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Workout For Every Body Type

Getting the most bang for your buck in a workout is all about targeting your body type.

Personal trainer Ryan Kobermann created this list of workouts for each body type.

EctoMorph: These folks have to work hard to gain weight which means they can burn calories quicker and they will most often not need to lose fat. Males would have the long distance running and biking look like Lance Armstrong. The female version of the ectomorph would be very thin, like Cameron Diaz or Kate Moss.

Their diet will not limit them in carbs or calories near as much, but I still would recommend a diet that is nutrient timed throughout the day in order to give them the best chance to build solid muscle and not just eating high calorie meals that could be bad for their cardiovascular and heart health down the line. Their workouts will be mainly resistant training based.

The more volume they can get the better because they need to workout the body in order for it to build up, also they need to get stronger and get more muscle tissue. This will also put them in an anabolic state in order to push them into hypertrophy and help them get more muscle tissue poking out against the skin. With an ectomorph you can burn calories so quickly if they go to the gym all the time and spend a long time in the gym they're going to burn too many calories and burn muscle tissue.

So it's most important for them to do quick workouts that are 30 to 40 minutes at a time that breakout each body part at a time so for instance you'd be doing a back day, a shoulder day, an arm day, a leg day and an abs day.

Mesomorph: In between ectomorph and endomorph body types, these people will have to work hard for all goals, whether that is weight loss or weight gain, but stays in great looking shape all the time.

These folks are naturally more toned and muscular than most. They would be considered a linebacker type in males (Clay Matthews Jr.) and a slender volleyball type in females (Gabrielle Reece). Their diet is going to be based upon how sensitive they are to carbs after a workout, but will get carbs for breakfast, and after workouts.

They can metabolize food quickly in order to stay toned and muscular. Their workouts will be more traditional, cardio and weight training in order to stay in tip top shape.

They should perform High Intensity Interval Training (HIIT) 2 to 3 days a week and resistance train in a metabolic fashion with incomplete recovery 3 to 5 times per week.

Perform three sets of the following circuit for 10 sets or 10 each side with as little rest as possible:

    1. Clean and Press from the ground - 10 each with a moderate resistance load.
    2. Squat and Press - 10 with a moderate resistance load.
    3. Elevated feet pushups - 10.
    4. Lunge Curls - 10 each with a moderate resistance load.
    5. DB Burpees with chest to the ground - 10 with a moderate resistance load.

Endomorph: These folks have to work really hard in order to lose weight because they are naturally bigger people and curvier. They would be considered an offensive lineman type in males (William "The Fridge" Perry, Orlando Pace) and a more muscular type in females (Beyonce and Marilyn Monroe).

Their diet will be a lot less carbs and lower glycemic in order to maximize fat loss potential. They are easily able to gain muscle quickly, but have a hard time losing weight. They are very sensitive to carbs so it will be imperative to only eat carbs after a workout -- within one hour.

Their workouts will have to be more HIIT oriented in order to maximize EPOC and give yourself the best chance to burn more calories after workout (afterburn) and during the workout and help you lose weight by keeping a negative calorie balance.

A lot of incomplete recovery in order to boost your calorie burn throughout the day, HIIT 3 days a week and metabolic resistance train 4 times per week with incomplete recovery.

Run 1/3 of a mile as fast as possible. Without much rest perform the following in a circuit style as fast as possible:

    1. 40 Air Squats.
    2. 30 Sit ups.
    3. 20 Pushups.
    4. 10 Inverted Rows.

Sample Diet: Eat every 2 to 4 hours and only eat starchy, other carbs up to 1.5 hours after exercise (so twice a day if you work two separate times throughout the day). Cruciferous Vegetables and Low Glycemic Fruit are good to eat with any and every meal.

1. Breakfast (within 15 minutes after you wake up): 1 whole egg with 1-2 egg whites and 1/3 cup of oatmeal.

2. Mid-Morning Snack: 1/4 cup of almonds and 1/2 cup of fresh blueberries.

3. Lunch: Grilled Chicken (palm size or 6-8 oz) on top of Leafy Green Salad with fresh vegetables on tope and avocado with an olive oil based salad dressing.

4. Mid-Afternoon Snack: 1-2 scoops of Muscle Milk Light mixed with water only.

5. Dinner: Grilled Salmon (Palm Size or about 6-8 oz) with 2 cups of steamed spinach.

Remember to drink 100 fl. oz. of water every day or 0.5 to 0.6 fl. oz. of water per pound of body weight a day in 10 to 12 glasses of water per day.

Remember to eat more carbs in your lunch or dinner if you worked out prior to your lunch or dinner

If you are sensitive to carbs, only eat starchy carbs after a tough workout.

For more information on Ryan or his company, ESN Health, visit esn-online.com.

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