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Different workouts for different body types? - Apr. 11 2008 18:38:25
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markfj
Posts: 118
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I am trying to get m head round this
Heres are my stats first of all:
Age 20
Height 5ft 5
Weight 12 stone
Body fat ?
I beleive I am more endomoprh than anything, I am quite short, carry excess fat around, thighs, chest, hips, buttocks and yet for I have quite muscular calves and arms, I can only put the muscle I have down to Taekwon-do as its the only sport I really do asprt from going to the gym now.
The reason I am posting here is because I hjave read so many conflicting things for the endomoprh type body to train, i.e low itnesive cardio, high instevie cardio, small weights with high reps, heavy weights low reps etc
Can anyone with some real knowledge advice me of whats best?
I had a rotine in place, but working hours and now Taekwon-do again I cant continue with it so its not musch of a routine
Here is an example of my working week, and would appreciate any ways yu would fit a structured routine into it:
Monday - Off (Taekwon-do at 7:30 - 9:30pm)
Tuesday - Off
Wednesday - 9-3 then 5:30 - 12
Thursday - 9-3 then 5:30 - 12
Firday - 8 am - 5pm (Taekwon-do 7:30 - 9:30pm)
Saturday - 3pm - 12 (Taekwon-do 10am - 11am)
Sunday - 8am - 5pm
The only days I cant go to gym at the moment are sunday becuase of gyms opening hours and Friday because I got from work to TKD
Hope that made sense, thanks in advance
Mark
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RE: Different workouts for different body types? - Apr. 11 2008 18:42:08
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paj_mccarthy
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You'll need to give me an idea of what your goals are.
I presume you are training to lose the excess bulk? Or are you training for strength/speed/flexibility for your TaeKwondo? Or are you training for pure size?
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RE: Different workouts for different body types? - Apr. 11 2008 19:14:32
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markfj
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sorry should have been more specific. At the moment my goal is just to loose fat, I do TKD as I started it as a kid and just stuck with it since, and for ftiness.
But yeah, my goeal at the moment is just to get lean
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RE: Different workouts for different body types? - Apr. 12 2008 14:46:19
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strikalite
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Maybe first things first...improve your diet, food intake is a major part IMO
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RE: Different workouts for different body types? - Apr. 13 2008 0:20:35
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markfj
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Hi,
I understand that the diet is as important as the exercise is, I have been to the diet section and already been given the advice needed, hence why I now am in here.
I am not new to loosing weight, wehn I was 18 i weighed 14 stone 9, and now I am down to 12stone, so I know I can loose weight. But I cant seem to get lean if that makes sense, so wondering how I should excercise for my body type.
Hope that clears things up
Mark
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RE: Different workouts for different body types? - Apr. 13 2008 0:32:49
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Integra
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When adding mass a true endomorph would be more inclined to include cardio on every non-weights day and keep a closer eye on their diets.
Weight loss 'rules' are consistent with all body types - restrict calories, lift weights, add cardio. Adjust the volume of any of the three if things are not going as expected. I do not think choice of exercise shoul dbe based on body shape. Although some very high level coaches suggest dropping squats and deadlifts to maintain a narrow waist (very debatable).
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RE: Different workouts for different body types? - Apr. 13 2008 0:43:43
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markfj
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Thanks for the reply, I appreciate it
So, out of interest how would you recommend starting a new routine? For example, would you advise, 3 days of full body workouts, 4 day split etc and how many days would you do cardio or weights?
This is where I am having trouble, at the moment I am not going to the gym on the days I am doing TKD, and when I am at the gym I am doing 1 hour cardio. I am guessing this isnt the best way to do things, hence why I am asking now.
I am willing to do anything, to reach my goals, just dont really know where to start
Thanks
Mark
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RE: Different workouts for different body types? - Apr. 13 2008 0:49:12
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Integra
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I would start out with either a 3 day split or full body variation (there are many in the routines section, some good some bad).
I would add cardio on non-weights and non-TKD days. If you are doing 1 hour cardio sessions then IMO they are not challenging enough so crank up the intensity a little until you find it a challenge to maintain the pace for 30mins.
Diet is key for composition changes if you are leading an active lifestyle (which it sounds like you are).
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RE: Different workouts for different body types? - Apr. 13 2008 0:59:00
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markfj
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Ok thanks
When I say I am going one hour cardio, this is what it normally involves:
20 Mins treadmill: Set on prog starts of at quick walking, progress to jog then sprint, then back to quick walk, jog, sprint
15 Mins: Exercise bike
10 Mins: cross trainer
1500 Meters: rower
Perhaps I am doing to much, i the way of machines and not enough on the intesiity side of things? I do the cardio in the order above, and the most challening for me is the treadmill.
Maybe this is also where I am going wrong, will take a look at the routines you mentioned
I am pretty active, I never really stop.. even at work (I am a chef) I am always on the go, never get a chance to sti down)
< Message edited by markfj -- Apr. 13 2008 1:00:05 >
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RE: Different workouts for different body types? - Apr. 13 2008 1:04:30
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Integra
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There is no structure to the cardio work so you will find it hard to measure and monitor progress made.
Perhaps limit yourself to one piece of equipment per session and aim to cover as much distance as possible inside 30mins after warming up thoroughly?
Or create a small circuit of exercises and aim to complete as many circuits as possible inside a set time limit (e.g. 20mins) and aim to improve each week.
Cardio should be monitored and structured in the same way as weight training is, placing a great deal of importance on progression in some way with each session. This way you will not fall into a rut where a lot of people find themselves in the early stages of training.
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RE: Different workouts for different body types? - Apr. 13 2008 1:09:08
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markfj
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Ok great thanks
Just one more question.
You said previously, If I am doing 1 hour cardio... Its maybe not intensive enough.
Woul you reccommend doing something like 45 mins cardio but working higher intensity? Just trying to make sure I have understood correctly
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RE: Different workouts for different body types? - Apr. 13 2008 1:17:05
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Integra
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I would recommend upping the intensity of your cardio so you are not sat around twiddling your thumbs for an hour.
You sound fit so you would get more out of mixing up longer sessions with shorter, more intense sessions than just going through the motions for an unstructured hour each time.
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RE: Different workouts for different body types? - Apr. 13 2008 1:19:59
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markfj
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Ok great
Thanks for the advice, will give it a try once I have chosen a new 3 day routine, and see what happens
I appreciate your help
Mark
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RE: Different workouts for different body types? - Apr. 13 2008 1:21:35
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Integra
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No problem Mark, bump this thread if you have any more questions.
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