Bodybuilding: Long and Lean vs. Big and Bulky

*By: Christi Shingara*

Know Your Body Type

Knowing your body type can help you achieve your exercise and nutrition goals. The three different body types are ectomorph, mesomorph, and endomorph. Ectomorph is typically a thin build with small joints, lean muscle and not a lot of body fat. Mesomorph is a medium build with more muscle than fat. People with this build are naturally athletic and strong. Endomorph types have a higher amount of body fat and less muscle. This type of build is more round and heavier. Once you know your body type, then it’s time to figure out what exercises and nutrition will work best for you.

Weight Training Tips

If you trying for a more lean muscle build, it is best to grab a set of lighter weights and increase the reps of your workouts. On the other hand, if you do want to bulk up, then grab the heavy weights and increase reps to the point your body is challenged. It is also important to change up the weight training exercises you are doing on a regular basis. This also challenges the body and helps get the physique you want.

Exercises to Build Lean Muscle

In addition to your weight training routine, other great workouts to get a lean and toned body are pilates, yoga and resistance training. Here are some of my favorites:

Exercises to Build Bulk

To gain bulk there are a whole set of different exercises that you can do to obtain your goals. There are some HIIT workouts, step machine, and CrossFit exercises just to name of few. Here are a few workouts to start out with.

Nutrition

Nutrition is just as critical as exercise in order to achieve and maintain your body and wellness goals. High protein foods such as eggs, salmon, chicken, tuna, and nuts are just some of the dietary choices that can get you to your lean muscle goals. But still make sure you’re getting enough fruits and veggies, which are imperative to an overall healthy diet.

If you want to build bulk, adding protein powders and/or bodybuilding supplements such as whey protein and creatine to a healthy and balanced diet can help you get to that goal even faster.

Whatever your physique goals are, it is best to come up with a structured fitness and nutrition plan and make sure to challenge your body on a consistent basis. Once you start seeing results, there will be no going back and you will see that hard work really does pay off!

Do you have fitness routine that you love? Let us know in the comments below.

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