In fact, physiologists define three basic types of physiques. And because the characteristics of each of them are known, using properly chosen diet and training system you can significantly change your body.
Yes, of course, swing it would be much easier if we were all mesomorph, people from the country's fastest growing muscle mass. Unfortunately it is not. But we should not despair! Any one of us, regardless of the body and can have an attractive, muscular body, if only to observe certain rules of training.
Three main types of constitution as follows: endomorphic ectomorphy and mesomorph. You probably pronounced features of one of these types, and in some places visible features of the other two. As you will soon see, the creation of your new body and change your adding a lot easier than you might expect, and much more interesting than you might think.

 DESCRIPTION endomorphic
Net endomorphic hapaktepizuetsya shapoobpaznymi pattern of the, as it is possible for a person. In such an individual kpuglaya head, big belly, weak, sluggish puki and feet, with plenty zhipa on the shoulders and bedpah but thin wrists and ankles. Such a man with a large number of hypodermic zhipa could be called by a simple thick, if all profile sizes of the body (including gpudnuyu cage and pelvis) is not ppevalipovali by cross over. VARIATIONS prolonged fasting, he becomes, in Sheldon, by a simple starving endomopfom, but not on ppiblizhaetsya points either to ektomopfu nor mezomopfu. Obesity is largely accompanied by this constitution.

TYPE OF TRAINING
You need more frequent exercise, especially aerobic nature. The purpose of training - speed up metabolism (metabolism) to reduce the quantities of fatty deposits.
Make sure you train the major muscle groups at the beginning of training, in the first place - the press, which is a "tight" muscles, and requires for its effective study of a very large number of sets and reps.
Select for each muscle group 3-5 the most effective exercise and during a workout follow 2.3 of them.
In the first months of school work training, which is pumped all the muscle groups, but the duration of training should not exceed two hours. Later you can move on to the split-system (separate training).
Vary the exercise program every week. Do not be afraid to experiment, to seek new methods used to change your workout. This will keep your body in a state of "stress" in order to avoid getting used to his training load.
NUMBER of sets and reps
Each workout should be as intense - donate the working weight for the sake of reducing the time between sets. Working weights should be moderate. Avoid working the weights at which the number of repetitions is less than the recommended.
In the training program include a greater variety of exercises by reducing the number of approaches in one exercise. You need to make impact on the greatest number of muscles.
The number of approaches to one muscle group - up to eight.
The number of repetitions - 9-12 for the upper body and 12-25 for the press, thigh and shin.
Intensive training
The intensity of the workout should be governed not by increasing workers' weights, and by reducing the pauses between sets and exercises.
Use special methods of intensification of training - Isostatic exercises, supersets, trisety, giant sets, etc.
Contact pyramid (weight loss as the accumulation of muscle fatigue) also increases the intensity, use this principle in the latter approach each exercise.

RECOVERY
Practice often, but not to over-training, to give each muscle group after strength training at least 48 hours to recover.
Due to the low level of metabolism, you do not need a long sleep. Sleep for 7.5 hours.
AEROBIC CAPACITY
Aerobic exercise - an important component of your training program. Use a non-impact aerobic types of loads or maloudarnogo nature (with minor dynamic loads on the joints and ligaments), which are well suited aerobic trainers - tredban, stepper, exercise bike.
Spend at least three aerobic workouts a week lasting 20 minutes (including a five-minute warm-up and a five-minute hitch).
Heart rate (the number of heart contractions) during the aerobic workout - at the top level of the target heart rate zone.
Defining an acceptable range of HR:
Subtract your age from 220. To determine the lower limit multiply this difference by 0,6, to obtain the upper limit - multiply by 0.8.
Aerobic load is desirable in the first half of the day, as the increase in metabolic rate after exercise is quite lengthy, and if you spend training late, increased metabolism will interfere with the natural slowing of metabolism at night, and thus the effectiveness of training will be reduced.
CATERING
Be sure to supervise the daily caloric intake.
Minimize consumption of fats.
Eat a variety of low-fat high-protein products (egg protein, lean beef, fish, chicken without skin, turkey meat), but exclude dairy products from the diet.
If you do not adhere to the system of separate power supply, check to see that during the meal the first hit in the stomach, protein foods, which immediately switches on the body increased metabolic rate.
During the meal, avoid supplements, eat slowly.
Get up from the table with a feeling of light starvation.
Eat a little, but more often - it allows you to keep a low blood sugar (not reduced metabolic rate) and better control the appetite.
Avoid late supper (meal before bedtime). If it is not in your power drink before bedtime calorie protein diet.
Avoid alcoholic beverages (any strength).

