Different body shapes = Different exercises?

[DarkAngel]

I read an article that said depending on your body shape, you need to do certain exercises to achieve your goals. I thought exercise, no matter what kind, was good for you? Does your shape also affect what kind of diet you should be on? And if these are true statements, how do you determine what shape you are and figure out what you're supposed to be doing to maximize results? The article totally threw my mind into a whirl. Anyone have any thoughts or answers?

[bbskupak]

what do they mean by shape? like ectomorph etc.?

[sundaygirl]

I think i know what you mean , I am kinda pear shaped lol, well more like a triangle i think.
It confuses me all the advice and information out there, I am pretty new to the bodybuilding lifestyle myself, so am still finding my feet.
Personally i think any exercice has to be good for you, I am sure that there are more educated heads on here than me who can advice, but what i have been told and read is lift heavy, low reps will help me to achieve my goals, depending on whether you want to lose weight or gain muscle you should do different levels or reps. also good diet.

In the end i stopped reading on the internet unless its good sites like this one or others that i have been guided too.
most of them seem to be geared to the get slim without any effort kind of thing that we all know doesnt work.

sorry its only another newbies answer but its a start

sunday

[DarkAngel]

Yes, like the ectomorph or hourglass or apple or pear....it's sooo confusing. I mean if I am an hourglass shape (which I think I am but am unsure) it says to do LOTS of reps with little weight...but I'd like to tone up AS WELL AS burn off excess fat. I just feel like when I use lighter weights, I dont feel a change or as good about the workout as when i lift heavier and I can feel my muscles at work. Does that make sense? And also, the entire idea of different body shapes requiring different diets throws me off too. I just don't get it.

Well Sundaygirl, maybe by our powers of newbie combined we can figure out something ;-)

[sundaygirl]

well darkangel,
I am the same awful confused by all the information, some times its to much of a good thing.
But if you feel that your muscles are working when you lift heavy weights thats got to be a good thing.
I lift as heavy as i can, its nothing to most people but for me, I;m 104 pounds its heavy enough when i do three sets lol.

sometimes it kills me. but i rather like the feeling it makes me feel so good.


sunday

[DarkAngel]

Exactly! Even if what I'm lifting isn't that much, I at least like to feel a little sore afterwards because then I think the mindset kicks in that Im doing something. Im a firm believer that the power of the mind can TOTALLY make a difference. If I think that Im getting a better workout with heavier stuff, I start seeing more changes. Ya know?

And yes, i am sooo confused by the amount of info I find when trying to figure out what will work for me...I just wish there was a way to weed out the lies, thats why I like it here, people seem to know whats up

[meera]

Would you by any chance have that article please?

[DarkAngel]

Here's the Article---this is just one example---


Hourglasses are fortunate because they typically have strong bones and good muscle tone and are less susceptible to osteoporosis than other body types. As a group, senior Hourglasses have fewer fractures resulting from falls; they are built for high-contact and impact sports that require power, strength and speed. Also, sports or movements that require both upper- and lower-body strength are easier for Hourglasses than other body types. For very slim Hourglasses, jogging or running can be enjoyable, but for most, it is uncomfortable. They also tend to have good (sometimes excellent) flexibility throughout their entire body and generally do not have back problems because their abdominals are naturally strong. They have tapered legs and small ankles, though their calves may be muscular. Their problem areas tend to be the backs of the upper arms, the inner and outer thighs and the saddlebag region (just below the hips on the outside of the upper thigh). Some Hourglasses tend to put on weight around the lower portion of their abdominal region, which tends to add to their hip measurement. Most Hourglasses bulk and put on weight easily in both upper and lower regions and must be very careful not to add weights or resistance to their workouts. If you're an Hourglass who's trying to slim down, hold off on adding weight or resistance to your exercise routine until you lose weight and mass. Even then you may notice you're bulking up more than you'd like. If so, cut back. Hourglasses almost always weigh considerably more than people think because of the way their weight is distributed on their frames.

Best Exercises for Escaping Your Hourglass Shape

Jumping rope with a speed or peg rope

Stationary biking with light to moderate resistance and high RPMs (90 to 120)

Fast walking with little to no incline

Jogging or running for distance slowly (5 to 6 MPH without resistance or hills)

Ski machine at high speed with little to moderate tension for both upper and lower bodies

Elliptical machines with no resistance (only if you're not overweight)

Jumping jacks

Standing knee to opposite chest, L-kicks, leg-outs, one-legged leg lifts, and vertical scissors

Cybex, Nautilus or other weight machines with light weights and high reps

Upper-body routine with a 4-pound aerobic bar, doing push-outs, behind-the-neck presses, front presses, upright-rows, bicep curls, and tricep kickbacks

Dead lifts with little or no weight

Angled squats (if you're not overweight)

Leg extensions and leg curls with light weight and high reps

Swimming for distance (crawl stroke only)


Exercises to Avoid if You Want to Escape Your Hourglass Shape
Step classes

Spinning

High-impact aerobic or exercise classes

Kick-boxing

Squats, lunges, and leg presses

Inner-outer leg machines with high resistance

Stationary biking with high resistance

Walking, jogging or running on an incline, especially with hand weights simultaneously

Ski machine with high resistance for both upper and lower bodies

Versa climbers

Jumping rope with a weighted rope

Stepper/stair climbers with resistance

All exercises using ankle weights

All lower-body exercises using high resistance or weights

All upper-body exercises using high resistance or weights

Roller blading on hills

Rowing with high resistance


Summary

As an Hourglass, your mantra is high reps, low resistance and low weights for both upper and lower bodies. High reps mean at least 25 to 50 repetitions for each of your exercises. As you slim down and lose weight and mass, you can increase resistance and weight. But you still must maintain your high reps for each exercise. Hourglasses who bulk very easily may have to keep the resistance and weights at a low level forever. If you currently engage in any of the above exercises and you're not willing to cut them out entirely, try to cut down on the number of times you perform them during the week. As you trim down, you can ease back into them

[DarkAngel]

PS--I spoke with someone in the health field about the article and he discredited it and explained that there was no proof of what was said.