KNOW YOUR BODY TYPE
Part #2 – MESOMORPH
Photos by Dallas Olsen | Hair and Make-up by Tegan Woodford | Clothing by Brasilfit
Described as ‘perfectly proportionate’ and ‘genetically gifted’, mesomorphs are naturally athletic people who have particularly toned and defined muscles. Their hips and shoulders are approximately the same width and fat is stored evenly over the body.
Mesomorphs have the ability to gain muscle quickly as their bodies respond promptly to exercise, allowing them to find it easier to maintain a healthy body weight. While they can easily gain muscle, they can also store fat with ease, but their fast metabolism allows them to also shed fat with less effort than endomorphs.
- Avoid horizontal patterns as these will make you look rectangular and distort your lean physique.
- Tops and dresses should nip in at the waist without adding bulk to your bust. Extra bulk on your bust will throw your proportions out of sync.
- Stretchy materials hug your curves and work especially well if you have a flat stomach.
- Stay away from shoulder pads as the mesomorph shoulders are already well defined.
- Look for fits that draw in toward the waist. Short jackets that stop just above your hips accentuate your curves in a flattering way.
- Do not wear baggy clothes as it will only make you look bulky.
- High-waisted skirts will be more flattering than low-waisted ones on your body.
- Wrap tops are a great option as they pull the fabric in at the skinniest part of your waist, drawing the focus to your waist without adding any extra volume to your bust.
- Avoid wide necklines like square and boat necks as well as high necklines and turtlenecks as they will make you look top-heavy. Any other necklines work well on you.
Nutrition tips (1):
- Mesomorphs should maintain a balanced diet for proper health. This entails a 30/30/40 balance of protein/fat/carbohydrates, providing enough nutrients to facilitate muscle growth and maintain a lean physique.
- The best source of protein is meat. Lean steak, chicken and tuna are all great for mesomorphs.
- Other good, though less protein-dense sources, include eggs, milk, cheese, peanut butter and legumes such as the soybean.
- To facilitate the process of muscle synthesis it’s important to eat lots of carbs like fruits, vegetables, whole wheat, beans and nuts.
- Most fat should come from fish and meat, but you can also add healthy oil to your diet for added benefit such as olive oil.
Although, mesomorphs have a genetic head-start (they have no trouble staying lean and fit), you might assume you can get away with little exercise and those sneaky bad habits, but they may catch up over time. Because mesomorphs bodies are so responsive you should concentrate on doing strong cardio and strength training workouts regularly, as well as:
- Training with various styles; the more varied your workouts, the better the results.
- Incorporate heavy compound exercises such as squats, deadlifts and bench presses into your resistance training.
- To really sculpt your body into your desired shape, use isolation exercises such as upright rows, bicep curls and leg extensions. Work with a rep range of around 12 to 15 with short rests between sets, so no more than 30-90 seconds.
- Aim for three to four days of moderate-intensity cardio. These could include cycling, hill walking/running or the cross trainer.
- Aim for three to five days of strength training a week with at least one complete day off to recover properly.
This resistance workout incorporates both isolated and compound exercises to not only build muscle but sculpt an amazing figure. To get the most out of each session, we’ve put together a workout that involves supersetting opposing muscle groups; for example, doing biceps curls directly before triceps extensions. Not only are supersets time-efficient, they can dramatically increase the intensity of your workout.
SS #1: QUADS/GLUTES & HAMSTRINGS/GLUTES
TARGET MUSCLES: Quads and glutes
Set-up: Place a loaded barbell on the ‘meaty’ part of your back with feet shoulder-width apart.
Action: Slowly lower your butt down and back, as if you’re sitting on a chair, keeping your back in a neutral position, knees tracked over your toes and abs contracted. When your legs reach 90-degrees pause and reverse the move. Repeat.
TARGET MUSCLES: Hamstrings and glutes
Set-up: Hold a loaded barbell with an alternating grip (one over, one under) about hip-width apart. Place your feet about the distance apart.
Action: Keeping your back neutral with your abs tight, lower the back down your legs, hinging at your hips. Keep your knees soft but don’t bend them too much. You should feel your hamstrings stretching. Depending on your flexibility, when you reach mid-shins reverse the movement. Repeat.
For the full article and workout, check out the latest issue of Oxygen Australia in all good newsagents, or you can click here to subscribe.
Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1605/KNOW-YOUR-BODY-TYPE-|-Part-2-MESOMORPH.aspx