In the 20th century there was a scientist named William Sheldon. He spend most of his time studying human body and trying to find any particular patterns. After years of research, he found that human bodies could be categorized into three main body types (respectively, all the others will represent a combination of them). They are called Ectomorph, Mesomorph and Endomorph. Now a little bit more about each of them.
Ectomorph is usually tall, thin, has minimum of muscles, flat chest, and so on.
Mesomorph is much more athletic type, has broad shoulders and chest, muscular arms and legs, low body fat.
Endomorph is characterized by a spherical shape, usually round head, big belly, wide chest and torso, short stature, with a lot of fat on the shoulders and hips, but with thin wrists and ankles.
And now it`s time to note the following things:
a) Body type can be changed during the lifetime (which is good)
b) Your training and nutrition should be determined by your body type (and this is, in some kind, also good)
What does this mean?
If you are Mesomorph type, then your life woulkd be beautiful and amazing, because you will easily grow in strength, mass, and aesthenics, even if sometimes you will forget to train. If you are an Ectomorph type, you can`t miss any workout. And if you are an Endomorph type, you will need to add some additional high-intensity workouts (sprinting, for example) to increase the expenditure of calories. In addition, in the case of Endomorphs and Ectomorphs, they will need to be much more attentive to their diet! Of course, I am exaggerating, but the reality is close to this.
The effective duration of training for ectomorphs and endomorphs will be also different. If you are ectomorph, you shouldn`t train more than 45-60 minutes, if you are endomorph, you can workout for 1.5-2 hours. Since it`s quite a general recommendation, I should say on what it is based. It`s built on the following postulate: the longer you exercise, the more energy you spend, and when it's good for endomorphs, then ectomorphs will burn muscles over and over again. This is also necessary to remember.
But the main difference between the different body types is rather what is happening outside the training session, than what needs to be done on it. There is no universal formula that would say you that you need to train for half an hour, to do such and such kind of exercises, then eat so much food and you get a result (I hope it wasn`t new for you on the 38th day? ). This all is not only individually, but also changes over time.
If you are an ectomorph, if you find it hard to gain muscle mass, because you have a high metabolic rate, try to exercise less time, but more intense and harder, and make sure that every day you have enough calories to achieve the desired goal. Number of training days per week should be selected individually, try to exercise every other day, or 5 days per week or 3 in 1, in general, try and see which option works best for you, then follow it.
If you are an endomorph and your goal is to get rid of excess fat, your main task is to spend more time in motion. Your metabolic rate by nature is not very high, so to force your body to burn excess reserves, you need to give it an appropriate stimulus. Just make sure that your daily diet is made correctly and balanced in protein / fats / carbohydrates and calories, appropriate to your purpose. In general, the more you train, the better you will be. The main thing is not to overtrain.
Well, I think it`s enough. I already talked about this, but I repeat. Fitness is not magic, it's science, and here, as in mathematics, you get the result as a function of those variables that are substituted into the equation. And a more beautiful thing is that it`s you who put in variables! Therefore, if the result is not satisfactory, then you need to change something!