Shape Up Your Glutes, 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.

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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 2-3 days a week of interval 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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Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut

About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.