Fire Up, Then Shape Up Your Glutes! Part 2
When you talk about shaping up your glutes, you need to know your body type. Because of your genetic makeup, you are predisposed to respond to exercise in a particular way. Among other things, genetics determines your ratio of testosterone to estrogen, types and distribution of muscle fibers, where body fat is stored and body type.
There are three basic body types. You will fall under one or a combination of these body types.
Mesomorphs - Mesomorphs tend to be muscular with large bones and thick joints. Due to more muscle mass, mesomorphs usually don’t have weight problems unless they overeat and undertrain.
Endomorphs - Endomorphs are more rounded, voluptuous or sometimes chubby. Their bones and joints are not as large as mesomorphs but larger than ectomorphs. Endomorphs tend to have more body fat and need regular weight and cardio training and good nutrition.
Ectomorphs - Ectomorphs are slim or linear in shape. They often lack muscle tone and sometimes have postural problems of the vertebrae (scoliosis is an example). Therefore, weight training is very important. Ectomorphs often have to eat more just to maintain weight (we all should have that problem)!
Mesomorphs respond to weight training by building muscle mass much faster than ectomorphs, even though they are following identical programs. And endomorphs generally need to lose body fat to see changes in shape as a result of strength training. As you can see, it is critical to have your training program tailored to your individual needs and goals.
You probably know where your body stores the most body fat. When you train your glutes, don’t neglect the other areas of your body. For instance, it is critical to stabilize and strengthen your body’s core first. This will aid you when you train other areas of your body.
In general, with the possible exception of ectomorphs, it is a good idea to start your training program with 3 days a week of full body circuit weight training. This type of training has been proven to effectively burn fat and improve heart function. Combine circuit weight training with 5-6 days a week of cardio exercise and you will burn even more fat. This type of training should last about 4 weeks to build a foundation. The later stages of your training can target problem areas such as your glutes.
In the next part of this series, I will discuss the function of the gluteus maximus, gluteus medius and gluteus minimus.
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Okay so I am a combo of endomorph, chubby and mesomorph because I build muscle easily. Not good if you ask me. I really need to slim down and get lean longer muscles. How do I avoid bulking up more with wieght training. I think my eating is my biggest issue.
60%-70% of your exercise goal success or failure will depend on good nutrition….to get lean and mean do circuit weight training (light weights, high reps(12-15)) 3 days a week and cardio 5-6 days a week.
I don’t know which category I fall in, how to find out?
Thank you Mark for this info. As a desperate endomorph, I long to shape up my glutes but fail even when I lift weights three times a week.
I guess that my main downfall (and a solution)is eating.
This is very good information to know. Makes it alot easier..thanks Mark!
Great info, thanks!
THANKS. My issue right now is I DO NOT WANT TO LOSE ANY MORE WEIGHT ALL OVER. I am starting to be boney in some places. Now I have thick legs and loose skin on my thighs, SO, do you have any suggestions. Thanks Mr. Mark
Jenn…..the best way to tone your legs is leg weight training 3 days a week (lunges, step ups, squats, leg curls, leg presses, etc.) and cardio exercise (especially stair stepper and running uphill) 5-6 days a week (at least 20-30 minutes each)….do this and you will find your legs looking hot in 2-3 months!