Wednesday, 08 May 2013 17:58

Metabolism and Muscle Building

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One of the factors that helps create different body types is metabolism. Some people naturally burn more calories than others. Some bodies seem naturally designed to turn food energy into muscle or fat while others turn this energy into fuel for exercise. However, as your body changes, so does your metabolism. Muscle burns calories, so a naturally heavy endomorph will find it easier to get lean as he builds more and more muscle mass. Also, the body is very adaptable, and the literally thousands of various metabolic processes that are going on all the time tend to alter in response to the demands you put on them. - turning protein into muscle, for example, or increasing your ability to metabolize body fat for energy.

If you are extremely lean or extremely heavy, you should take the precaution of having your thyroid function checked by a physician. The thyroid gland plays a major role in regulating metabolism. When it is underactive (hypothyroid) it is very difficult to burn off excess fat. When it is overactive (hyperthyroid) putting on any additional body weight becomes almost impossible. However, i am strongly against using thyroid as a means of increasing your metabolism and "cutting up" when your own thyroid levels are within normal range. This is dangerous in a number of ways, including the risk that you will permanently damage your natural thyroid function.

Ectomorph Training

The extreme ectomorph's first objective is gaining weight, preferably in the form of quality muscle mass. This person will not have the strength and endurance for marathon training sessions, will find that muscle mass develops very slowly, and will often have to force himself to eat enough to ensure continued growth. Therefore, for the ectomorph i recommend:

  1. Include plenty of power moves for a program that builds maximum mass. Your program should tend toward heavy weight and low reps (in the 6-8 rep range).
  2. Learn to train intensely and make every set count. That way you can keep your workouts relatively short and still make substantial gains (perhaps 14-16 sets per body part rather than 16-20). Make sure to get enough rest between sets and give yourself enough time to recuperate between workouts.
  3. Pay careful attention to nutrition; take in more calories than you are accustomed to, and if necessary, use weight-gain and protein drinks to supplement your food intake.

Mesomorph Training

The mesomorph will find it relatively easy to build muscle mass, but will have to be certain to include a sufficient variety of exercises in his program so that the muscles develop proportionately and well-shaped rather than just thick and bulky. For the mesomorph, i recommend:

  1. An emphasis on quality, detail, isolation training, along with basic mass and power exercises. You build muscle easily, so you can begin working on shape and separation right from the beginning.
  2. Mesomorphs gain so easily that they don't have to worry much about conserving energy or overtraining. A standard workout of 16-20 sets per body part is fine, and you can train with as much or little rest between sets as suits you.

Endomorph Training

Generally, the endomorph will not have too much difficulty building muscle, but will have to be concerned with losing fat weight and then being very careful with diet so as not to gain that weight back. Therefore, for the endomorph, i recommend:

  1. A higher proportion of high-set, high-repetition (no lower than the 10-12 rep range), with very short rest periods so as to burn as much fat as possible.
  2. Additional aerobic exercise such as bicycle riding, running, or some other calorie-consuming activity. Training in the gym burns calories, but not as much as cardio exercise done on a continuous basis for 30-45 minutes or more at a time.
  3. A low calorie diet that contains the necessary nutritional balance.

Read 152704 times Last modified on Friday, 24 May 2013 21:27