Mesomorphs can gain and lose fat easily, and as such should maintain a regular fitness regimen to avoid creeping fat gains.
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Because body types influence how you respond to diet and training, you need to understand your body type in order to plan your training program. Mesomorphs are characterized by medium-to-large bones, a solid torso, low fat levels and a narrow waist. They often respond best to active, challenging workouts that balance weight training with cardio -- as opposed to ectomorphs, who respond best to interval training, and endomorphs, who must prioritize cardio.
Because mesomorphs respond so quickly to weight training, they often notice muscle gains and toning early on in a training regimen, making weightlifting a rewarding and exciting part of their exercise routine. If you are new to weightlifting, work out each muscle group lightly, with no more than three exercises three times a week. Each exercise should consist of three to four sets, followed by a one-minute rest. More proficient weightlifters should focus on varying the intensity of the exercises between days, with two to three sets of eight to 12 repetitions each.
The downside of the mesomorph body type is that although it's easy to lose weight, it's equally easy to gain weight. Adding cardio to your regular fitness regimen is an excellent way to prevent unwanted weight from impeding your progress. Mesomorphs should perform some form of cardiovascular activity three to five times per week, though those with a low body fat percentage can drop that to two times per week. The most efficient way to burn fat through cardio is through interval training. After warming up for five minutes, try sprinting for one minute, then following that with a brisk jog or walk for two minutes as recovery. Repeat this six more times, then cool down.
Circuit training is especially effective for mesomorphs because it builds both strength and stamina, without necessarily bulking you up. Mesomorphs can easily build muscle, which makes focusing on bulking less necessary. Furthermore, mesomorphs often require change and variety in their routines so as to develop all muscle groups in conjunction with each other and maintain correct body proportion. A basic and popular circuit training session consists of six exercises: running, pushups, squat jumps, sit-ups, squat thrusts and bench dips. You receive 30 seconds to complete as much of each exercise as possible while maintaining correct form and posture, followed by a 30-second recovery. Aim to complete three full sets, with a three-minute recovery between each set. Slowly work your way up to completing five full sets.
If you find it difficult to stay motivated and focused during a solo workout, mesomorphs often benefit hugely from popular fitness classes. Boot camp training, yoga, Pilates and step classes all result in huge improvement for the dedicated mesomorphic athlete, for similar reasons as the circuit training: you develop strength and stamina in these classes, and your body profits from the varied routines and intensities.