomorphs training should be based around
compound exercises; these are multi-joint
movements working several muscle groups at
once. The squat for example is a very effective
compounds exercise. The squat engages the
quadriceps, hamstrings, glutes, calves, lower
back and the core. Isolation exercises may also
be used, but should be used in addition to the
compound exercises, which should take up
most of the workout.
Isolation exercises are where only one joint/
muscle group are used e.g. bicep curl.
Cardiovascular training should be kept to a
minimum and ectomorphs may benefit from
more rest days.

Endomorph
Endomorphs generally have great difficulty
in shifting their gut, with their body favouring
fat storage. As a result endomorphs may need
to take more care with their diet e.g. limiting
carbohydrate intake.
The diet should also be tailored to help
increase their metabolism e.g. drinking green
tea, high protein diet and lots of water!
Endomorphs may have a hard time achieving
the physique they desire as they generally are
aiming to 'gain muscle and lose fat'.
Commonly beginners with an endomorph
physique will spend hours on the treadmill
aiming to shed their fat and then spend the rest
of their workout on isolation exercises aiming
to build individual muscle groups.
Most endomorphs will benefit more
undertaking high intensity compound exercise
workouts - targeting both fat loss and muscle
gain simultaneously.

with David Bretton

Mesomorphs
Mesomorphs are the genetically lucky ones,
gifted with the ability to add muscle with ease.
If they are motivated and disciplined enough
they can become exceptional athletes.
Unfortunately some mesomorphs take their
genetics for granted and have 'I don't need to
workout' and 'I can eat what I want' attitude.
We all hate those mesomorphs!

Conclusion
In conclusion, it's important to consider your
body type when looking to start an exercise
programme; this may have a great impact on
the sort of exercise, diet and supplementation
regime you require to see the changes in your
body you desire.
This is also a good reason to avoid generic
exercise and diet plans! Whatever your body
type you can achieve the body you desire as
long as you are prepared to work hard for it -
'hard work beats talent when talent doesn't
work hard'. ■
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Table of Contents for the Digital Edition of DentaltownUK April 2017
