Rounded body type
Characteristics: soft muscle mass, rounded face, wide hips and large amount of stored fat.
Exercise and nutrition recommendations:
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- Your first and basic goal should be lowering your body fat and increasing strength.
- Besides the popular thinking that you should do 50 exercises with 1000 reps each in every workout, and that you should jog 20 hours a day, it’s not true. That’s the hard and very slow way.
- Focus on creating testosterone, glucagon and HGH response, not on burning calories within the workout. Let the hormones do the burning of calories, which occurs after the workouts.
- In this phase, you need to start with a precise training regimen. You can get a great start with our training programs. You can also get online coaching in performing the exercises.
- Depending on your weight training program, train with weights you can do maximum 5-8 reps, always with previous warm-up. Have less than a minute break between sets. Always include compound exercises in your workouts.
- Your workouts should be fast and intensive, not longer than 60 minutes. All exercises you will do must be done in 60 minutes maximum, ideally 45. Explosive workouts induce much, much higher testosterone and growth hormone response than “hard workouts” lasting for 2 hours. Long workouts make the next workouts harder. And needlessly lower your motivation.
- You need to decrease your daily carbohydrate intake to less 40 grams. Calculate your daily intake of proteins, carbs and fats. Supplementation with protein shakes (not gainers) and other supplements can greatly help to lose fat. Reduce carbohydrates to switch your body to fat-burning mode..
- Read more here about nutrition. With our diet program you will have calculated meals and instructions for supplementation.
- You can incorporate 30-40 minutes of biking or jogging, but that’s not 100% necessary. Good weight training program and nutrition will cause change in your hormonal reactions. It will switch your body from storing to burning fat. The calories burned in one weight-training workout are meaningless in comparison with the calories burned after. Fats are mostly burned after the workout as a result of the hormonal response that will occur later. Proper hormonal response will activate muscle-building processes and those are the best fat burners.
- To increase proper hormonal response, sprints are the better way than jogging. Do it two times a week in non-workout days. You need only 5-10 minutes to do the sprints.
The three body types | © Mikedesign | Dreamstime.com