LIFESTYLES
Enter the maximum active lifestyle. Walk on foot. To increase the level of metabolism to deal with such types of aerobic activity, like hiking, walking, biking, swimming, playing with the racket.
Plan some type of aerobic activity every day, but find time for rest and relaxation.
Drink at least 2.5 liters of water a day. Lack of water in the body inhibits the utilization of fatty deposits.
Mesomorph
DESCRIPTION mesomorph
 Net mezomopf - a classic Gepkules a predominance of bones and muscles. He has a cubic massive head, a wide shoulder and gpudnaya cell, muscular puki and legs. Number subcutaneous zhipa minimal, profile size is small.

TYPE OF TRAINING
You need more frequent exercise, especially aerobic nature. The purpose of training - speed up metabolism (metabolism) to reduce the quantities of fatty deposits.
Make sure you train the major muscle groups at the beginning of training, in the first place - the press, which is a "tight" muscles, and requires for its effective study of a very large number of sets and reps.
Select for each muscle group 3-5 the most effective exercise and during a workout follow 2.3 of them.
In the first months of school work training, which is pumped all the muscle groups, but the duration of training should not exceed two hours. Later you can move on to the split-system (separate training).
Vary the exercise program every week. Do not be afraid to experiment, to seek new methods used to change your workout. This will keep your body in a state of "stress" in order to avoid getting used to his training load.
NUMBER of sets and reps
Each workout should be as intense - donate the working weight for the sake of reducing the time between sets. Working weights should be moderate. Avoid working the weights at which the number of repetitions is less than the recommended.
In the training program include a greater variety of exercises by reducing the number of approaches in one exercise. You need to make impact on the greatest number of muscles.
The number of approaches to one muscle group - up to eight.
The number of repetitions - 9-12 for the upper body and 12-25 for the press, thigh and shin.
Intensive training
The intensity of the workout should be governed not by increasing workers' weights, and by reducing the pauses between sets and exercises.
Use special methods of intensification of training - Isostatic exercises, supersets, trisety, giant sets, etc.
Contact pyramid (weight loss as the accumulation of muscle fatigue) also increases the intensity, use this principle in the latter approach each exercise.
RECOVERY
Practice often, but not to over-training, to give each muscle group after strength training at least 48 hours to recover.
Due to the low level of metabolism, you do not need a long sleep. Sleep for 7.5 hours.

AEROBIC CAPACITY
Aerobic exercise - an important component of your training program. Use a non-impact aerobic types of loads or maloudarnogo nature (with minor dynamic loads on the joints and ligaments), which are well suited aerobic trainers - tredban, stepper, exercise bike.
Spend at least three aerobic workouts a week lasting 20 minutes (including a five-minute warm-up and a five-minute hitch).
Heart rate (the number of heart contractions) during the aerobic workout - at the top level of the target heart rate zone.
Defining an acceptable range of HR:
Subtract your age from 220. To determine the lower limit multiply this difference by 0,6, to obtain the upper limit - multiply by 0.8.
Aerobic load is desirable in the first half of the day, as the increase in metabolic rate after exercise is quite lengthy, and if you spend training late, increased metabolism will interfere with the natural slowing of metabolism at night, and thus the effectiveness of training will be reduced.
CATERING
Be sure to supervise the daily caloric intake.
Minimize consumption of fats.
Eat a variety of low-fat high-protein products (egg protein, lean beef, fish, chicken without skin, turkey meat), but exclude from the diet of dairy products.
If you do not adhere to the system of separate power supply, check to see that during the meal the first hit in the stomach, protein foods, which immediately switches on the body increased metabolic rate.
During the meal, avoid supplements, eat slowly.
Get up from the table with a feeling of light starvation.
Eat a little, but more often - it allows you to keep a low blood sugar (not reduced metabolic rate) and better control the appetite.
Avoid late supper (meal before bedtime). If it is not in your power drink before bedtime calorie protein diet.
Avoid alcoholic beverages (any strength).
LIFESTYLES
Enter the maximum active lifestyle. Walk on foot. To increase the level of metabolism to deal with such types of aerobic activity, like hiking, walking, biking, swimming, playing with the racket.
Plan some type of aerobic activity every day, but find time for rest and relaxation.
Drink at least 2.5 liters of water a day. Lack of water in the body inhibits the utilization of fatty deposits.
Endomorphic
DESCRIPTION endomorphic
Net endomorphic hapaktepizuetsya shapoobpaznymi pattern of the, as it is possible for a person. In such an individual kpuglaya head, big belly, weak, sluggish puki and feet, with plenty zhipa on his shoulders, and bedpah but thin wrists and ankles. Such a man with a large number of hypodermic zhipa could be called by a simple thick, if all profile sizes of the body (including gpudnuyu cage and pelvis) is not ppevalipovali by cross over. VARIATIONS prolonged fasting, he becomes, in Sheldon, by a simple starving endomopfom, but not on ppiblizhaetsya points either to ektomopfu nor mezomopfu. Obesity is largely accompanied by this constitution.
TYPE OF TRAINING
You need more frequent exercise, especially aerobic nature. The purpose of training - speed up metabolism (metabolism) to reduce the quantities of fatty deposits.
Make sure you train the major muscle groups at the beginning of training, in the first place - the press, which is a "tight" muscles, and requires for its effective study of a very large number of sets and reps.
Select for each muscle group 3-5 the most effective exercise and during a workout follow 2.3 of them.
In the first months of school work training, which is pumped all the muscle groups, but the duration of training should not exceed two hours. Later you can move on to the split-system (separate training).
Vary the exercise program every week. Do not be afraid to experiment, to seek new methods used to change your workout. This will keep your body in a state of "stress" in order to avoid getting used to his training load.

NUMBER of sets and reps
Each workout should be as intense - donate the working weight for the sake of reducing the time between sets. Working weights should be moderate. Avoid working the weights at which the number of repetitions is less than the recommended.
In the training program include a greater variety of exercises by reducing the number of approaches in one exercise. You need to make impact on the greatest number of muscles.
The number of approaches to one muscle group - up to eight.
The number of repetitions - 9-12 for the upper body and 12-25 for the press, thigh and shin.
Intensive training
The intensity of the workout should be governed not by increasing workers' weights, and by reducing the pauses between sets and exercises.
Use special methods of intensification of training - Isostatic exercises, supersets, trisety, giant sets, etc.
Contact pyramid (weight loss as the accumulation of muscle fatigue) also increases the intensity, use this principle in the latter approach each exercise.
RECOVERY
Practice often, but not to over-training, to give each muscle group after strength training at least 48 hours to recover.
Due to the low level of metabolism, you do not need a long sleep. Sleep for 7.5 hours.
AEROBIC CAPACITY
Aerobic exercise - an important component of your training program. Use a non-impact aerobic types of loads or maloudarnogo nature (with minor dynamic loads on the joints and ligaments), which are well suited aerobic trainers - tredban, stepper, exercise bike.
Spend at least three aerobic workouts a week lasting 20 minutes (including a five-minute warm-up and a five-minute hitch).
Heart rate (the number of heart contractions) during the aerobic workout - at the top level of the target heart rate zone.
Defining an acceptable range of HR:
Subtract your age from 220. To determine the lower limit multiply this difference by 0,6, to obtain the upper limit - multiply by 0.8.
Aerobic load is desirable in the first half of the day, as the increase in metabolic rate after exercise is quite lengthy, and if you spend training late, increased metabolism will interfere with the natural slowing of metabolism at night, and thus the effectiveness of training will be reduced.
CATERING
Be sure to supervise the daily caloric intake.
Minimize consumption of fats.
Eat a variety of low-fat high-protein products (egg protein, lean beef, fish, chicken without skin, turkey meat), but exclude from the diet of dairy products.
If you do not adhere to the system of separate power supply, check to see that during the meal the first hit in the stomach, protein foods, which immediately switches on the body increased metabolic rate.
During the meal, avoid supplements, eat slowly.
Get up from the table with a feeling of light starvation.
Eat a little, but more often - it allows you to keep a low blood sugar (not reduced metabolic rate) and better control the appetite.
Avoid late supper (meal before bedtime). If it is not in your power drink before bedtime calorie protein diet.
Avoid alcoholic beverages (any strength).
LIFESTYLES
Enter the maximum active lifestyle. Walk on foot. To increase the level of metabolism to deal with such types of aerobic activity, like hiking, walking, biking, swimming, playing with the racket.
Plan some type of aerobic activity every day, but find time for rest and relaxation.
Drink at least 2.5 liters of water a day. Lack of water in the body inhibits the utilization of fatty deposits.
If you're new to bodybuilding, with enough time to study the correct and safe exercise. Work according to plan, increasing the intensity of their workouts.